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Strength 102: How to get explosive strengthNovember 16, 2009 on 9:43 am | In Football Strength Workouts, Muscle Building Articles, Strength Training | 18 Comments==> For Your Review: Stength 101: The Basic Rule of Strength Training Defined, explosive strength is the ability to exert maximal force in minimal time. In order to get explosive an athlete needs to improve two training factors – strength and rate of force development.
I often get asked, “what exercises do I need to become more explosive?” Honestly, it really depends on where your weakness is: overall strength or how fast you can develop force with your strength. Let me tell you a story to make it more clear: Roger comes to the gym and starts squatting. When he can squat his body weight, his standing vertical jump is 20 inches. After seeing those results, Roger continues squatting until he can squat 2 times his body weight. He goes back and tests his vertical and achieves a jump of 30 inches.
Encouraged by these results, Roger squats until he can drive up a huge amount, 3 times his body weight. He goes back to test his vertical and it is still 30 inches. What went wrong? Roger definitively became stronger, but his vertical jump went stagnant. Roger’s problem is his rate of force development. Story two: The Johnson family found a fancy “Sport Specific Training Facility” in town that was a turf field with agility ladders, plyo boxes, bungees, and parachutes. They fell in love with it and sent their son Tim to improve his vertical jump. Tim performed box jumps each workout, and after the first month his vertical increases from 20 inches to 25 inches. Encouraged by these results, Tim kept up his box jumping for another month and his vertical increased again to 30 inches.
It worked twice, it must work again Tim reasoned. After one more month his vertical remained at 30….and again for each month after. Tim’s problem was lack of strength development in his program. So how do you increase your explosive strength? Train both explosive strength and your rate of force development. Here are some example exercises: Lower Body Strength Exercises:
Exercises that train Rate of Force Development:
Summary: When you are training athletes or just training to gain real world strength, multiple facets of strength need to be developed. Traditional strength exercises will increase the vertical jump in someone that is weak. Explosive exercise will increase vertical jump to a point that the movement is limited by the lack of strength. I’ll add that there are secondary factors that will apply, such as coordination and neural adaptation to the movement, but let’s get strong and explosive! Looking for a training program to get yourself explosive and strong? Bull Strength is now being used in high school weight rooms around the country to prepare their athletes to dominate next season! - Joe Hashey, CSCS - PS. MASSIVE, MASSIVE post coming up in a few days. Keep stopping by and spread the word about Synergy Athletics to anyone that loves strength training! Thanks in advanced. DOUBLE PS. What are some other popular training questions (or myths) you see in forums????? Post them up in the comments!
References:
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Thanks for sharing the strength training series you just started. Really good info!
Bringing out anything crazy soon to add to this new information?
Tom
Comment by Tom — November 16, 2009 #
Ha, Tom the 13 pull ups weren’t crazy enough!?
Don’t worry though I have some more effective variations coming out soon with videos – and pull ups part II when I reach the 1000 subscriber mark!
Also, if you checked out yesterday’s poll I posted up, I have big projects nearing completion. It looks like people want Bull Strength Conditioning to get finished up first!
Thanks for the comment Tom!
Joe
Comment by Admin: Joe Hashey, CSCS — November 16, 2009 #
Is it possible to devevelop the necessary strength (not all but an adequate amount) through bodyweight exercises? This past summer the majority of my lowerbody training comprised of those strength exercises, but now that I’m back to school I don’t have any time to hit the weights.
Comment by Chuka — November 16, 2009 #
Chuka,
Bodyweight exercises are awesome and can help develop a lot of base strength and muscular endurance. But to build more strength and power you will have to use some type of weights in your training….some type doesn’t mean you have to go to the gym…use odd objects!
Comment by Bill — November 16, 2009 #
Bill, thanks for commenting,
Chuka – Bill is right. Body weight exercises can get you to a certain point in regaurds to strength. After that point external loading will be needed to increase strength, which will increase the amount of force that can be applied.
No time for weights, load up a book bag with text books and hit some more exercises.
Joe
Comment by Admin: Joe Hashey, CSCS — November 16, 2009 #
Thanks guys for the info, I’ll get right to it.
Comment by Chuka — November 16, 2009 #
Joe,
Great points. Many athletes think that if they get stronger then they will continue to get more explosive. I combine many of those movements in the same workout by super setting a strength exercise with a explosion exercise. I have found great results with this type of training. I usually do this more in the “in-season” programs.
Comment by Jerry Shreck — November 17, 2009 #
Jerry, Thanks for the comment as always!
Hows the results been from strength followed by dynamic?
Joe
Comment by Admin: Joe Hashey, CSCS — November 17, 2009 #
I did not receive the Bull Strength Manual I paid for- it is a compressed zipped folder that I can’t open. What do I do?
Comment by Thomas Jones — November 17, 2009 #
Thomas, I just sent you an email with the second download. Thanks for picking it up, looking fwd to your feedback!
Joe
Comment by Admin: Joe Hashey, CSCS — November 18, 2009 #
Really nice post. Building explosive power requires short high stress instances in training. Exercises like uphill runs, where you run hard and quickly up a hill works your fast twitch muscles at a high intensity.
Comment by Exercises To Increase Vertical — February 1, 2010 #
Hi Joe
I have some Q,
Do you put the jumps before or after training?
How many sets and reps?
how many days a week?
I do olympic training, the system that I use the don’t periodize the jumps. They just do them, some coaches say it should be in the beginning other after training.
thanks
jorge
Comment by Jorge — March 28, 2010 #
Jorge,
All this depends on your goals. If your goal is to oly lift in competitions, then do those movements first followed by jumps.
For max explosiveness, low reps, high range of sets. For example 8 x 2.
We jump once a week. Some of the guys that really need work on it do it twice. Definitely not an every day activity.
I hope that helps,
Joe
Comment by Admin: Joe Hashey, CSCS — March 29, 2010 #
Thanks for the comment! Uphill runs at high intensity can be extremely effective!
Joe
Comment by Admin: Joe Hashey, CSCS — March 29, 2010 #
does the kettlebell swing train rate of force development?
Comment by zq — June 8, 2010 #
If it is performed “hard style” with an explosive hip thrust as opposed to a steady swinging motion.
Hope that helps!
Joe
Comment by Admin: Joe Hashey, CSCS — June 8, 2010 #
Strength 102: How to get explosive strength http://synergy-athletics.com/effective-s...
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Comment by jhashey — June 25, 2010 #
Strength 102: How to get explosive strength http://synergy-athletics.com/effective-s...
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Comment by daniel_hautjobb — June 25, 2010 #