Increase Explosiveness in MINUTES!!
Speed kills. Simple as that. You’ve heard it hundreds of time and you’ve no doubt seen it in person on the field or court. Today, I want to share a tip with you that will help you RECRUIT MORE FAST TWITCH MUSCLE FIBERS INSTANTLY. The more you recruit these fast twitch muscle fibers, the more force you can produce. More force equals more power which translates to MORE SPEED!
If you’re serious about your sport, then I’m sure you train hard. Well, I am going to help you train SMARTER. Using this simple exercise sequence I will show you how to wake up your nervous system and recruit those fast twitch fibers today!
Here’s what you do:
For a given movement pattern, you will perform 3 exercises in THIS ORDER.
- Stability 3-4 sets of 15-45 seconds
- Max Tension (can be speed or isometric holds) 3-4 sets of 3-5 reps OR 15-45 seconds
- Max Strength (80-90% 1RM) for 4-5 sets of 3 reps
The instability of the first movement will increase proprioception and get your nervous system firing at high levels. You will then proceed to move a “lighter” load (50-60% 1RM) at MAX SPEED or hold an isometric contraction at MAX TENSION for another 15-45 seconds. The movement you choose will dictate whether you use the dynamic or static contraction type for part 2. Finally you move on to a traditional strength movement for 4-5 sets of 3 reps using a relatively heavy load (80-90% 1RM). You will feel electric! It is a great feeling and you will like you are invincible! It is important not to overdo it though, as we want to see the effects carry-over into your sport performance. Resist the urge to perform endless sets. Stop when you feel GREAT! Go home, rest, recover and then come back FASTER and MORE EXPLOSIVE!!
Here is an example, using the deadlift movement pattern that will help increase explosiveness in the posterior chain. (It will make you jump higher!)
- 1-leg Deadlift on a BOSU ball (no added weight) 3 x 6 reps/leg
- Hang Clean (55% 1RM) 4 x 3 reps (lift AS FAST AS POSSIBLE)
- Deadlift (80% 1RM) 4 x 3 reps
Give this a try and let me know how you like it! As always, contact me at firstname.lastname@example.org with any questions or comments you might have.