A lot of athletes performing in various sports pays great attention to training. It is not surprising that endurance, explosive strength, speed, elasticity are incredibly important for the future or current boxer, athlete, skier, etc. Such training should occupy the lion's share of the athlete’s free time, and he must also make certain efforts to perform the exercises.
Training
Most sports sections try to devote at least 5 days a week to training. It would be nice if the student himself took the time to perform various kinds of simple exercises to maintain and develop the form. Of course, such exercises as the development of explosive strength are not simple, and therefore require close attention from the trainer, a lot depends on the sport, and on what is more important - the muscles of the legs or arms.
It is necessary to systematize all the loads, combine work, hard training with simpler, unloading. For example, if on Tuesday you had a heavy load on the leg muscles, then on Wednesday it would be better to put more emphasis on other parts of the body, and only lower the extremities well to stretch. This will allow you to avoid unpleasant consequences that may occur.
Speed power
Training explosive power (or speed, as it is called) is of great importance for all athletes, especially those involved in boxing and other martial sports, athletics, skiing. Speed force allows you to use the maximum potential of your muscles in the shortest amount of time. For example, this can be measured in the strength and speed of a hand strike or in the ability to quickly accelerate at distances of up to 300 m. The explosive force used at maximum is also called ballistic, because the athlete's movements resemble a projectile fired from a firearm.
What is she like
This characteristic of the muscles should be one of the first places for the athlete. A boxer who gets along well with her, for example, will have far more knockout victories than one with less developed explosive power. Stamina must also be developed, because otherwise your muscles will get tired very quickly after such high loads and work. Next, we consider the main types of training.
Hand power
Explosive exercises vary depending on the muscle categories you need to develop. If you need hand strength, then the set of classes will be aimed at training this particular group. Any activity must be started with a warm-up, this will allow you to avoid possible damage to ligaments and muscles, injuries that occur if the body is not prepared for stress.
Ideally, if you give it from 4 to 10 minutes, especially working on those parts of the body that you train. If you have the opportunity to attend the gym, then focus on exercises with a barbell, namely - bench press. Do not increase the load immediately, it is better to take the weight that you are able to lift 5 times, and then increase this figure by 1. After you can make the press of such a bar 10 times, you can increase the load and start again with 5 lifts. The most useful exercise is the bench press, as well as lifting the bar from the floor (or the so-called deadlift). It is necessary to do 3-5 approaches with a break from 30-60 seconds.
Exercises without a barbell
The explosive power of the hands can also be trained with a dumbbell. Good weight to start with is 5 kg. Spread the legs shoulder-width apart, take the dumbbell in one arm, bend it at the elbow and extend the forearm along the torso in the direction in the head. Thus, the shell will be on your shoulder.
Then, slightly bending the legs at the knees, push the dumbbell up, while unbending the legs. It is necessary to repeat this 5 to 10 times, followed by a 30-second break and again the repetition. You must complete up to 5 approaches if you are practicing for the first time - at least twice.
Explosive force is also amenable to training using a conventional floor press. There are 2 main exercises - the “grasshopper” and the bench press with claps. To complete the first, you need to focus on the hands not in the shoulder area, but parallel to the pelvis, clenching your palms into fists. Quickly perform such a bench press 5 times, then take a break of 15 seconds and 2 more such approaches. Increase the load by 1 push-ups for each approach. The cotton press does not need much explanation.
Leg exercises
Feet training is a little harder in terms of speed, but faster will be able to increase stamina. One of the best exercises is a squat with a further jump of 10-15 cm. The explosive strength of the legs when doing this exercise every day 10-15 times with 2 approaches will increase significantly.
Plyometrics is also a fairly popular way. Find a small elevation, it can be a sturdy chair, sofa, step or special sports tools. Stand in front of them, and then begin to jump onto an obstacle and immediately jump back. Repetition is the best we can do, and therefore it is necessary to do it from 20 to 30 times, while not really overstating the speed, because you can lose balance. Do not increase the quantitative load in one exercise, it is better to increase the number of approaches every 1-2 weeks. Do not forget about the benefits of stairs, running up the stairs perfectly trains the explosive strength of the legs, try to run at maximum speed, but without missing the steps.