3 Exercises To Improve Explosive Power

3 Exercises To Improve Explosive Power

Don’t undermine your strength- and mass-gaining efforts by ignoring explosive training methods.

Box Squat

This exercise can be used to target either strength or power. For the latter, Elmore recommends using a plyometric box that has you squatting down to parallel, selecting a weight that’s 55 to 75 percent of your 1RM and performing up to 10 sets of two reps. Perform these early in your workout, before heavy strength sets. You’re moving submaximal loads very quickly as opposed to near-maximal loads slowly. The idea is to set a speed goal, like 1 meter per second, then load until you can’t achieve that speed anymore.

Seated Box Jump

To do these, you’ll need two plyo boxes of different heights spaced a few feet apart. Start by sitting on the lower box (so your thighs are roughly parallel to the floor in the seated position), then jump up onto the higher one. Do this for five sets of three to five reps each. Do seated box jumps in between sets of standard barbell squats. Again, the goal is speed, not necessarily height. You can also vary these a good bit: You can use a soft or a hard box. You can jump from a static position or utilizing a rocking motion. Rotating a variety of movements will be your best bet.”

Sled Push

This exercise trains power in a different manner than traditional low-rep sets on classic gym movements. Elmore prescribes pushing a light sled for 20 minutes, twice a week. While there’s a significant conditioning element here, the posterior chain is being worked in a unique way. The posterior chain (hamstrings, glutes, spinal erectors) is the biggest power generator in the human body. However, traditional posterior-chain movements such as straight-leg deadlifts and good mornings have an eccentric phase that can set you up for failure when it comes to executing power-focused workouts later in the week. Pushing a sled has no eccentric phase, so the recovery is minimal, meaning you’ll be ready to execute another power workout soon thereafter without repercussions.

sled-push-1

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