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how many reps for explosive power

Power is the ability to recruit many motor units into a rapid movement. To build the explosive strength necessary for competition, athletes frequently use Phase 4, the power phase. This will teach your muscles to be strong, powerful and fast without becoming too big, bulky and slow – the hallmarks of a finely tuned sportsman. Methods will differ, but many coaches follow the guideline that when rep speed (or distance, or whatever it is you're measuring) slows down, then you're done with the set. Hamstring Curl. Squat. Research on power development suggest some combination of lower rep sets to develop maximal strength (5-6 working sets of 1-3 reps), and speed work (4-5 sets of 4-6 reps) to develop explosiveness, both with long rest intervals, is the most effect way to build power. On the other side, an athlete can be powerful, but lack explosive strength. The explosive workout routine incorporates strength and speed to enhance the power output. Also recognize that some have found differences in the ideal percentage of 1RM to work with depending on the exercise. If the goal is strength and hypertrophy you can move up to 3-6 reps. Speed reps allow you to train with heavier weights, which will help increase your strength. The focus of this program is to create relative power, or the most efficient and explosive pound-for-pound players possible. When your force your body to produce a very explosive movement with a heavy weight in a short period of time, your muscle fibers are forced to fire much more rapidly. That's because plyometrics must be performed quickly with maximum power and speed. 1. Power output is affected by the speed of movement. Strength phase. 2. Start with 5 sets of 6-10 reps depending on your strength and explosive capacity. To do so efficiently, one must train both maximal strength and speed strength in a manner which allows for optimal rest, recovery, and adaptation processes to occur. Here are a few different scenarios: With three to five sets of 12 or more reps with two to three minutes of recovery at around 60 to 80 percent of your one-rep max, you create type 1 muscle fiber . By improving this quality, you as an athlete can perform skills, exercises, and movements with the max amount of force in the shortest amount of time as demonstrated in this equation: By performing movements faster you can increase power, but explosive strength may not necessarily be affected by movement speed. Explosive strength and power is developed through teaching the body to produce maximal force in minimal time. How is Explosive Strength and Power Developed? You achieve this by performing 3 to 6 sets of 3 to 8 powerful and clean reps. I'm not looking to max strength, I'm not going to lift and hold the other guy up during the fight, I want my punches to "feel like he tryed kissing the Many athletes are explosive, but at the same time lack power. Sets: 3-5 Reps: 5-6. 5. Broad Jumps. 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