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How To Get Explosive StrengthImprove athletic explosiveness -
Not sure where to start? Try one of these box jump workouts! Expert power tip: Focus on the height of your jump, not the height of the box you are jumping on. Why do it: Broad jumps train explosiveness in a horizontal direction, relying on powerful hip extension.
Where box jumps allow you to be powerful when driving up, broad jumps develop power as you drive out. A simple way to program them is to have a vertical power day e. box jumps or tuck jumps and use broad jumps on your horizontal power days. Why do it: Tuck jumps are an agility exercise that helps enhance power, athletic performance, and calorie burn in HIIT workouts.
This movement builds explosiveness, similar to box jumps, but the key difference is the need for force absorption as you land.
Expert power tip: Use squat jumps as a progression to tuck jumps, and make sure you practice proper landing mechanics. Why do it: Kettlebell swings offer a versatile option that fits well into any part of your workout as you develop strength and explosive power in the posterior chain, targeting the glutes and hamstrings.
Use them at the beginning of a workout to warm up for deadlifts, as a hinge-focused strength movement, or pair them with a tabata timer for cardio.
RELATED: Best Kettlebells. Why do it: I love to include this movement in my training programs for athletes and clients in their push-pull workouts.
It helps develop full-body power, with a particular focus on the upper body, and the momentum you get by driving with the legs allows you to lift more weight.
You have to give this exercise a try if you want to get the most out of your explosive workouts. Why do it: A kettlebell high pull is a go-to movement for explosive training and serves as a teaching progression for powerful kettlebell exercises such as the kettlebell snatch and clean.
Why do it: The kettlebell clean delivers the power-building advantages of Olympic barbell exercises while being easier to master. This exercise primarily works on explosively extending the legs and hips, simultaneously demanding strength from the lower and upper body and promoting core stability.
Why do it: The kettlebell snatch is an explosive bang for your buck exercise. I use it with clients and athletes to improve overall power output by working on major muscle groups such as the quads, hips, shoulders, and core. Additionally, it places a significant emphasis on building upper body strength and stability, particularly in the overhead position where you have to hold the kettlebell.
Expert power tip: Incorporate kettlebell snatches and cleans as a warm-up to prepare for barbell weightlifting sessions. Explosive exercises can help you develop speed, power, and strength for your athletic and otherwise performance, especially when it comes to mastering more complicated lifts.
As a certified strength and conditioning specialist CSCS , I often guide my clients through explosive workouts to help improve their athletic performance. You might be surprised by how it boosts your PRs. Many workout movements can develop explosiveness when executed properly.
The key is to work within the recommended percentage of your one-rep max 1RM 2 and focus on the movement speed. If you aim to boost lower body explosiveness, consider incorporating plyometric exercises such as box jumps, broad jumps, tuck jumps, or other vertical jump variations into your workout routine.
Additionally, exercises like kettlebell cleans and snatches are effective options. For upper body explosiveness, kettlebell high pulls and push presses are excellent choices for your workouts.
The ideal rep range for explosive exercises is 1 to 3 repetitions per set. You can extend it up to 5 reps while maintaining the necessary speed for power development. To be fast, you need to train fast.
The same can be said about training for power. Add a few of the best exercises like box jumps, kettlebell swings, push presses, and cleans to develop speed and explosiveness. Use light to moderate loads emphasizing intent, stay in the appropriate rep range 1 to 5 repetitions per set, and execute proper form to get the most out of power exercises.
Heavy resistance training can be beneficial for developing power output if used correctly. Lifting heavy weights establishes a solid foundation of strength, which is crucial for performance. If your goal is to improve explosiveness, you must incorporate explosive training into your regimen.
A strategic approach is to engage in a phase of strength training before transitioning to a phase of explosive training.
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How to do it: Stand about a foot away from a plyo box or bench with your arms overhead. Perform a quick quarter squat while swinging your arms down for momentum. Explode up while swinging your arms and land softly in a quarter squat on top of the box or bench.
Step down and repeat as needed. How to do it: Stand tall with your arms straight overhead. Swing your arms down fast as you enter a quarter squat. Explode out, driving your body forward. Land softly and balanced with your feet under your hips in a high squat. Repeat for desired reps.
How to do it: Stand tall with your arms overhead. Swing your arms down as you drop into a quarter squat. Explode straight up and out of the squat position, swinging your arms up and tucking your knees into your chest at the top of the movement.
Lean slightly forward and swing your arms back to generate momentum. Explosively extend your hips, knees, and ankles while swinging your arms forward, propelling yourself onto the box.
Land softly on the box, absorbing the impact by bending your knees and lowering your hips. Carefully step down and repeat the exercise for the desired number of sets and repetitions. Incorporating seated box jumps into your explosive workouts can lead to significant improvements in athletic performance.
By emphasizing the development of raw power and explosiveness, seated box jumps can help athletes enhance their vertical jump, acceleration, and overall lower body strength.
Heiden Jumps are a powerful plyometric exercise that can significantly improve an athlete's explosive power, lateral speed, and overall agility. This dynamic movement targets the lower body, specifically the glutes, quads, and hamstrings.
Heiden Jumps are particularly useful for athletes in sports that demand rapid changes in direction, such as basketball, soccer, and hockey. To perform Heiden Jumps, start by standing with your feet hip-width apart. Lower yourself into a quarter squat position, down from a box, and drop to explosively push off your right foot, jumping laterally to your left.
You then want to land balanced on your left foot and hold that position for seconds to make sure that you have a stable landing position.
Stair jumps are an exceptional plyometric exercise for athletes seeking to enhance their explosive power, leg strength, and overall athleticism. By utilizing stairs, this workout adds an additional challenge to traditional jumps, requiring athletes to generate more force to propel themselves upward.
Stair jumps are particularly beneficial for athletes involved in sports that require vertical leaps or explosive lower body movements, such as basketball, volleyball, and track and field.
To perform stair jumps, find a staircase with at least four to six steps. Begin by standing at the base of the stairs with your feet shoulder-width apart. Lower yourself into a quarter squat position, and then explosively jump onto the first step, using your arms to generate momentum.
As you land, absorb the impact by bending your knees and lowering your hips. Immediately jump to the next step, continuing this pattern until you reach the top of the stairs. Descend the stairs carefully and repeat the exercise for the desired number of sets. Incorporating stair jumps into your explosive workouts can provide numerous benefits for athletic performance.
By challenging your lower body muscles to generate greater force, stair jumps can help improve your vertical leap, speed, and power. Additionally, this exercise can enhance your balance and coordination, which are essential for success in various sports.
By consistently incorporating stair jumps you will see improvements in height and length of your jumps. Seated Dumbbell Good Mornings are an exceptional exercise for targeting the posterior chain and forcing the body to use high threshold motor units for a heightened level of intensity.
By strengthening these muscles, you can improve your explosiveness and increase your ability to generate force during explosive movements, such as sprinting and jumping. Some adaptations you will receive by doing seated dumbbell good mornings are:. Sit on a bench with your feet shoulder-width apart and firmly planted on the ground.
Hold a dumbbell with both hands, positioning it at chest level. Engage your core and maintain a neutral spine, keeping your chest up and your shoulders back. Slowly hinge at the hips, lowering your torso towards your thighs while keeping the dumbbell close to your chest.
Once you reach the end of your range of motion, pause briefly and then explosively extend your hips to return to the starting position. Hurdle Hops are a highly effective exercise for athletes looking to improve their explosive power, speed, and agility. This plyometric workout is particularly beneficial for those involved in sports that require jumping and quick directional changes, such as basketball, volleyball, and track and field.
By incorporating hurdle hops into your training regimen, you can develop the lower body strength and elasticity needed to excel in your sport.
To perform hurdle hops, set up a series of hurdles or markers at a comfortable height. Usually hip height or just above is fine. Begin by standing on one side of the first hurdle, with your feet shoulder-width apart.
Explosively jump over the hurdle, focusing on maintaining proper form and minimizing ground contact time. Land softly and immediately jump over the next hurdle, continuing this pattern until you have cleared all the hurdles. THis will test the ability to initially apply, absorb, and immediately reapply force.
Developing explosive power through elasticity is paramount for athletes seeking to elevate their performance in various sports. The ability to store and release energy rapidly, coming from twitchy muscle mass , provides athletes with a competitive edge in speed, agility, and force generation.
Moreover, increased elasticity can lead to improved injury prevention by helping absorb and dissipate force during high-impact activities. Explosive workouts offer a multitude of benefits for athletes, including enhanced speed, power, and efficiency in movement.
By incorporating these workouts into a regular training regimen, athletes can unlock their full potential and reach new heights in their athletic pursuits.
The six exercises presented in this article - side skips for height, seated box jumps, Heiden jumps, stair jumps, seated dumbbell good mornings, and hurdle hops - are specifically designed to target key muscle groups and develop explosive strength in a variety of athletic contexts.
Each exercise offers unique benefits to athletes, such as improved lateral power, vertical leap, acceleration, and overall lower body strength. These exercises help athletes excel in sports that require rapid changes in direction, powerful lower body movements, and explosive bursts of speed, such as basketball, soccer, track and field, and more.
By consistently integrating these exercises into a well-rounded training program, athletes can develop the necessary skills and power to enhance their performance on the field, court, or track.
If you want to find more workouts or exercises just like the ones listed in this article, sign up for the Peak Strength app. The Peak Strength app was designed with you in mind to put the power of elite level programming into your pocket.
You can customize your equipment and the app will cater to you so you can become an absolute BEAST! Top 5 Explosive Exercises For Athletes. Explosive Core Exercises.
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