A 2008 issue of the "Journal of Applied Physiology," states that optimal performance requires "precise coordination" of the involved muscles. This coordination is derived from neuromuscular changes that result from strategic training programs. Explosive strength workouts are specifically designed to increase your rate of force production by utilizing rapid and repetitive movements that train your body and mind to work together and maximize performance.
Squat Jumps
Begin in a "squat" position with feet hip width apart and your hips almost parallel to the floor, as if you were sitting in a chair. Lower your hips a few inches, engage your buttocks and raise your arms to jump as high as you can. Land with knees bent in the "squat" position and repeat. Rapidly repeat two to three sets of eight to 12 consecutive repetitions.
Split Squat Jumps
Begin in a "Split Squat" position. Stand with feet hip width apart and extend your left leg about three feet behind you. Bend both knees ninety degrees. Align your right knee directly over your ankle; align the sole of your left foot parallel to the back wall. Lower your hips a few inches closer to the floor, engage your right buttocks and raise your arms to jump as high as you can. Land in the starting position but with your left leg forward and your right leg behind you. Rapidly repeat two to three sets of eight to 12 consecutive repetitions.
Explosive Pushups
Start in "plank" position with your torso and legs parallel to the floor. Place your hands slightly wider than shoulder width apart and your feet hip width apart. Firm your abdominals and your thighs. Slowly bend your elbows toward 90 degrees. Aggressively press your hands into the floor to "push up." Use enough force to lift your torso and hands off the floor. Try to get enough height to clap your hands together before landing in the starting position with elbows bent. Rapidly repeat two to three sets of eight to 12 consecutive repetitions.
Medicine Ball Overhead Throw
Take a medicine ball in your hands that is roughly 10 percent of your body weight. Start in a "squat" position. Lower your hips a few inches closer to the floor and engage your buttocks. Jump up and aggressively throw the ball toward the ceiling. Land in the "squat" position as you catch the ball. Rapidly repeat two to three sets of eight to 12 consecutive repetitions.
Warning
Explosive strength workouts require a considerable amount of body control and awareness to prevent injury. Do not attempt this program if you have no experience with sport specific training or intense strength training. Try to perform the explosive strength workouts while under the supervision of a coach or personal trainer to ensure proper form and execution. Always consult with your physician prior to beginning any new exercise program.
References
- "Journal of Applied Physiology"; Increased Central Facilitation of Antagonist Reciprocal Inhibition at the Onset of Dorsiflexion Following Explosive Strength Training; S Geertsen et. al.; 2008
- "Journal of Applied Physiology"; Explosive-Strength Training Improves 5-km Running Time by Improving Running Economy and Muscle Power; L Paavolainen et. al.; 1999
- "Medicine & Science in Sports & Exercise"; Progression Models in Resistance Training for Healthy Adults; ACSM; 2009
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