Explosive Exercises For Size, Strength And Power

Frequency of specific practice is the cornerstone of motor skill acquisition and mastery.

So...

1. Individuals who are more explosive are more efficient at optimally recruiting and using the fast-twitch fibers

2. The more efficient you are at recruiting and stimulating the fast-twitch fibers the more growth and strength you can stimulate.

3. Motor unit recruitment and coordination is a motor skill.

4. Frequency of specific practice is how you improve a motor skill.

5. To become better at recruiting the money muscle fibers you must practice recruiting them, and this requires utilizing techniques that emphasize those fibers.
MORE AFTER THE JUMP...

So how do you train explosiveness? There are several options. Here is a progression scale ranging from the ''entry level'' to the ''highest level'' explosive work.

Level 1 - Basic bilateral jumps (vertical jumping, broad jumping, jumping onto a box), throws (medicine ball throws from various positions) and sprints.

Level 2 - Unilateral jumps, hops and bounding

Level 3 - Weight lifting exercises trying to accelerate the weight as much as possible

Level 4 - Shock training or ''real'' plyometrics (depth jumps, depth push ups)

Level 5 - Ballistic exercises with a significant load (15-30% of the related lift); jumps squats, jumps lunges, bench throws, etc. Could even be medicine ball throws if the ball is heavy enough.

Level 6 - Variations of the Olympic lifts; weight lifting exercises for maximum acceleration with added band resistance

Any ideas on the corolation of explosiveness and hypertrophy?