Explosive Training
Автор: The Bioneer
Загружено: 2017-08-18
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This video discusses explosive training: how to train for explosive strength, so that you can run faster, jump higher and punch harder!
The takeways are as follows:
Improving explosive strength is primarily a matter of increasing recruitment of fast twitch muscle fiber.
As well as converting type 2a muscle fiber to type 2x
We can do this by training with plyometric movements
As well as by lifting heavy weights - ideally 90% of our 1RM - the muscle fiber does not differentiate between speed and resistance. Both amount to 'force'.
However, it turns out that using eccentric training may also be very useful. This allows you to effective 'load' the muscle by elongating it and thereby storing energy.
You can train eccentric explosively - by 'landing' and absorbing impact. This can also be used to immediately return greater force - as with a depth jump.
Stretching the antagonist muscles can also help to reduce resistance, thereby allowing faster movement
And why not try training the first portion of the movement with partial reps?
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