Tag Archives: explosive exercise

Divide Your Strength and Power Training

14 Aug

t1_darius[1]Here’s some food for thought:  Researchers in Greece suggest that athletes shouldn’t mix power and strength training.

If your goal is to jump higher, throw harder, or sprint faster, the Greek study found that individuals who performed separate power workouts gained more explosiveness — a key element of athleticism — than those who combined their power and strength training.

The study suggested the following — once or twice a week, perform 3 sets of 8 explosive repetitions of these exercises:

  • Barbell Squat*
  • Bench Press*
  • Jump Squat
  • Broad Jump

* Use 30% of your 1-rep max (1RM)

To offer a different perspective (but well supported by exercise science and human performance research), at our facility we have helped athletes achieve impressive gains in explosive power by combining strength and power training, using contrast training (a set of heavy lifts, followed immediately with an explosive exercise using the same movement pattern, such as squats followed by jump squats or bench presses followed by explosive push-ups).

Get STRONGER, Get FASTER!

Your thoughts?

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Improve Performance With Contrast Sets

21 Jan

hex-bar-girl[1]One of the goals of athletic performance training should be to increase athletes’ work capacity while improving (reducing) their recovery time. Contrast training is a highly effective method for improving many physical attributes involved in athletic performance, including strength, power, speed (acceleration) and agility — if implemented properly.  Contrast training involves performing a set of a heavy resistance exercise, immediately followed by a set of a biomechanically similar power exercise (for example, a barbell back squat, immediately followed by a squat jump).  Complex training is a similar approach, which involves performing 3-4 sets of heavy resistance training followed by 3-4 sets of the biomechanically similar power exercise.

The benefits of contrast training include:

  • Effective in producing results
  • Highly efficient
  • Allows for high work density
  • Time effective
  • Allows athletes to complete fewer training sessions in order to yield the same or greater results
  • May have implications for injury prevention

Here’s an example of a simple contrast model for athletes to build explosive power:

  • Barbell Back Squat — 1 rep 65-80% 1RM + Box Jump — 1 rep; rest 15-20 seconds
  • Barbell Back Squat — 1 rep 65-80% 1RM + Box Jump — 1 rep; rest 15-20 seconds
  • Barbell Back Squat — 1 rep 65-80% 1RM + Box Jump — 1 rep; rest 15-20 seconds
  • Barbell Back Squat — 1 rep 65-80% 1RM + Box Jump — 1 rep
  • Rest 2-3 minutes, then repeat for a total of 2-4 sets

Incorporate this superset into your workout for speed development:

  • Hex Deadlift — 1 rep 65-80% 1RM + Hurdle Hop — 1 rep; rest 20 seconds
  • Hex Deadlift — 1 rep 65-80% 1RM + Hurdle Hop — 1 rep; rest 20 seconds
  • Hex Deadlift — 1 rep 65-80% 1RM + Hurdle Hop — 1 rep; rest 20 seconds
  • Hex Deadlift — 1 rep 65-80% 1RM + Hurdle Hop — 1 rep
  • Rest 2-3 minutes, then repeat for a total of 2-4 sets

And finally, a superset using two explosive/plyometric exercises:

  • Squat Jump — 25-30% (body weight) load + Depth Jump — 1 rep; rest 15-20 seconds
  • Squat Jump — 25-30% (body weight) load + Depth Jump — 1 rep; rest 15-20 seconds
  • Squat Jump — 25-30% (body weight) load + Depth Jump — 1 rep; rest 15-20 seconds
  • Squat Jump — 25-30% (body weight) load + Depth Jump — 1 rep
  • Rest 2-3 minutes, then repeat for a total of 1-3 sets

Get STRONGER, Get FASTER!

Your thoughts?

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