Training Explosive Strength
Explosive strength (POWER) is the ability to exert maximal force in minimal time.
To develop explosive strength and reactive ability you need to be able to do two things.:
Increase speed strength and
Increase absolute strength.
There are many things to consider for improving sports performance. An athlete must become stronger and at the same time faster. The majority of this training is combining maximal effort exercises to increase the strength potential of the muscles, while training with light weights will lead to improving speed. Remember there are two methods to break a sticking point in your lifts. One is to train at or near your sticking point; the other is to develop more speed to go drive through it.
Force velocity curve
Maximum force (Fmm) or absolute strength is developed in very slow velocity <0.35m/s, while building maximum velocity the resistance must be low enough to achieve a velocity of > 1.5m/s. Now how do you build explosive strength in your training in a weekly, monthly, yearly, and multi-year training? By two proven methods: One is the max effort method and the other is the contrast method.
The max effort men such as Yuri Verkhoshansky and A. Bondarchuk would employ a heavy-light system. This system calls for a 90 percent plus weight to be lifted, pulled, or pushed isometrically, then immediately you lift a load of 30 to 40 percent. The heavyweights are for maximum strength before lifting a light load known as the contrast method.
How we train at Poseidon?
One workout a week is dedicated for lower body max effort session. This is superior to all strength methods for improving both intramuscular and intermuscular coordination. This method makes it possible to bring forth the largest strength gains. The body adapts to the specific demands placed upon it. This causes the most muscle units (MU) to be activated, according to V. M. Zatsiorsky. The barbell volume is low on max effort day under with a bar speed <0.35 m/s.
Speed Strength Training
Now that maximal strength is being increase, the speed-strength must be improved. There will be an interaction between all special strengths: maximum, speed-strength, and explosive strength. All three have their specific roles in sports movements.
Speed strength is trained at intermediate velocities, 0.8 m/s.
This strength must be trained to ensure the development of producing speed against resistance. Poseidon athletes trains with a 3 week training cycle at 75 to 85 percent of the 1 RM for speed strength. Two special strengths cannot be trained with only one amount of resistance, due to each having its own force-velocity curve. Remember, motion velocity decreases as external resistance increases and maximum velocity (Vmm) is attained when external resistance is close to zero. The greater the resistance the slower it moves, as resistance decreases speed increases.
The percentage best used for speed-strength is between 75 to 85 percent. The speed strength training is lighter than max effort weights, causing the bar speed to be a greater velocity. As one throws a heavier object, the velocity and the distance will decrease.
Training Explosive Strength
Yuri Verkhoshansky recommends the bar speed must exceed >1.2 m/s used 40 percent for most of his explosive strength training, but on occasions, up to 60 percent 1RM was used.
The goal with this 3 week training cycle is to raise maximal power development. Explosive strength is trained at the fastest velocity of all or high velocity due to less total resistance. For developing explosive strength training is required to be between:
30 to 40 percent of 1RM.
The bar speed must be above >1 m/s (the resistance must be less than speed -strength training due to higher bar velocity.
Thirty-six lifts are optimal for power development. Do no less than 24 and no more than 48 lifts per workout.
Is there something faster? Definitely…. Jumping, bounding and depth jumps.
For performing depth jumps, the drop height for most should be 30, 45 or 60 cm. For the very strong and highly advanced, use a 90-inch box. Upon landing, jump as high as possible. Note: please learn how to perform depth jumps correctly by reading Special Strength Training Manual for Coaches by Yuri Verkhoshansky and Natalia Verkhoshansky (2011).
Jumping causes the fastest velocity of all. Explosive strength is the ability to rapidly increase force (Tidow, 1990). The steeper the increase of strength in time, the greater the explosive strength.
To excel at jumping, you must possess strength-speed elasticity, the correct body type and weight. You should always measure your jumps for length or height and number.
Poseidon athletes perform 40 jumps twice a week with resistance. Jumping from the kneeling position builds a strong foundation for all jumping or bounding exercises. Ankle weights, weight vest, Kettlebells and barbell jumps must be rotated continuously for best results to prevent accommodation. Keep records for all jumps with a standing, running, or seated approach.
You must train at the correct velocity to build a special strength. One can become stronger and jump higher in the beginning of training, but progress will stop if the rate of force development does not improve.
