Mark Rippetoe, the founder of Starting Strength said that in his great book. Explosive strength , on the other hand, is generating maximum force in minimal time. Examples are the kettlebell ballistics and Olympic weightlifting. Depending on training goals, training for both maximal strength and explosive strength may require careful consideration. Fat loss requires a different type of training approach — and certainly nutrition that is optimized.
Explosive strength training i. But, there is a balance of maximal strength and explosive strength that are important for durability, resiliency, and high-performance in life. Keep the goal the goal , as Coach Dan John says. Both maximum strength and explosive strength are important qualities for all of us.
Maximum strength can be thought of as the base for explosive strength. But, for power, you need to generate usable strength fast, both against resistance and with your body. Train and become explosive. This comes from moving lighter weights or your body with as much explosive intent as you can.
If I had to guess, it would be lighter, more explosive movement. Greater Muscle fiber recruitment. Greater muscle fiber recruitment increases the number of muscle fibers stimulated in a workout.
This opens the door for fatiguing more muscle fibers if hypertrophy is the goal. Heavy lifting coupled with our on-demand lifestyles leaves most lifters a mess. Improve sleep quality, meditate, ditch the LCD screen, and chill out more. Drop the frequency of maximal lifting for explosive, lighter lifting.
Less Joint Stress. Still, overzealous near maximal lifting is a joint killer. Sore damaged joints can crush training consistency and long-term progress. Lighter, more explosive lifting can decrease this stress while helping preserve strength and CNS efficiency. Increased Training Frequency. Training frequency is important for motor learning, building strength, and building muscle.
The more often you can train with adequate recovery, the better your results. Lifting lighter with explosive intent decreases stress and allows lifters to hit the iron more often. Add lighter Olympic lifting movements like a clean, snatch, high pull, or push press. Instead of only lifting heavy add in lighter, explosive work x per week to reap any of the same benefits while adding more athleticism and less joint stress.
Lightly loaded or bodyweight exercises are the best way to build pain-free power. These exercises are the most similar to movements you would perform in a sport, like a jump in basketball and a box jump in the gym. The reason these work so well?
Lighter and more explosive movements help you recruit more muscle fiber. The main point is lighter, more explosive movements help you recruit more muscle fibers. Intramuscular coordination is the secret sauce separating smooth, explosive athletes from rigid, uncoordinated ones. Intramuscular coordination is the coordinated firing of motor units within a single movement. There are three main components when looking at when looking at improved intramuscular coordination:.
Rate Coding: The capacity to increase firing rate motor unit discharge rate in order to express more strength. Recruitment: Recruiting more motor units when performing a muscular action. Synchronization : The ability of muscle units to contract together with minimal delay. In time, this teaches the nervous system to recruit fewer motor units for the same relative intensity. More motor units are available for activation for higher intensity exercise.
C ontinue training with heavy, multi-joint exercises and explosive intent on reach rep. When warming up, accelerate every rep to the best of your ability to fire up your CNS, recruit more muscle fibers, and in time, become more efficient. Squats and jumps are a great pair. Similarly, once you feel confident jumping on one leg, play around with some single leg box jumps. The goal here is for an immediate rebound from one box to the next.
These plyometric push-ups have gone a long way in improving my upper body power, as well. Try these with just your arms first, and then add the legs. Check out these simple workouts and fun exercises that can be done at-home with makeshift or no equipment at all.
Topic: Fitness. See more about: jumping , plyometrics , rebounding , box jumps , single leg , speed training , bounding , explosive , power. Stay at home, stay fit! Next Article.
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