This will teach your muscles to be strong, powerful and fast without becoming too big, bulky and slow – the hallmarks of a finely tuned sportsman. The perfect combination for every sportsman is to do 3-6 sets of 3-4 reps of explosive fast reps. Use a weight that is 50% of your 1RM. To do so efficiently, one must train both maximal strength and speed strength in a manner which allows for optimal rest, recovery, and adaptation processes to occur. The explosive workout routine incorporates strength and speed to enhance the power output. Sets: 3-5 Here are a few different scenarios: With three to five sets of 12 or more reps with two to three minutes of recovery at around 60 to 80 percent of your one-rep max, you create type 1 muscle fiber . On the other side, an athlete can be powerful, but lack explosive strength. When your force your body to produce a very explosive movement with a heavy weight in a short period of time, your muscle fibers are forced to fire much more rapidly. By performing movements faster you can increase power, but explosive strength may not necessarily be affected by movement speed. You achieve this by performing 3 to 6 sets of 3 to 8 powerful and clean reps. If the goal is strength and hypertrophy you can move up to 3-6 reps. 5. How is Explosive Strength and Power Developed? That's because plyometrics must be performed quickly with maximum power and speed. ... Reps: 8-12. Squat. By improving this quality, you as an athlete can perform skills, exercises, and movements with the max amount of force in the shortest amount of time as demonstrated in this equation: Start with 5 sets of 6-10 reps depending on your strength and explosive capacity. Methods will differ, but many coaches follow the guideline that when rep speed (or distance, or whatever it is you're measuring) slows down, then you're done with the set. Also recognize that some have found differences in the ideal percentage of 1RM to work with depending on the exercise. I'm not looking to max strength, I'm not going to lift and hold the other guy up during the fight, I want my punches to "feel like he tryed kissing the Broad Jumps. Explosive strength and power is developed through teaching the body to produce maximal force in minimal time. You typically want to use low reps for explosive power. 1. Sets: 3-5 Reps: 5-6. Strength phase. The focus of this program is to create relative power, or the most efficient and explosive pound-for-pound players possible. Many athletes are explosive, but at the same time lack power. Research on power development suggest some combination of lower rep sets to develop maximal strength (5-6 working sets of 1-3 reps), and speed work (4-5 sets of 4-6 reps) to develop explosiveness, both with long rest intervals, is the most effect way to build power. 2. Hamstring Curl. Power is the ability to recruit many motor units into a rapid movement. 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