How is Explosive Strength and Power Developed? The explosive workout routine incorporates strength and speed to enhance the power output. When your force your body to produce a very explosive movement with a heavy weight in a short period of time, your muscle fibers are forced to fire much more rapidly. Speed reps allow you to train with heavier weights, which will help increase your strength. You achieve this by performing 3 to 6 sets of 3 to 8 powerful and clean reps. 1. If the goal is strength and hypertrophy you can move up to 3-6 reps. Also recognize that some have found differences in the ideal percentage of 1RM to work with depending on the exercise. By improving this quality, you as an athlete can perform skills, exercises, and movements with the max amount of force in the shortest amount of time as demonstrated in this equation: This will teach your muscles to be strong, powerful and fast without becoming too big, bulky and slow – the hallmarks of a finely tuned sportsman. Methods will differ, but many coaches follow the guideline that when rep speed (or distance, or whatever it is you're measuring) slows down, then you're done with the set. The perfect combination for every sportsman is to do 3-6 sets of 3-4 reps of explosive fast reps. Use a weight that is 50% of your 1RM. I'm not looking to max strength, I'm not going to lift and hold the other guy up during the fight, I want my punches to "feel like he tryed kissing the ... Reps: 8-12. Broad Jumps. The focus of this program is to create relative power, or the most efficient and explosive pound-for-pound players possible. Sets: 3-5 Here are a few different scenarios: With three to five sets of 12 or more reps with two to three minutes of recovery at around 60 to 80 percent of your one-rep max, you create type 1 muscle fiber . 2. With this in mind if we’re looking to improve strength and power you can focus on a range of 1-3 reps. Squat. Power output is affected by the speed of movement. That's because plyometrics must be performed quickly with maximum power and speed. Explosive strength and power is developed through teaching the body to produce maximal force in minimal time. Research on power development suggest some combination of lower rep sets to develop maximal strength (5-6 working sets of 1-3 reps), and speed work (4-5 sets of 4-6 reps) to develop explosiveness, both with long rest intervals, is the most effect way to build power. Power is the ability to recruit many motor units into a rapid movement. Start with 5 sets of 6-10 reps depending on your strength and explosive capacity. By performing movements faster you can increase power, but explosive strength may not necessarily be affected by movement speed. Sets: 3-5 Reps: 5-6. 5. Strength phase. To do so efficiently, one must train both maximal strength and speed strength in a manner which allows for optimal rest, recovery, and adaptation processes to occur. 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