How to develop strength through dynamic training.
The types of exercises used to create rapid explosive power are movements that require the athlete to produce maximum or near-maximum power in a short period of time. The goal of such dynamic training is to develop enough strength to eventually move heavy weights very quickly.
However, explosive training can be fraught with risk. To reduce the risk of injury, it is important to start with light weights and slow controlled movements. The amount of weight used during a workout, and the speed at which it is lifted, should be increased over several weeks and many workouts.
Explosive exercises at the last level are often called plyometric or ballistic movements.
Advantages
Research supports the idea that explosive (combining speed and strength) exercises increase athletic power, but they are more effective when combined with other types of training.
For example, in a study conducted on amateur endurance runners, the researchers showed that mixed maximum and explosive strength training was more effective than traditional approaches (such as circuit training) in improving overall fitness and adaptive processes, which can be useful when training loads are increased (for example, when a runner is preparing for a marathon).
Other published reports suggest that to maximize strength, power, and movement speed, the combination of heavy and light explosive exercises provides superior results compared to either of these training styles individually.
Further evidence suggests that in order to increase power output or movement speed, the first phase of training should focus on increasing maximum strength and building a solid foundation. The second stage is dedicated to strength and speed training.
Training programs
A 12-week training program designed to increase power and speed can include the first five weeks, consisting mainly of heavy strength training. The next six weeks will consist of a combination of heavy and dynamic explosive exercises, and the last week will be devoted to high-power movements.
When developing an explosive strength program, it is wise to work with a trainer who specializes in this type of training. A qualified coach can select exercises for a specific sport that will help you improve your performance in your assigned activity. In addition, since good form is important for safety, the trainer can monitor your technique throughout each exercise and give adjustments and tips for safety and effectiveness.
Exercises
Standard explosive exercises use large muscle movements, such as squats, strength exercises, vertical jumps with or without weights, heavy ball throws, or even sprinting down a hill. Small muscle exercises, such as bench presses or push-ups, can also be used to build strength, but they limit the overall results to these muscle groups.
Exercises that help build strength include:
· Plyometrics
* Squats
· Dynamic jumps/ jumping with weight
* Lunges with the weight held over the head
* Sprints
* Agility exercises
Exercises should be chosen according to your fitness goals and athletic goals, so keep in mind the principle of specific training. The exercises you choose should mimic the movement patterns of your sport.
If you gradually increase the amount of training, listen to your body for warning signs of injury, and work with a qualified professional, it is unlikely that this training will lead to injury. In fact, some evidence suggests that the risk of injury in many speed or strength sports can be reduced by regularly performing dynamic exercises.
Result
Explosive dynamic exercises that work out strength and speed can improve physical performance in many active sports and can reduce the risk of injury to an athlete during activities that require high power output with rapid acceleration.
