Spring power

Definition

The rapid force is defined as the ability of the neuromuscular system to achieve the greatest possible force impact within a certain, given time.

Types of application

Depending on the area of application, the high-speed force aims for the greatest possible acceleration:

  • On your own body (sprint etc. )
  • On partial bodies (boxes etc. )
  • On the body of the opponent (wrestling etc. )
  • On devices (javelin throw etc. )

How do you train explosive strength?

The high-speed force is one of the basic characteristics of the various force parameters. The purpose of the high-speed force is to overcome a resistance in the shortest possible time. Explosive strength training is performed at a moderate load (60-75% of 1RM = one repetition performed at the maximum load that can be overcome) and is characterized by a fast execution of the exercise with total control.

Exercises that can be performed explosively are particularly suitable for explosive strength training. Examples are knee bends, bench press and push-ups. The number of repetitions is in the middle of the range for explosive strength training with six to twelve repetitions.

It also makes a difference how long the set breaks should be in order to train the explosive strength. When training explosive strength, it makes sense to extend the breaks between sets a little longer. Short pauses between sets reduce the recovery of the musculature.

This leads to a new formation of muscle cells, which is more similar to muscle building training than to explosive strength training. Longer pauses of at least two minutes between sets are recommended for explosive strength training. In general, pure explosive strength training rarely takes place.

Mostly it is a mixture of explosive strength and maximum strength training, as both forces complement and support each other. Classical exercises for explosive strength training can often be performed without any aids or training equipment. In the ice skating exercise, the athlete starts on the right leg and slightly bends his knees in the backswing movement.

From this position, he pushes himself up in the air as explosively as possible and moves his arms against the legs to take the momentum with him. He pushes himself as high as he can off the ground and lands on his left leg directly in a new starting position for the next explosive jump. Another exercise where both legs are trained at the same time are the box jumps.

You need either a crate or a park bench or a higher step to simulate an obstacle. With a swing of the arm you push yourself off the ground as fast and strongly as possible. For the upper body the jumping supports are a good exercise.

You can raise your hands a little bit to make the exercise a little easier. Advanced athletes can also perform the push-ups on the floor as normal. Both hands are pushed off the floor or the box at the same time to generate a flight phase. If this variant is no longer sufficient at some point, try clapping with both hands during the flight phase.