3 Methods to Become More Explosive

by Max Effort Muscle

  

Building more explosive power is the primary goal for every athlete, but where should you start?

Here are 3 methods to help you boost your performance and become MORE EXPLOSIVE 🚀 

 

TRAIN WITH A SLED

➡️ Reverse Sled Drags

Targets the VMO and helps relieve knee pain
Aim for 3-5 minutes continuous

➡️ Check out where to start with Hamstring Training

 

➡️ Heavy Sled Pushes

For a short distances - as quickly as you can
Aim for 5-8 sets for a short, quick burst (10-15 yards) 🔥

 

WHY?

Pairing these two exercises back to back will create a great contract to keep you healthy and more explosive.

 

SPRINT

➡️ Hill Sprints

Sprinting for short distances is a great way to add resistance to your typical sprints

 

➡️ Flying Sprints

Start with a build-up jog and then sprint at 100% for a desired distance.
Ex. - 20 yard build-up, 10 yard sprint 

➡️ Check out Posterior Chain Health w/ FSU's Strength Coach

 

IMPORTANT NOTE

Sprinting can be performed in many fashions, but it’s important to rotate the variations of sprints to maintain health and allow your body to recover 💥

 

TRAIN THE RIGHT WAY

➡️ Nordic Curls

Nordics should be a staple for every training program. Being able to control your bodyweight using your glutes and hamstrings is KEY to building explosiveness.

Start with a variation you can complete and work up to full bodyweight nordics.

 

➡️ Strength Training w/ Squats & Deadlifts

You can perform any variation, but it’s crucial to build a strong base if you want to stay healthy and build explosiveness.

 

➡️ Tackling Weaknesses

Make sure to pick accessory exercises to tackle weaknesses and build additional volume to aid in recovery 💥

 

If you’re sick of being stuck on the ground, implement these training methods to prepare for launch 🚀


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