Tag Archives: explosive strength

7 Ways to Build Explosive Strength

17 Jul

Explosive strength is the key to performance in most sports. It’s the ability to move things—including your own body—really fast.

Whether you’re running, jumping, hitting or throwing, you need to apply maximum force as quickly as possible. This is power. There may be people out there who are stronger than professional athletes, but they aren’t on the field or on the court for one reason. They can’t apply their strength quickly enough.

So how you do you develop power? It all starts with your core—and I don’t mean just your abs. Explosive force is produced from your torso and hips.

To improve this ability, you must perform exercises explosively and emphasize hip extension. Your goal isn’t to max out but to perform each rep with maximum strength and speed.

Some of my favorite exercises for building explosive power include:

  • Squats
  • Trap Bar Deadlift and Romanian Deadlift
  • Step-Ups and Lunges
  • Hang Clean (my favorite) and Push Press
  • Kettlebell Swings
  • Plyo Push-Ups
  • Sled Drives, Hill Runs, and Parachute Runs

Perform your power exercises towards the beginning of your workout, directly after your dynamic warm-up. Since you won’t be fatigued from other exercise, you’ll be able to do each rep with max intensity.

For any weightlifting power exercise, aim for three to five sets of three to five reps at 75 to 85 percent of your max and rest for two to three minutes between sets. For plyometrics and sprinting drills, make sure to recover fully between sets, resting three to five times longer than the duration of the exercise.

Get STRONGER, Get FASTER!

Your thoughts?

Plyometric Training Benefits Distance Runners

16 Jun

Plyometric training is great for developing explosive strength in athletes whose sports require short, intermittent, powerful bursts of movement.  But what about endurance athletes — specifically competitive middle- and long-distance runners?

A new study in the Journal of Strength and Conditioning Research suggests that plyometric training has a beneficial effect on endurance and explosive strength performance in distance runners.

The plyometric training regimen was carried out for six weeks, and included depth jumps and squat jumps20-meter sprint and 2.4-kilometer run times were measured before and after the explosive strength training.

The runners participating in the plyometric training showed a significant reduction in 2.4-km endurance run time and 20-m sprint time, and an increase in squat jump and depth jump explosive performance.

The authors (Ramirez-Campillo, et.al.) concluded that “properly programmed concurrent explosive strength and endurance training could be advantageous to middle- and long-distance runners in their competitive performance, especially in events characterized by sprinting actions with small time differences at the end of the race.”

Get STRONGER, Get FASTER!

Your thoughts?

Master the Hang Clean to Develop Explosive Power

23 Mar

Hang-Clean[1]Want to jump higher?  Run faster?  Hit and throw harder and farther?  The Hang Clean is one of the best exercises you can do to build explosive strength.  This exercise emphasizes triple (hip, knee, ankle) extension, which is common to movements like running, jumping, hitting, and throwing.  I like the clean from the hang position (as opposed to the power clean from the floor position) because it’s relatively easy to learn and safe to perform, and there are few exercises that produce more power.  Like all Olympic lifts, technique is extremely important — the hang clean must be taught and performed correctly.  Here’s a video of U.S. Women’s Soccer player, Abby Wambach, performing the hang clean.

At Athletic Performance Training Center, we teach the hang clean in 3 phases:

  • Hang Shrug
  • Hang (high) Pull
  • Hang Clean

Here are some tips to ensure that you perform the hang clean with proper technique:

  • Stand with feet hip-width apart
  • Hold bar with hands just wider than shoulder width
  • Assume “hang” position, with bar positioned just above knees
  • Use lower-body and hips to jump and drive bar upward
  • Use upper-body to pull bar upward with shrug and high elbows
  • Keep weight close to your body (linear); don’t swing the bar out in front of you
  • “Catch” bar with knees bent, on front shoulders, upper-arms parallel to ground

Get STRONGER, Get FASTER!

Your thoughts?

7 Ways to Build Explosive Strength

3 Mar

Dumbbell-Squat[1]Explosive strength is the key to performance in most sports. It’s the ability to move things—including your own body—really fast.

Whether you’re running, jumping, hitting or throwing, you need to apply maximum force as quickly as possible. This is power. There may be people out there who are stronger than professional athletes, but they aren’t on the field or on the court for one reason. They can’t apply their strength quickly enough.

So how you do you develop power? It all starts with your core—and I don’t mean just your abs. Explosive force is produced from your torso and hips.

To improve this ability, you must perform exercises explosively and emphasize hip extension. Your goal isn’t to max out but to perform each rep with maximum strength and speed.

Some of my favorite exercises for building explosive power include:

  • Squats
  • Trap Bar Deadlift and Romanian Deadlift
  • Step-Ups and Lunges
  • Hang Clean (my favorite) and Push Press
  • Kettlebell Swings
  • Plyo Push-Ups
  • Sled Drives, Hill Runs, and Parachute Runs

Perform your power exercises towards the beginning of your workout, directly after your dynamic warm-up. Since you won’t be fatigued from other exercise, you’ll be able to do each rep with max intensity.

For any weightlifting power exercise, aim for three to five sets of three to five reps at 75 to 85 percent of your max and rest for two to three minutes between sets. For plyometrics and sprinting drills, make sure to recover fully between sets, resting three to five times longer than the duration of the exercise.

Get STRONGER, Get FASTER!

Your thoughts?

Plyometric Training Benefits Distance Runners

7 Feb

coe[1]Plyometric training is great for developing explosive strength in athletes whose sports require short, intermittent, powerful bursts of movement.  But what about endurance athletes — specifically competitive middle- and long-distance runners?

A new study in the Journal of Strength and Conditioning Research suggests that plyometric training has a beneficial effect on endurance and explosive strength performance in distance runners.

The plyometric training regimen was carried out for six weeks, and included depth jumps and squat jumps20-meter sprint and 2.4-kilometer run times were measured before and after the explosive strength training.

The runners participating in the plyometric training showed a significant reduction in 2.4-km endurance run time and 20-m sprint time, and an increase in squat jump and depth jump explosive performance.

The authors (Ramirez-Campillo, et.al.) concluded that “properly programmed concurrent explosive strength and endurance training could be advantageous to middle- and long-distance runners in their competitive performance, especially in events characterized by sprinting actions with small time differences at the end of the race.”

Get STRONGER, Get FASTER!

Your thoughts?

Master the Hang Clean to Develop Explosive Power

8 Mar

Hang-Clean[1]Want to jump higher?  Run faster?  Hit and throw harder and farther?  The Hang Clean is one of the best exercises you can do to build explosive strength.  This exercise emphasizes hip extension, which is common to movements like running, jumping, hitting, and throwing.  I like the clean from the hang position (as opposed to the power clean from the floor position) because it’s relatively easy to learn and safe to perform, and there are few exercises that produce more power.  Like all Olympic lifts, technique is extremely important — the hang clean must be taught and performed correctly.  Here’s a video of U.S. Women’s Soccer player, Abby Wambach, performing the hang clean.

At Athletic Performance Training Center, we teach the hang clean in 3 phases:

  • Hang Shrug
  • Hang Pull
  • Hang Clean

Here are some tips to ensure that you perform the hang clean with proper technique:

  • Stand with feet hip-width apart
  • Hold bar with hands just wider than shoulder width
  • Assume “hang” position, with bar positioned just above knees
  • Use lower-body and hips to jump and drive bar upward
  • Use upper-body to pull bar upward with shrug and high elbows
  • Keep weight close to your body (linear); don’t swing the bar out in front of you
  • “Catch” bar with knees bent, on front shoulders, upper-arms parallel to ground

Get STRONGER, Get FASTER!

Your thoughts?

%d bloggers like this: