High Velocity (Explosive) Training

[Ian Smith]

For those of you who do not understand this concept, let me explain.

We'll take a push-up to use an example, but this can be done with basically any other workout. To train explosively, one would do a pushup like so. On your way down, move slowly but smoothly down towards the ground, when you are going back up, literally EXPLODE back to the starting position. This is explosive training, it can be applied to any other workout routine: squats, curls, bench, etc.

This type of training produces greater increases in both strength and power than traditional training. The difference is quite a big one at that, if you'd like to see the science behind it, Google (Medicine Science Sports Exercise, 39: 1291-1301, 2007). In addition, it burns 12% more calories than traditional weightlifting. You'll want to do this with moderate intensity weight, so it will increase metabolic rates to their maximum (without hurting yourself obviously) and therefore it promotes weight loss as well. Burning more calories during any workout is something we should strive for. It's like a mini-cardio session during a high-intensity strength training exercise (sound good? cause it is!). "Explosive training turns on the nervous system which increases power and the capacity to accelerate weight."

[Bob]

awesome post meth. Also, when doing anything where you're pulling like curls, butterfly's, etc etc... you always want to squeeze at the end of the pull. That extra squeeze of the muscles will also help increase strength and muscle mass because it gets you the full range of motion

[Johnny Providence]

numen is right, what the squeeze does is it pumps more blood into the muscle at the end of the lift. at the end of my workout i do a burn out set where i put a light weight on and go until failure. you should be able to get 12-15 reps

[Yosv]

The reason I don't do weight is because they train your muscles for deceleration. Eg: in a bench press you slow down and stop at the end of the movement, while with a push-up you can speed up and do a jump.

[Zthirtytwo]

Great post, I've tried this method of working otu and I certainly feel like i got a much more effective work out.