The tables have turned and Harry AA has been teaching Max Whitlock all about building explosive energy and its importance in power-based sports like sprinting. Explosivity might not be something you’ve considered training, but it could be the missing link to your workouts.

What is Explosive Training?

Explosive power is a combination of strength and speed to create a maximal power output. It is essential for sports where short bursts of maximal effort are required, for example: sprinting, jumping, Olympic Weightlifting and rugby. In order to improve explosive power, you need to combine speed and strength to generate force as quickly as possible. This can be done through various styles of resistance training, such as Olympic lifting derivatives, weightlifting and plyometrics.

How Can You Build Explosive Energy?

Like any other skill, explosivity needs to be trained. Harry has put together his favourite exercise combinations to build explosive energy so he can get off the start line as quickly as possible.

Superset One

Starting with a trap bar counter movement jump, hold the bar either side and engage your lat muscles. The main focus should be driving up from the floor. Drop down into a squat and then explode up. You should be aiming to drive through the hamstrings, quads and glutes.

Follow this with a normal counter movement jump without any weight and you will be able to jump much higher. Complete 4 sets, 6 jumps of each and over time, you’ll be slowly increasing your explosive energy.

Reactive Training

If you’re a runner, or take part in any power-based competitions, it’s handy to practise your reactivity. This is the ability to respond quickly to predictable and unpredictable demand, such as the gun being fired at the start of a race. Being a sprinter, you don’t spend a lot of time on the floor with both feet, we only have one foot on the floor and need to be able to react quickly.

One way Harry improves his reactive ability is by using the weighted counter movement. Whilst a partner says, ‘on your marks, get set…go’ Harry will react by squatting down on the ‘get set’ and driving upwards on ‘go’.

Superset Two

Another one of Harry’s favourite supersets to increase explosive energy is a dumbbell split stance squat followed by toe taps on a Plyo Jump Box.

Begin in a split stance and hold the dumbbells either side of your body. If you are new to this exercise, practise the movement before loading with weights. You want to focus your energy through the front leg by shifting your weight into your front heel. Keep your chest up and drop down, bending both of your knees simultaneously, then drive straight back up. Complete three repetitions each side.

Superset this with toe taps. Start with one foot placed on the box and the other on the floor behind. In one smooth motion, jump up and switch legs so the opposite foot is placed on the box. This should be similar to a running movement, whilst you jump upwards, drive forwards. Push your foot off the floor as if you’re pushing off the start line.

Working on loaded resistance training gives your body more freedom when performing the bodyweight movement.

Bonus Explosive Strength Tips

If you’re competing, then you will need to adjust your training depending on the time of the year. There should be a difference between your workouts in the winter compared to pre-competition, but that doesn’t mean you can’t continue to improve your explosive power throughout. You just need to be smart with your training.

During the winter season when you’re building the foundations of your training, general strength is important. This means Harry will choose heavier weights for his weighted exercise and superset it with a bodyweight exercise. For example, a heavy trap bar counter jump followed by a bodyweight counter jump, or a prowler push followed by a stride. The weighted resistance exercise pre-fatigues the body. Not only are you working harder to push through the fatigue, but when you swap from heavy weight to no weight, it tricks your body and the movements feel quicker and easier.

On the other hand, pre-competition you should have built the strength and be moving onto more sports specific movements and increasing your explosive power. Instead of heavy loading, Harry will do the exercise with a lighter weight and remove the bodyweight exercise. You still get to use resistance training to work on your explosivity, but you won’t be fatiguing the muscles so that it’s detrimental to your competition or running sessions. 

Having a little bit of resistance allows you to activate, understand and enjoy your training.

Written by guest author Eryn Barber.

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Tags: Equipment > Plyo Jump Box ; Misc > Mirafit Ambassadors