Speed Development Using Reactive Strength and Explosive Strength
>> July 06, 2017
No matter how strong you're, if you can't apply it to your sports, that does not count. The most important is whether it can help you to become a better athlete.
We have consistently observed a wide majority of sprinters that considered maximal strength as a way to go, use it to develop the fundamental to sprint faster. This is certainly true since higher force production is important in any high-speed and power events. Given that there are basically two general ways to improve your force production (increase mass lifted, and increase the ability to move it), strength development is a must.
- Reactive strength - exercises which specifically involve brief contact with the ground such as bounding, ankle hops, and jump over hurdles.
- Explosive strength - exercise that implemented with vigorous actions such as during jump exercises. For example, box jump. The rapid extension of joints such as the knees and hips during box jump is the element of explosiveness. Power clean, snatch, and medicine ball slams are among others.
- High power output during the contact phase
- Spend less time on the ground
- Better use of strength shortening cycle
- Clean Pulls
- KB swing
- Snatch
- Box jump
- Step Ups
- Lunge jump
- Power clean
- Power push-ups
- Bulgarian squat
- Ravers
- Bench pulls
- SM calf raise
- Back squat
- Bench press
- Deadlift
- Weighted pull-up
- Max strength = 5 sessions
- Strength-speed = 3 sessions
- Speed-strength = 4 sessions