How to develop explosive strength and avoid stagnation in training
Health / / December 19, 2019
What is an explosive force
Explosive strength - the ability to make the greatest effort in the shortest possible time. In the process of blasting movement muscles contract very quickly, almost instantly. In this case, the load test not only they, but also the nervous system, which provides a rapid response to the signal of the muscle fibers to contract.
Explosive strength is often developed in parallel with the reactive ability of muscles - the ability to quickly switch from eccentric to concentric contraction.
Concentric contractions occur when muscles alter the position of the body, overcoming resistance and eccentric - when muscles are stretched, giving the effect of gravity limb or cargo.
During exercise on the development of explosive strength is not only the phase of stretching: muscles are rapidly moving from the relaxed state to the activity. If during the exercise the muscles are not just tense, and pre-stretched, it develops and reactive ability.
Let us examine an example. If jumping onto the hill is made from a relaxed state, for example, from a sitting position on the cabinet (the athlete is sitting, the muscles are relaxed), it only develops explosive power. If, however, before jumping athlete takes a deep squatting, stretching the muscles and develops reactive ability.
Why train the explosive power
The ability to make the maximum effort for the minimum time necessary in many sport disciplines:
- In team sports: football, basketball, tennis.
- In combat sports such as boxing, where a combination of strength and impact speed is crucial.
- In the sprint. The ability of muscles to make the most rapid decline in running speed increases.
- In weightlifting. Unlike powerlifting, where the train is mainly a pure force in weightlifting is more important power, which depends on the explosive force. Weightlifting exercises - snatch, jerk, taking on the chest - are performed as fast as possible squat and output, moreover, the faster the athlete moves from the squat to the boosting of the bar, the better it indicators.
Explosive strength useful for bodybuilding. Themselves explosive loads have little effect on muscle growth, but they help to overcome the stagnation caused by the adaptation of the organism. To restart muscle growth, you need to provide the body with unusual stress load. This load and become explosive exercises.
In addition, the correct execution of explosive exercises with a good warm-up and adequate load can reduce the risk of injury.
Exercises to develop explosive strength
Drop followed leap
During the fall of the athlete accumulates kinetic energy and occurs at a landing eccentric contraction of the muscles under the weight of the body, which is then instantly replaced by concentric - jumping out.
Jumping into the depths - a rather difficult exercise for untrained people. Therefore, before you start it, it is necessary to learn a few more simple:
- jumping up the stairs;
- jumping from foot to foot;
- long jump;
- jumping over obstacles - low barriers (the jump is performed with both feet at once);
- long jump with weights in his hands.
The rise of the bar on the chest with Visa
When you hold the barbell in the hands rectified, there is an eccentric contraction of the muscles: they are stretched under the weight of the bar. At the time of the taking of the bar on the chest muscles rapidly transferred to the concentric contraction.
This jerk exercise can not be done slowly, so by default it is explosive. To execute it quickly and sharply and pump is explosive power, do not take a lot of weight, enough for 50-60% of maximum odnopovtornogo.
Jerk with Visa
As with past exercise with Visa jerk as fast as possible. Unlike conventional jerk in weightlifting, here between the rod and has a small erosion of the pause that reduces the inertia and provides a greater load during blasting time. Operating weight - 50-60% otodnopovtornogo maximum.
Shvungi
Another jerk exercises developing explosive strength of muscles. First you go into a shallow squat (eccentric contraction), and then straighten your legs explosive movement, at the same time pushing the bar up. During the push the main burden falls on the shoulders. If you are trying to raise the bar due to triceps, it reduces the efficiency of propulsion.
Plyometric push-ups
There are a vast number of plyometric push-ups - with jumping, clapping, ups after a phase of stretching muscles. Here is a good selection of push-ups on the development of explosive power - looks incredible.
burpee
basic movement burpee - it is a push and then jumping out. There are a huge number of variations of this exercise:
- push-ups with hands on medbole and tossing of the ball during a jump;
- Jumping to a cabinet instead of the jump;
- on one leg (and push-ups, and jump);
- with cotton during the jump;
- with a jump during which the legs are pulled to his chest;
- with jumping over a stand after the push-ups.
Choose depending on their level of training.
Jumping on a support
This exercise can be done in different ways: with an eccentric phase jumps (as indicated above) on the development of the reactive capacity of muscles or without it.
In the former case a jump is performed from the low-squat, the second - from a sitting position. When the athlete sits on the bedside table, the leg muscles are relaxed, and then abruptly transferred to the concentric phase - jump.
Instead of tables you can use different elevations, depending on your fitness. Jumping to suit the stairs, low obstacles. When the master jumps from its own weight, can complicate the exercise: jumping with weights or dumbbells in his hands.
Jumping out of the "pistol"
A more sophisticated version jumping when the load is completely transferred on one leg.
Jumping with the change of feet
This option is easier, which is suitable for beginners. The faster you jump out of the lunge, the better.
ball ejection
One of the basic exercises in CrossFit - throwing the medicine ball. Muscles are stretched in the squat, and then abruptly straightened during the throw. Weight and height of the toss the medicine ball depends on your ability.
In general, almost any exercise to their own weight or free weights can be converted into an explosive, increasing the speed of the concentric phase. For example, during squats can be done after a sharp rise slowly squat.
Now let's look at how to construct training on the development of explosive strength.
How to pick a workout
warm-up
Before training be sure to warm up. Perform explosive force without Workout can unless a masochist who dreams of sprains and strains. If your training will last for 45 minutes, then ten of them should be spent on the warm-up and stretching. Pay particular attention to muscle groups, which have the main burden.
The choice of exercises
As long as your muscles are not used to blast loads, select the bodyweight exercises. Well suited jumps, jumping onto the hill. In the first case you will easily keep track of your progress, in the second - adjust the difficulty as habituation.
can first use a ladder or step-platform, then go to the cabinet, and further increase the complexity or due to height, e.g. underlay pancakes, either due to weighting using dumbbells or weights.
Also suitable for beginners burpee in all its diversity, jumping change of feet, giving plenty of push-ups, throwing the ball.
The number of repetitions and approaches
Training will consist of 3-6 exercises. For example, it can be set from burpee, jumping onto a box and throwing away the ball.
As for the number of sets and repetitions, it all depends on the chosen exercise and your training:
- If you are performing light exercise, such as jumping out of the lunge with the change of the legs or jumping on the box without weighting, perform 2-4 sets of 8-10 reps.
- If you choose more heavy exercise, such as breakthrough with Visa, Jumping on a stand with weights, plyometric push-ups difficult, perform 3-7 sets of 2-3 reps.
A good option for trained athletes - Circuit Training. One round consists of three explosive exercises that are performed one after the other at intervals of 10 seconds.
Here is an exemplary diagram: the power output - 10 seconds of rest - jumping on a pedestal - 10 seconds of rest - throwing the ball - 90 seconds of rest - the next round.
Choosing the number of laps and exercises, guided by their feelings. On average, the four circles of 3-5 repetitions of each exercise will be sufficient.
Rest between sets
Break between sets should be no more than 30 seconds. Explosive exercises are not very tiring muscles, so this time will be sufficient. Before performing the following exercises can rest for 1-2 minutes.
The number of workouts per week
If you work only explosive force, other indicators will begin to decline. Moreover, the explosive movements is loaded not only and not so much muscle, how the nervous system. Therefore, they should carry no more than 1-2 times per week after the main workout.
If your goal - to become stronger and build muscle, is particularly important to combine strength training and explosive. The combination of the strength and power training improves testosterone, Which plays an important role in the growth of muscle and decrease body fat. Thus, the performance of explosive strength training complexes after a positive impact on the figure.
accident prevention
And the last thing worth mentioning - the prevention of injuries. Here are a few tips to help you avoid damage during blasting workouts.
- Warm-up is required. If you spend an explosive training separately from the power, take to warm up and stretch for at least 10-15 minutes.
- If your workout includes jumping, choose nonrigid surface such as the ground or a rubber coating in the hall. This is partially reduce the burden on joints.
- Do not get distracted during exercise. Check the position of the body. Any deviation from the correct technique can lead to injury.
- Choose the right weight. Trained people can do exercises for explosive power with 50-60% otodnopovtornogo maximum. That is, if you can do one squat with a barbell weight of 60 kilograms, for the explosive performance of this exercise, select the weight of 35 kilograms. For jumps suitable weighting of 30% by weight otodnopovtornogo maximum.
Have you tried explosive exercises? Share your experience in the comments of their workouts.