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Explosive power gives you a base for quickness and makes
you run faster and jump higher
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With the proper training your explosive strength will
improve your speed and even maximum strength
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Below, we have created a sample program that
suits many athletes and sports
Stretching
can DECREASE your jumping height and running speed if not done properly
Explosive power gives you a base for quickness and makes
you run faster and jump higher. Off season is the most important time for
building explosive power. With the proper training your explosive strength will
improve your speed and even maximum strength. Below is a sample explosive power
training routine which benefits most sports.
Below we have created a sample
program that suits many athletes and sports.
This program is very simple and easy to follow. Always remember
to warm up and cool off with
stretching. If you are under 15 weightlifting exercises
should be done with very light weights. (consult with your
coach)
RPM = maximum weight for one repetition
80% = 80% of the one rep max
MONDAY
explosive
squats 4x 6-8, 80% RPM
power clean 4x 6-8 80% RPM
squat jumps 4x 6 50% RPM
hamstrings and quads 3x 15
65% RPM
Calves 5x 10-20 (failure)
bench press 4x 6-8 80% RPM
explosive push-ups 4x 6
WEDNESDAY
sprints 5x20 meters
squat jumps 4x10
one leg long jumps 4x10/leg
box jumps 4x10
skating jumps 4x10
explosive push-ups 4x10
sprints 5x100 meters
FRIDAY
squats 4x 6-8, 80% RPM
power clean 4x 6-8 80% RPM
squat jumps 4x 6 50% RPM
bench press 4x 6-8 80%
explosive push-ups 4x 6
squat jumps 4x 6
SATURDAY
explosive
squats 4x 3, 80% RPM
power clean 4x 3 80% RPM
squat jumps 4x 3 50% RPM
hamstrings and quads 3x 6
65% RPM
Calves 5x 10
bench press 4x 3 80% RPM
explosive push-ups 4x 3
HOW STRETCHING
DECREASE JUMPING HEIGTH AND RUNNING SPEED
There
are different types of stretching for different occasions. When you hold a
stretch 10 seconds and 45 second it has different effect on your muscle
fibers. TO LEARN FOR A STRETCHING
GUIDE
