all you need to know about core explosive power training
This article is suitable for beginners and above.
Content Tags: Body Shaping
Reading Time: 4 minutes
Explosiveness is an essential element for completing most sports skills.
For example, tennis and soccer in daily life,
or weightlifting and boxing in the Olympics.
For the average fitness enthusiast,
once your fitness level reaches a certain point,
you should incorporate explosiveness training.
Because it can
①
help you lose fat faster,
make you stronger,
and core explosiveness training
will burn more calories,
and gain more muscle.
②
Delay aging.
As we age,
our balance and stability gradually decrease.
However, core explosiveness training
can improve the sensitivity of the nervous system,
coordinate muscle work,
and significantly improve your balance and stability.
Want to improve core explosiveness but don't know how?
Here are 4 relatively low-difficulty
but highly effective core explosiveness training exercises.
/ Horizontal Swing /
This exercise requires a dumbbell, kettlebell, medicine ball, or similar object weighing 15-20 pounds (7-9 kg). It effectively trains trunk explosiveness.
Starting Position
Stand comfortably with feet and hips aligned. Extend your arms, slightly bend your elbows, and hold the object at chest height, keeping it at arm's length from your body (as shown in Figure a).
Movement Sequence
Bend your knees and use your shoulders and arms to pull the object to one side of your body, performing a twisting motion (as shown in Figures b and c). As the momentum increases, use the opposite shoulder and arm to pull in the opposite direction to counteract the motion. Begin counteracting the motion before your trunk fully swings in one direction; in other words, use the momentum in one direction to trigger a rapid stretch-shortening cycle in the opposite direction (a firing action). Allow your torso and legs to contribute power along with your shoulders and arms.
/ Medicine Ball 180° Twist /
This exercise adds complexity by emphasizing rotational flexibility and progressive posture training.
Starting Position
Using a ball weighing 5-15 pounds (2-7 kg), stand with feet shoulder-width apart, facing away from your partner or a wall. Keep your feet fully in contact with the ground and slightly bend your knees. Extend your arms, lift your chest, and tuck your hips.
Movement Sequence
This exercise's posture, stability, and balance techniques are similar to the Medicine Ball 90° Twist. The difference is the increased difficulty in rotational flexibility. In this exercise, partners must turn in opposite directions. One person throws the ball, and the other catches it (as shown in Figures a to c).
/ Lean, Pull, and Push /
This exercise can improve overall body strength and flexibility. It is best performed using a pole or Olympic weightlifting bar, placed at eye level on a barbell rack.
Starting Position
Grab the bar at shoulder height, walk your feet out until your arms are fully extended, with your toes being the only part of your body touching the ground (as shown in Figures a and b).
Movement Sequence
While fully suspended, pull yourself up, using your hips to thrust or twist, and push yourself back to a fully standing position (as shown in Figures c and d). In the initial attempts, you may feel like you are being split in half, but you will soon gain enough strength to complete 3-5 repetitions of pulling yourself back to a standing position.
/ Bar Kip /
This exercise can enhance overall body strength and flexibility. It is best performed using a pole or Olympic weightlifting bar, placed at eye level on a barbell rack.
Starting Position
Grab the bar below shoulder height. Walk your feet forward until your arms are fully extended, with your heels being the only part of your body touching the ground (as shown in Figure a).
Movement Sequence
In this hanging position, swing or thrust your hips forward and upward until your hands almost leave the bar (as shown in Figure b). As your hips start to return backward and downward to the starting position, re-grab the bar (as shown in Figure c). Repeat this kicking motion 3-5 times. On the final repetition, use the kip's momentum to lift your body off the bar and leap forward.
▌Note: Do not perform explosiveness training if you have less than 4 months of training experience to avoid injury.
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The above content is from
"High-Intensity Explosive Stretch-Shortening Compound Training (2nd Edition)"
Published by People's Posts and Telecommunications Press