Next
time you’re at the gym looking to increase explosive power
try training with Complex Training program.
There’s
great research supporting the positive performance benefits of
integrating complex training into your routine. The basic idea behind
it is following a complex strength movement with a complex power
movement incorporating basically the same movement pattern in a
superset format. (Ex: flat, barbell bench press superset with
explosive medicine ball chest passes) The concept is that the
strength movement, which testing shows should be a high load, close
to ones 1 rep max, awakens or heightens the central nervous system,
allowing it to fire on all cylinders.
Following
this with an explosive, plyometric movement will increase force
production due to an increase in neural drive to the innervating
muscle groups and increased neuromuscular communication (greater
portion of the muscle is working and in proper order)
Check
out Strength and Conditioning Coach Joey Greany’s page on Train for
Explosive Power.
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