Training Regime for Explosive Power

Explosive word sounds cool. Isn’t it? But what does this mean? Explosive power stands for the ability to achieve maximum effort in minimal time. Explosive power is a combination of two things: strength and speed.

This combination can take you to the next level of your career. Anyone who wants to build explosive power must work on building both strength and speed. If you’re a complete beginner you should focus on strength.

Exercises for explosive power:

Plyometrics
Squats
Weighted/dynamic step-ups
Overhead walking lunges
Sprints
Agility drills

Plyometrics

What is Plyometrics?

Plyometric exercises are high-intensity training techniques used to develop athletic power. This exercise involves explosive muscular contractions. Plyometric exercises include hops, jumps, and bounding movements.

Safety tips:

This exercise is only recommended for well-conditioned athletes.
Your body should be ready to have a high level of leg strength before performing plyometrics.
Warm- up is one of the important things before starting plyometrics.
If you’re starting out, start slowly.

Squats

What is Squat?

The squat is a lifting exercise and one of the best overall weightlifting exercises building lower body and leg power and strength. This is a compound exercise that engages multiple muscles and joints at once, so it takes some instructions and practice to master safely.

If you’re just starting, I would suggest working with a trainer.

Benefits:

Squats build lower body muscles strength.
Build endurance & Power
Engage the core and improve strength and stability.
Crushes calories.
Boosts athletic ability and strength.
Variety helps with motivation.
Can be done anywhere.

Weighted/dynamic step-ups

What are dynamic step-ups?

Step-up is a great exercise for the lower body. If you’re doing it with the weight, it increases the load on the muscles worked. It can be an effective workout for people of all fitness levels.

Benefits:

Improves balance.
Increase your squat and deadlift strength.
Protects your lower back.
Develops explosive lower body power.
You’re lifting your supporting heel.
You’re rounding your back.
Your step is too high.

Overhead walking lunges

What are Overhead walking lunges?

An overhead lunge is a form of basic lunges. Overhead lunges use nearly every muscle group in your body. The weight helps you to build upper and lower body strength. It increases the power.

Benefits:

Builds strength in your quadriceps and gluteus muscles.
Improves balance
Provide Core Stability

Sprints

What is Sprint?

Sprint is a training regime that burns fat, builds muscle, and boosts basal metabolic rate. Studies have shown that short running is more efficient than long walks or jogs.

Benefits:

Improves athletic performance.
Increases efficiency.
Preserves muscle mass.
Boost your power.

Agility drills

What is Agility?

Agility is defined as the athlete’s ability to move in a motion and then instantly comes back in the starting position within a matter of seconds. Like other exercises start slowly and focus on maintaining proper form. It will help you to develop strength and reduces the risk of injury.