These exercises are often done in sets-3 sets of 8
Never attempt any exercise without first consulting a physician to determine if the exercises or program you are attempting are right for you. In addition, contact weight lifting professionals to determine if you are executing lifts correctly as it can be highly dangerous not to.
Here are a few ways for athletes or would be athletes to gain explosive power while training.
Ravers
This one is simple. Put a barbell across your shoulders as if you were going to execute a standard squat. The difference is that you will have one foot forward and the other back. Bend your knees slightly and then quickly switch foot positions with a small jump. Do this back and forth rather forcefully.
Uphill sprints
Remember this back in high school (for all of you former high school wrestlers and football players)? Uphill sprints. Simple and it works to build explosive strength.
Put on a weight vest and it works even better, or worse, depending on your outlook.
Load Release Jumps
Get a sturdy bench or something similar that can hold your weight because you will be jumping on it. It’s probably appropriate to once again start with no weight until you are used to the exercise. However, when you have dumbbell weight, here’s what you do.
Hold the weight in front of you and quickly drop into a squat (the weight will be between your legs). Just prior to jumping up onto the bench, release the weight. Some use a weight vest while performing this exercise.
Dumbell Jerk
Start with a shoulder width stance and point the toes straight ahead. While doing this, hold dumbbells in each hand up to your shoulders with your elbows pointing straight ahead. One end of each dumbbell will actually rest on each shoulder.
From there, one should drop straight down a few inches and then explosively jump and extend up. Then-and speed is of the essence, here-one should drop straight down into a lunge position with one leg forward and the other back. The weight should be caught with one’s arms fully extended in the bottom position. Stand up with the arms extended until you are upright and be careful not to take elongated steps (these should be small). The arms should be fully extended and behind the ears in the catch position.
Standing Triple Jump
With a shoulder width stance, start with a horizontal jump. Then, landing on one leg, explode up again, this time landing on the other leg. After exploding into a jump once more, practitioners will land on both legs softly and repeat.
Depth Jumps
Depth jumps involve stepping off boxes-heights can vary- and upon landing on the floor with both legs at the same time, practitioners must explode into the air. The use of arm swings adds power to this exercise.
Barbell Quarter Jump Squats
Barbell Jump squats involve performing a quarter squat. Then the practitioner explodes up during the concentric phase of the lift to the point that his/ her hips and knees propel them into the air. In other words, they jump. Upon landing the lifter should stop downward motion as soon as possible and then jump back into the air.
At first, lifters should probably use no weight at all until they get used to the movement. During this stage, they may utilize an arm swing. Then low weight may be added.
