Explosiveness or power is a very important skill in most sports. It can be a game-changer indeed. You can be very strong, but if you lack of explosiveness, then you are always going to remain average.
So the question right here is: how can you improve your explosiveness? On this article we shall reveal to you the best tips to make it happen. Just come with us and learn all you need to know, so you can become as powerful as a rocket!
Understanding The Basics:
If you want to develop strength, then you need to follow a specific pattern: Heavy loads or complicated bodyweight exercises (which can be made harder with extra weight) done in a slow manner, 1 ½ – 2 minutes of rest between sets, 2+ minutes of rest between exercise and 2-3 days of rest for each group of muscles. That’s the typical pattern you have got to follow in order to improve your strength.
But what pattern do you have to follow if your goal is to develop power? It’s kind of simple:
- Medium-intensity exercises or mid-heavy weights (not your maximum)
- The execution has to be very slow in the beginning but very explosive and violent on the end point
- 1 – 1 ½ minutes rest between sets
- 1 ½ – 2 minutes rest between different exercises
- 1-2 days rest
That’s how you developed explosiveness. Now let’s see some of the best exercises which will allow you to develop the power you need to become a real beast in your sport.
The Kettlebell Swing:
This is in our opinion the best Russian invention, well Vodka is pretty cool but don’t you dare to drink vodka and use a kettlebell afterwards, that’s a dangerous mix…
The kettlebell swing is a wonderful manner to bring your core a lot of explosiveness, as well as your hips and buttocks. In fact, it will work out most of your body. So you should try the kettlebell swing, because it’s going to help you develop tremendous amounts of power.
If you play soccer, then you should know how important it is to be fast and react quickly. You can kick the ball like a real God, but if you are slow then you won’t get many chances to do it.
Sprinting is a wonderful way to bring your legs the power they need to make of you a superb soccer player. This same concept can be applied to volleyball or basketball players, because thanks to sprinting you will develop the power that’s needed.
Clapping Push Ups:
If what you need is tremendous amounts of power in your upper-body, then the clapping push-up is the perfect medicine for you. This explosive exercise will allow you to develop a lot of power. So if you like boxing or doing muay thai or any other sport that requires a lot of power in your upper-body, then this exercise is going to work very well for you.