The 4-Step Method to Developing Explosive Power

How powerful are you? Sure, you got bench, and a pretty decent squat, but that doesn’t make you powerful. Power is about quickly recruiting motor units to generate force, and it’s the key to athletic success. You need more than a standard strength training program to develop this power.

So, what do you need?

There are four facets to an effective explosive power program:

1. Resistance training
2. Ballistic resistance training
3. Olympic weightlifting
4. Plyometrics

In this article, we’re about to explore each of these areas to show how to incorporate it into your explosive power program. 

Step 1: Resistance Training

Resistance training takes center stage when it comes to developing explosive power. It’s a crucial step on the road to becoming a dominant athlete.

Higher repetition lifting speed training is a useful strategy here. Fast, controlled weight movement is crucial in this technique. It’s a tried-and-true method for increasing power output and elevating performance. After experimenting with a range of set and rep ranges, I have settled on a single set of 15-20 reps per exercise for explosive power development.

Here’s a breakdown of what one of these reps looks like:

• Eccentric Phase: The athlete should keep the weight under control as it descends during the eccentric period (lowering phase). This phase is often slower and more regulated than the concentric phase.
• Muscle Lengthening: As the muscles withstand the weight’s gravitational pull, they get longer. The muscles store potential energy during this phase, which can later be used during the explosive concentric phase.
• Stretch Reflex: The stretch-shortening cycle, commonly known as the stretch reflex, may be used during the eccentric phase. Accordingly, as the muscles lengthen, they store energy similar to a spring, which can subsequently be released for a stronger contraction during the ensuing concentric phase.
• Concentric Phase: The explosiveness comes out during the concentric phase. Athletes should apply their utmost force and speed as soon as possible to raise the weight. 
• Smooth Transition: There should be no abrupt changes between the eccentric and concentric phases. At the bottom of the movement, there shouldn’t be any hesitation or halt. Using the stretch reflex can increase power, but avoiding “bouncing” excessively or leveraging momentum to speed up the concentric phase is vital.

Heavy resistance training also has a role to play in explosive power development. Training with loads in excess of 80% of one rep max with 5 or fewer reps will develop the raw strength that underpins explosiveness. I recommend a couple of three-week blocks of heavy power training, followed by 8-12 weeks of high rep speed training. 

Step 2: Ballistic Resistance Training

Developing strength and power through ballistic resistance training is a dynamic method that emphasizes fast movements. The effectiveness of ballistic activity, particularly in enhancing vertical jump performance, has been noted in numerous studies. For example, research shows that ballistic squat jump training can dramatically improve an athlete’s vertical jump, frequently exceeding more conventional, labor-intensive lifting techniques.

Ballistic resistance training includes timed sets. Timed sets, which include completing a certain amount of repetitions as rapidly as possible, help emphasize speed and power.

Ballistic resistance training program ideas:

1. Velocity-Based Training: Use a stopwatch to monitor ballistic training velocity. Over time, athletes might work to either maintain or speed up their lifts.
2. Explosive Variations: Add kinetic movements like jump squats, trap bar deadlifts, or medicine ball throws to your workout routine. These drills emphasize force output and quick acceleration.
3. Progressive Overload: Maintain the emphasis on speed while gradually increasing the resistance. This guarantees that athletes keep pushing themselves and developing their power.

Step 3: Olympic Weightlifting

Olympic weightlifting is a tried-and-true technique that can dramatically improve an athlete’s power and pace of force development. The snatch and clean and jerk both require an explosive burst of energy to take the bar from the floor to an overhead position.

The key to Olympic weightlifting is bar speed. During each lift, athletes try to move the barbell as quickly as they can. It is essential to accelerate quickly to create explosive power. Olympic weightlifting programs frequently use low repetitions, in the one to three range.

Ideas for Olympic Weightlifting Programming Focus on Speed:

1.  When performing Olympic lifts, emphasize bar speed. Athletes should raise the bar quickly and explosively while still using good form.
2. Low-rep sets should be used to increase strength and power. Heavy weight sets of one to three reps stimulate the neurological system and develop power.
3.  Integration with Training for a Specific Sport: Olympic weightlifting should be strategically incorporated into a competitor’s entire training program. It could be a supplement to conditioning and drills tailored to a particular sport. 

Step 4: Plyometrics

Rapid, explosive movements are the main focus of the high-impact training technique known as plyometrics. They have been demonstrated to be quite efficient in enhancing power, particularly over short time frames, sometimes 10 weeks or less. Plyometric exercises use the muscle’s stretch-shortening cycle to help athletes exert more force in a shorter time.

Ideas for Plyometrics Programming:

1. Include both fast- and slow-paced plyometric activities in your training, such as vertical leaps and depth jumps.
2. Start with a low volume and intensity of plyometric exercise to prevent overuse injuries and unfavorable adaptations. It’s important to gradually build up volume and intensity over time.
3. Use plyometrics that combine various movements to improve transfer and specificity in how athletes move throughout their sport. Examples include jumping while performing rotational motions.

Sample 6-Month Explosive Power Program

Wrap-Up

Powerful acceleration is the hallmark of explosiveness. Moving weights is important, but so is quickly enlisting motor units and producing force. We’ve investigated a four-step process that covers all facets of the production of explosive power in order to harness your inner explosiveness. Apply this information to your situation to create the explosive training plan that unleashes your true potential.