If you are training for power and explosiveness then you have to train right not by just doing the exercise for repetitions and thinking you will get results because you’re doing it. You have to train with lower reps but put your all into each rep trying to create as much power as possible.
If you are training 10 reps at a time your first rep won’t be the same as the last on that set. This is because your body has fatigued throughout the set and you’re not getting the best results out.
Imagine your jumping or sprinting it’s usually for a 1 rep or a very short period of time so you don’t have any use for the other reps past 6 in your training for power and explosiveness.
These are the ways you have to train to gain power and explosiveness · You have to train with heavy compound lifts to gain strength under load as well as us those compound lifts to move a lighter weight faster pushing your body differently.
· Train your body to get lift by using plyometrics, Jump for height not for length of time. Chose a movement like depth jumps where each rep is controlled and explosive done slowly setting up however whilst performed with power.
· Full body movements that use the hips, glutes and lower back mainly. For example clean and jerks are a prime example of moving weight under speed but control. The movement is similar to a jump but instead of your body elevating the weight elevates creating a pull.
· Using medicine balls for throwing, slamming and pushing is a great way to create force with a smaller weight but gaining on the height or length you have thrown it. The muscles that are used with these movements are the same of the ones in a jump.
So those are some ways to get the explosiveness and I get some great movement exercises from the fantastic vertical jumping website, so if you need to get some inspiration do check this website.
After care from your power sessions, what you can’t expect to happen is for you to train really hard but not look after your body. so there is a number of after care procedures you can do to keep your muscles flexible.
The importance of flexibility is to make sure your muscles are like elastic bands which are stretchy and ready to perform instead of tight and short. This will enable your body to get the most out of the range of movement creating a greater force.
This is the sort of aftercare you will need to do:
· Stretch you whole body specifically the areas used the most in the session, which are your glutes, hip flexors, hamstrings, quadriceps, calves, core and shoulders.
· Hold the stretch until you feel the muscle loosen off then move on to the next stretch , you do not want to end up with tight glutes and hamstrings whilst trying to jump. You won’t get the best results you want.
· SMR (self-myofascial release) this is done using a foam roller or lacrosse ball to loosen up tight tissue on your body. One way off using SMR is to find a tight area or knot that needs releasing and spend some time applying pressure to the area until it releases. Another way is to massage (roll) the tight area along the muscles length by applying pressure towards your heart. · The more expensive option is for you to hire a massage therapist to release your muscle. A therapist will get deeper into the muscle, it will be painful as your body won’t be used to it. Over time the pain will get easier and more familiar, it will also help you with your mobility as an athlete.
There isn’t a quick fix to making your body powerful; it’s like losing weight your body will have to maintain its power to keep it the same or keep on progressing.
Try these aspects out above out and you will progress with your vertical leap process. Do take the time to follow the aftercare instructions highlighted above – since relocating to Ascot, Berkshire I have found that investing in the time to improve the flexibility and mobility of my personal training clients has been invaluable.
This article was written by personal fitness trainer Nathan Kelly – find on Google+
