Building Explosive Power

A key component to building explosive power is teaching all your muscle groups to work synergistically, cooperating and firing at the proper time to ensure maximum transfer of energy to it’s final destination, whether that be a punch, a kick, a successful vault or jump.

Here is an excellent exercise you may want to incorporate into your training regime.

Drop Squat with Jump

You will want to practice the drop squat portion of the exercise with a light 35 or 45 lbs bar, (or lighter depending on your strength), until you get the feel for it before adding the jump.

Begin by placing the bar in front of you on the floor. Take a wide stance, (6 inches wider than shoulder width), and squat down sitting on your heels keeping your back as straight as possible and head up. Grasp the bar using a wide grip, (outside the legs). Now as you stand up clean the bar to the shoulders just under your chin. Be sure to drive from your heels up through your hips keeping your back as straight as possible and head up. From this position do not press the bar overhead but maintain it at your standing shoulder level as you drop your body down to a squat position sitting on your heels, back straight, head up and bar now overhead. It is extremely important you do not press the bar overhead, rather drop your body down. From this position you will stand back up keeping the bar overhead. Once standing lower the bar back to the floor and repeat.

Once you have mastered the technique and feel comfortable with it place a box, (6” to 8” high x 40” long x 24” deep), just in front of the bar. Now perform the same technique however this time explode out of the bottom position jumping onto the box. Remember to drive from your heels up through the hips maintaining a straight back with head up all the while keeping the bar overhead. Step off the box and repeat. Start with just five or six repetitions. You may add weight to the bar or use a higher box as you get stronger. Three or four sets with a 1 ½ to 2 minutes rest in between will be adequate.

Be aware that any physical activity brings with it the risk of injury. If in doubt find a competent trainer well versed in this technique to assist you. Perform at your own risk.

For more training tips, email premierblueprints@gmail.com.