Explosive Training

It is good to have maximum strength but explosive strength will make you completely different when you are competing in any sport. Most of the time people going to gym focus on how much weight they can lift. How much is important but never neglect how fast you can lift. How much and how fast combine together will help to build the overall fitness of competitive athlete.

Explosive power drills are often used by athletes who need to generate a quick burst of maximal effort, such as movements required in football, track and field sports, court sports and even cycling and marathon when you want to push yourself little more to take the lead. The types of exercises used to build this quick, explosive power are movements that require a maximum or near maximum power output from the athlete in a short amount of time.

Explosive exercise training routines are one way to increase power output. The goal of explosive exercise training is to ultimately move heavy weights very quickly. But to get to that point safely, without risking injury, it’s important to start with light weights and slow controlled movements training sessions, but the weight lifted and speed at which it’s lifted will be increased gradually over a period of time.

Explosive exercises at their final level are often referred to as plyometric or ballistic movements.

The Benefits of Explosive Exercise Training
Research supports the idea that explosive (speed and strength) exercises builds athletic power, but does a better job of that when combined with other types of training.  Combination of heavy and light explosive exercise provides superior results than only one training style alone.

Further evidence suggests that in order to maximize power output or speed of movement, the first phase of training should focus on increasing maximum strength and building a strong foundation with controlled compound movements. The second phase is devoted to power and speed training.

A sample program 12-week training program designed to increase power and speed may have the first five weeks consisting primarily of heavy strength training.

The next six weeks would consist of a combination of heavy and high power explosive exercise training, and the final week would be devoted to high power movements.

Explosive Power Exercises
Standard explosive exercises use large muscle movements such as squats, power cleans, weighted or unweighted vertical jumps and heavy ball throws or even hill sprinting. Smaller muscle exercises like bench presses or push-ups can also be used to build power. Our body work as single unit – so working on the large muscle group and small muscle group both are important for optimum result.

Exercises that help build power include:

Various types of Jumping Workout
Squats and Lunges including Jumping version
Weighted / Dynamic Step Ups
Overhead Walking Lunges
Uphill Running or Sprint
Mobility and Flexibility Training

Exercises should be used to match your fitness and sports goals, so keep in mind the principle of ​​specificity of training. Your exercise choices should stimulate the movement patterns of your sport.

If you increase your training slowly over time and listen to your body for warning signs of injury, it is unlikely that this training will lead to injury. Be extra careful and never overdo beyond your capacity which lead to injury. No training is worth injury. Always take expert advice before taking any new training regime.

The Bottom Line on Explosive Exercise Training
Explosive (strength plus speed) exercises can improve physical performance during many fast-paced sports and may reduce an athlete’s risk of injury during activities that involve high power outputs with quick acceleration, such as most racket and field sports.

Always progress slowly and listen to your body and work accordingly. Always remember no training is worth injury. Always take expert advice before taking any new training regime. If you advance or injure yourself – no one is responsible but you. So progress slowly and move forward with consistency.

Cross Training


Cross Training?

The term cross training refers to a training routine that involves several different forms of exercise which will enhance strength, flexibility, endurance, stamina and power. While it is necessary for an athlete to train specifically for their sport if they want to excel, for most exercisers cross training is a beneficial training method for maintaining a high level of overall fitness. For example, you may use both running and stair climbing every alternate week to improve your overall aerobic capacity, build overall muscle strength and reduce the chance of an overuse injury.  Cross Training limits the stress that occurs on a specific muscle group because different activities use muscles in slightly different ways.


Benefit of Cross Training

Cross-training is a great way to condition different muscle groups, develop a new set of skills, and reduce monotony of the same exercise routines. Cross training also allows you the ability to vary the stress placed on specific muscles or even your cardiovascular system.

After months of the same movements your body becomes extremely efficient performing those movements, and while that is great for competition, it limits the amount of overall fitness you possess and reduces the actual conditioning you get while training; rather than continuing to improve, you simply maintain a certain level of fitness. Cross training is also necessary to reduce the risk of injury from repetitive strain or overuse.

  • Allows you to be flexible about you training needs and plans (if the pool is closed, you can go for a run instead).
  • Produces a higher level of all around conditioning
  • Conditions the entire body, not just specific muscle groups
  • Reduces the risk of injury
  • Work some muscles while others rest and recover
  • Can continue to train while injured
  • Improves your skill, agility and balance
  • Reduces exercise boredom

Some Example of Exercises

Cardiovascular Exercise (Think about adding three different exercises from the list below):

  • Running
  • Swimming
  • Cycling
  • Rowing
  • Stair Climbing
  • Rope jumping
  • Badminton / basketball / other Sports

Strength Training

  • Calisthenics (push and pull Workout)
  • Free Weight
  • Machines
  • Resistance Bands

Flexibility (stretching, yoga)

Speed and balance workout regime

Circuit training, sprinting and other forms of skill conditioning

With cross training, you can do one form of exercise each day and have lots of variety in your routine. You can easily change cross-training to your needs and interests; mix and match sports and change your routine on a regular basis.

Exercise can strengthen the cardiovascular system, bones, muscles, joints, reduce body fat and improve flexibility, balance and coordination. But if you want to see all of these benefits, you’ll need to start cross training.