Athletes are like sports cars. They need to be as speedy and as powerful as possible, and they need to get to their fastest and strongest in the shortest amount of time. Explosive workouts are how you get your body to behave like a Porsche 918 Spyder - that is: to get it to go from zero to sixty in 2.1 seconds or less.
What Is an Explosive Workout?
Explosive power training is any muscle action that puts the rate of force development (RFD) at its maximum. RFD is defined as how fast the contractile elements of the muscle develop force. In other words, it’s about developing larger bursts of force in shorter periods of time.
Typically, they are movements that require you to expend maximum energy to reach maximum power output in a short amount of time. During explosive exercises, there should be a relatively short work period — say, about 10 to 30 seconds — followed by a rest period of at least 15 seconds.Â
What’s the point, you ask? It’s all about helping you get stronger and more powerful, with the added bonus of boosting agility and performance. Like standard bodyweight exercises, explosive workouts help build muscle, but they require a lot more energy to do so, empowering your whole body while reducing your likelihood of injury.
Here are some dynamite workouts to add to your routine to boost power and performance, including everyone’s favorite CROSSNET volleyball game.
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Whether you’re a basketball player looking to boost your jump-shot or a long-distance runner who wants to reduce risk of injury, focusing on explosiveness is a great way to achieve your fitness goals. From group games to simple movements you can do in your living room, there’s an exercise here to help you get there!
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