Blog Fitness Power Exercises To Increase Your Explosive Strength

Power Exercises To Increase Your Explosive Strength

Explosive strength is the ability to generate maximal force in a very short period of time. This type of strength is important in many sports, such as football, basketball, and track and field events such as sprinting and jumping. There are two main types of power exercises: plyometric exercises and weightlifting exercises. Plyometric exercises are explosive movements that use the stored energy in your muscles to generate power. Weightlifting exercises also involve explosive movements, but the primary source of power is from the weight being lifted.

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Plyometric Exercises To Increase Power

Plyometric exercises are a great way to develop explosive strength.

These exercises involve quick, powerful movements that stretch the muscles and then immediately contract them. This type of exercise is sometimes called “jump training” because many of the exercises involve jumping movements.

Plyometric exercises can be done with bodyweight only, or with the addition of weight resistance.

For example, you could do plyometric push-ups by explosively pushing your body away from the ground, or you could add weight to a plyometric exercise by holding dumbbells while you perform the movement.

Who Should Do Plyometric Exercises?

Plyometric exercises are generally safe for healthy adults. However, if you have any joint problems or other health concerns, you should check with your doctor before starting a plyometric program.

The high intensity of plyometric exercises can also be tough on the muscles and joints.

Plyometric training is not recommended for those who suffer from (2):

  • Joint problems, such as arthritis
  • Bone problems, such as osteoporosis
  • Cardiovascular problems
  • Muscle strains or other injuries

Plyometric exercises have a number of benefits, including (2):

  • Increased power and explosiveness
  • Improved coordination
  • Improved balance
  • Improved agility 
  • Improved circulation

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Types Of Plyometric Exercises

Here are some examples of plyometric exercises that you can do to increase your explosive strength:

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Squat Jumps

  1. Start in a squat position with your feet shoulder-width apart.
  2. From here, jump as high as you can.
  3. Land softly and immediately jump again.

Box Jumps

  1. Place a box or other elevated surface in front of you.
  2. Stand with your feet shoulder-width apart, then explosively jump onto the box.
  3. Step or jump back down to the ground and immediately jump again.

Depth Jumps

  1. Start by standing on top of an elevated surface, such as a box or platform.
  2. Step off the edge and land with both feet on the ground.
  3. As soon as you land, jump up as high as you can.

Broad Jumps

  1. Stand with your feet shoulder-width apart.
  2. Bend your knees and swing your arms back, then jump forward as far as you can.
  3. Land softly and immediately jump again.

Lateral Hops

  1. Start with your feet together.
  2. Quickly jump to the side, landing on one foot.
  3. Immediately jump again in the same direction. Continue jumping side to side.

Skater Hops

  1. Start in a skating position with one foot in front of the other and your arms out to the sides for balance.
  2. Hop to the side, landing on your leading leg.
  3. Immediately hop again in the same direction. Continue hopping side to side.

Single-Leg Bounding

  1. Start by standing on one leg. From here, jump forward and land on the same leg.
  2. As soon as you land, jump again.
  3. Continue jumping forward, alternating legs with each jump.

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Weightlifting Exercises To Increase Power

Weightlifting is another great way to develop explosive strength. These exercises typically involve lifting a heavy weight for one or two repetitions. The key is to lift the weight as quickly as possible so that your muscles are forced to generate maximal power.

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Examples of weightlifting exercises that develop explosive strength include the clean and jerk, the snatch, and the power clean. These exercises can be performed with barbells, dumbbells, or kettlebells.

Here’s a quick overview of each exercise:

Clean And Jerk

  1. Start by standing with your feet shoulder-width apart and a weight in front of you on the ground.
  2. Bend down and grip the weight, then explosively stand up and lift the weight to shoulder level. From here, dip your knees and then jump, pushing the weight overhead.

Snatch

  1. Start in the same position as the clean and jerk.
  2. Bend down and grip the weight, then explosively stand up and lift the weight to shoulder level. From here, dip your knees and jump, pulling the weight overhead in one continuous motion.

Power Clean

  1. Start by standing with your feet shoulder-width apart and a weight in front of you on the ground.
  2. Bend down and grip the weight, then explosively stand up and lift the weight to shoulder level. From here, dip your knees and jump, pulling the weight up to your chest in one continuous motion.

These are just a few examples of exercises that can help you develop explosive strength. Remember, the key is to lift the weight as quickly as possible. This will help your muscles generate maximal power and improve your overall athletic performance.

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How To Incorporate Power Exercises Into Your Workout

Power exercises should be incorporated into your workout routine two to three times per week.

For plyometric exercises, start with two to three sets of six to eight repetitions. For weightlifting exercises, start with two to three sets of three to five repetitions.

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Remember to warm up thoroughly before you begin any type of power training.

Read More: Anaerobic Exercise Vs Aerobic Exercise: What’s The Difference?

Sample Power Training Workout

Here is a sample power training workout that you can try. Remember to warm up before you begin and to listen to your body so that you don’t overdo it.

Plyometric Exercises:

  1. Plyometric push-ups: 2 sets of 6-8 repetitions
  2. Squat jumps: 2 sets of 6-8 repetitions
  3. Box jumps: 2 sets of 6-8 repetitions

Weightlifting Exercises:

  1. Clean and jerk: 2 sets of 3-5 repetitions
  2. Snatch: 2 sets of 3-5 repetitions
  3. Power clean: 2 sets of 3-5 repetitions

Remember to cool down and stretch after your workout.

power exercises

Safety Tips For Power Exercises

When you are doing power exercises, it is important to use proper form and technique. This will help you avoid injuries and get the most out of your workout. Here are some safety tips to keep in mind:

Prepare Your Muscles

Explosive workouts put a lot of stress on your muscles, tendons, and joints. It is important to prepare your body for this type of exercise by gradually increasing the intensity and volume of your workouts over time.

Before you do any power exercises, it is important to warm up properly. A good warm-up will increase your heart rate, loosen your muscles and joints, and prepare your body for the workout to come (3).

Warming up could involve light aerobic activity, such as jogging or cycling, followed by dynamic stretching.

Dynamic stretching is a type of stretching that involves moving your body through a range of motion. It is different from static stretching, which is when you hold a stretch for a period of time.

Use Proper Form

When you are doing power exercises, it is important to use proper form and technique. This will help you avoid injuries and get the most out of your workout. Here are some tips for using proper form:

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Stabilize Your Core

When you are doing any type of explosive movement, it is important to stabilize your core. This will help you maintain balance and control during the exercise.

Use Your Legs

Many power exercises, such as plyometric push-ups, involve using your legs to generate force. It is important to use your legs correctly so that you don’t injure your back.

Keep Your Joints In Alignment

When you are doing any type of explosive movement, it is important to keep your joints in alignment. This will help you avoid joint pain and other injuries (1).

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Control The Movement

When you are doing any type of explosive movement, it is important to control the movement. This means moving slowly and deliberately at first so that you can get a feel for the exercise. As you become more comfortable with the exercise, you can increase the speed and intensity.

Listen To Your Body

It is important to listen to your body when you are doing power exercises. If you feel any pain, remember to stop the exercise and rest.

Rest

It is important to rest between sets of power exercises. This will help you avoid injuries and allow your muscles time to recover. A good rule of thumb is to rest for two to three minutes between sets.

Over time, you can gradually increase the intensity and volume of your power workouts. However, it is important to listen to your body so that you don’t overdo it. If you are feeling pain or fatigue, stop the exercise and rest.

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Resting isn’t limited to between sets. It is also important to take a day or two off from power training every week. This will give your body time to recover so that you can avoid injuries.

Wear The Right Gear

When you are doing power exercises, it is important to wear the right gear. This will help you avoid injuries and get the most out of your workout. Here are some things to consider:

Wear Comfortable Clothing

When you are doing power exercises, it is important to wear comfortable clothing. This means clothes that are not too tight or too loose. Tight clothing can restrict your range of motion and lead to injuries. Loose clothing can get caught on equipment and lead to injuries as well.

power exercises

Wear Supportive Shoes

It is important to wear supportive shoes when you are doing power exercises. This will help prevent injuries and give you proper balance.

Use Proper Equipment

When you are doing power exercises, it is important to use the correct equipment. This means using equipment that is designed for the exercise you are doing. For example, if you are doing plyometric push-ups, you should use a plyometric box.

Work With A Trainer

If you are new to power exercises, it is a good idea to work with a trainer. A trainer can help you learn proper form and technique. They can also design a power workout program that is right for you.

The Bottom Line

Do you want to add more power to your punches? Improve your vertical jump? Develop better athletic performance? Incorporate explosive strength training into your workout routine and see the benefits for yourself!

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DISCLAIMER:

This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!

SOURCES:

  1. Body Mechanics–Posture, Alignment & Core (n.d., nationalmssociety.org) 
  2. CURRENT CONCEPTS OF PLYOMETRIC EXERCISE (2015, nih.gov) 
  3. Effects of warming-up on physical performance: a systematic review with meta-analysis (2010, pubmed.gov)
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