Improve Explosive Performance with this Triad

16 Mar

1243546_10152343645707164_704678511_o-jpg[1]For most athletes, the development of explosive muscular strength is desirable, since most sports involve movements that require powerful actions.

Sprinting, jumping, and changing direction (as well as throwing, kicking, tackling, etc.) are high-intensity actions that require athletes to generate intermittent bursts of explosive strength and power.

Lower-body triple extension (hip, ankle, knee) exercises — for example, the squat — mimic explosive actions like sprinting and jumping.

Incorporate this three-component strategy into your workout to enhance explosive performance:

RESISTANCE TRAINING

Perform exercises like squats and deadlifts, with about 50% of your 1 repetition maximum (1RM); 2-3 sets of 6 repetitions.  (Don’t ignore your posterior chain.  Complement your squats and deadlifts with glute-ham raises and Romanian deadlifts.)

RESISTED SPRINTING

Pull a weighted sled.  Use a load equal to about 10-15% of your body weight (don’t go too heavy; you want to maintain proper running mechanics).  Perform 8 sets of 20-yard sprints.

PLYOMETRICS

Perform box jumps, hurdle hops, vertical jumps, and horizontal jumps.  Choose 6-8 plyometric exercises, and perform 3 sets of 3 reps for each exercise.

Get STRONGER, Get FASTER!

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