The development of explosive power: concept, application, exercises Bashny.Net

The development of explosive strength has always been an important aspect of training fighters from all of martial arts attack. Boxing and kickboxing are characterized by the complex manifestation of such qualities, where almost all actions are based on power and speed. The power and speed characteristics of a fighter are formed due to the development of dynamic forces, which gives in practice the explosive force and "fast" force. Training explosive power and fast power will be considered in our publication.





Quick power. Concept, application, exercise.Quick power allows the muscles to perform the movement quickly.

Necessary to conduct a series of bumps, overcoming the inertia of the body with the sudden movement.

Training quick strength using weights for the hands of 200-500g, foot — 200-1000g. Weights put on hands and (or) legs and performed a simulation of the movement ("shadow"). Especially need to pay attention and train sharp, sudden movement.

To increase the speed of movements of the body need to perform exercises with a weight of 10-20 kg:

• Quick tilts with weights on the shoulders (up — down, right — left)
• Turns the body left and right with the extra weight on the shoulders (e.g., light bar)

In order to improve the overall speed of the movements you need to use a weight of 20-40 lbs. It can be a barbell or a sandbag.

The explosive force. Concept, application, training.

Explosive power is the ability of a muscle to develop maximum tension in minimum time. Development of explosive force necessary for the knockout blow.

Training explosive strength is characterized by a dynamic work emerging from the regime. Here are the important exercises to perform at maximum speed and the beginning of a run should be very quick. Operating weight used of two types:

• 70-90% of maximum to increase strength
• 3050% of the maximum — to increase the speed.

The number of reps is 6-12.

Exercises for explosive power:

• The bench press
• Pushups with cotton
• Shot put or heavy ball with observance of the technology impact
• "Shadow Boxing" with weights
• "Shadow Boxing" without weights
• Blows to the legs with weights

Exercises and recommendations that have been described here will be useful not only for the fans of Boxing and kickboxing, but also for all those wishing to increase strength and speed of his punches. published

P. S. And remember, only by changing their consumption — together we change the world! ©

Source: www.sport-world.com.ua/razvitie-vzryivnoy-silyi/