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.

Compound It!

By far the most effective way to train for any desired physical result, including increased bone density, is to incorporate compound multi-joint progressive resistance exercises. If you are after rapid, SUSTAINABLE weight loss, weight gain, speed and power or just raw strength, this is the way to go. Although a properly designed nutritional plan is responsible for 80% of your results you still need to exercise properly to realize that last 20% of your goal. Now 20% may not sound like much but make no mistake, without it your results could be disastrous.

So what is a compound exercise? It is an exercise which involves more than one muscle group and utilizes a range of motion through several joints. A great example would be the squat, which works practically every muscle group and moves through nearly every joint we have.

Why does this work so well? In regard to weight loss, utilizing multi joint compound exercises demands a lot of ENERGY when the program is designed and performed properly. That translates to burning up lots of calories in a short period of time. As a matter of fact studies have shown 30 to 40 minutes of progressive compound resistance training burns up calories equal to a 5K race. However it doesn’t stop there. Where as your metabolism will return to normal in a couple of hours after a 5K run this is not the case after 40 minutes of compound resistance training. Your metabolism may stay elevated for as many as 19 hours post training. Yes, even while resting. I realize that the preferred fuel while training is carbohydrate but with a properly designed nutritional program the carbohydrate that is available for energy will be used up while training leaving a good 19 hours of FAT BURNING.

Proper progressive compound resistance training places new stress loads on your body. This effect stimulates the endocrine system to produce more HGH, makes available more usable testosterone and increases IGF1. This translates into new muscle and a recipe for fat burning 24 hours per day. Keep in mind ladies; you don’t have enough testosterone to get bulky huge muscles so no fear. What you will experience is a beautifully toned and shaped physique. I will stress here once again the increase in bone mass which becomes ever so important as we grow older.

There are many advantages to incorporating progressive compound resistance training and perhaps I will discuss more, such as speed reaction time in sport, in another post. If you are not familiar with progressive compound resistance training be sure to seek out a professional trainer who is well versed in compound exercise programs and discuss your requirements with them. They will be able to advise you on how to set up an effective program ensuring your safety and results.

I will be happy to answer any questions you might have. Just leave a comment or email me - premierblueprints@gmail.com

So what constitutes a well-developed core? (Part Two)

You may feel that because you can perform 200 crunches, 150 pikes or 100 leg lifts with a medicine ball between your feet you have a well-developed core. Not so. What you have is a core with great muscular endurance but that is only one component of a well-developed synergistic core.

Proper core training includes muscular strength, muscular endurance, energy transfer and motor control. Without these four components your core is not balanced and is performing sub maximal. You are losing strength in all your daily activities as well as any sport you may participate in.

Proper core development is paramount to maximizing your potential and efficiency of motion, not just for sports but for all your daily activities. Proper core training requires that you train your core not just in a unidirectional manner but also in a multidirectional fashion such as it is used in every day living. The entire core must be trained each session, not just certain muscle groups. Synergism is all-important in core training to eliminate imbalances between the many muscle groups increasing coordination while decreasing reaction time.

So when and how should you train your core?

When depends on your level of fitness. Beginners, less than three months training, should train their core no more than once or twice per week. More advanced trainers, with up to two years of training; three to four times per week is sufficient. For the elite athlete the core may be trained every second day varying the intensity with each session.

For most of us the core should be worked using smooth continuous motions. Any speed or ballistic drills are reserved for the elite athlete only.

It is important to seek out a PROFESSIONAL TRAINER to design a core conditioning program geared to YOUR specific needs and level of fitness. Proper body alignment and execution of technique is important for your safety and continual progress. Core training on a few machines at the gym or performing some crunches and back extensions at home is NOT sufficient and may be doing more harm than good. When following a proper core program you will notice results immediately.

So how long does all this take if you have to train your entire core each time? The answer may surprise you. Your entire core can be trained effectively in TEN MINUTES. That’s right, there are no excuses. A better quality of life can be had for as little as ten minutes a day a couple of times per week. Make the decision to start today. You are worth it!!

For tips on core development or effective programs drop me a line. I’ll be happy to discuss your concerns. Email me at premierblueprints@gmail.com

Why develop a strong core? (Part One)

Your core is responsible for all movement, stabilization and transfer of energy in your body. The many muscle groups that make up your core are responsible for everything from good posture to bladder control, improved balance, and yes, even improved performance in the bedroom.

Did you know a major cause of low back pain is an imbalance of core strength and flexibility? A strong core is essential for maximum efficiency of power and movement.

If you are an athlete kicking a ball, throwing a punch, or running a marathon a weak core will detract from your performance. Maybe you are just active with every day activities such as picking up the baby or raking the lawn. Either way a strong well-balanced core will ensure ease of movement, increasing confidence and quality of life.

The significant benefits of proper core training increase the proficiency in any activity because the area around your trunk and pelvis is where your center of gravity is located. A strong core gives you:

• Better posture
• More control
• Improved, more powerful performance
  Injury prevention
• Increased protection and "bracing" for your back
  A more stable center of gravity
• A more stable platform for sports movements

When you have good core stability, the muscles in your pelvis, lower back, hips and abdomen work harmoniously providing important support to your spine, maximizing power transition for just about any activity.

Next I will discuss how to identify a well-developed core and its importance.

For tips on core development or effective programs drop me a line. I’ll be happy to discuss your concerns.

Email premierblueprints@gmail.com