Top Fitness Bio-hacks by M. Usman

Author:M. Usman
Language: eng
Format: epub
Tags: fitness, exercise, health, healthy living, biohacks, top fitness biohacks
Publisher: Mendon Cottage Books

Chapter # 4: Increased Explosive Power

Explosive power exercises are performed with the goal of creating more force in less amount of time. Every athlete strives to achieve this goal which is by training in an explosive manner: lifting heavy weights in shorter time intervals:

Explosive Power Drills:

These exercises shouldn’t be performed in an individual manner, but must be a part of a training routine.

i. Plate jump – This exercise features the weights in a forceful forward swing. The forward swing has a resulting forward pull on the body which forces the body to equalize the speed of the weights to prevent a fall in the forward direction. On each rep, a person should try to jump as fast and hard as possible and should reset his/her stance after each jump. The possible variations that can be brought in this exercise include height, distance, and weight.

To perform this exercise, get hold of a 10 pound plate in each hand and stand straight. While keeping the body in a downward position, swing the plate in a backwards direction. Next, as you jump, swing the plate upward and forward simultaneously and let the weights carry you as you do so. Perform 3 sets of 8 reps of this exercise.

ii. Frog squat jump – The principle behind this exercise is switching to full force in a fast and concentric manner. The resulting contractions cause an increase in force in a lesser amount of time.

To perform this exercise, hold the end of a dumbbell using both hands and stand straight. Keep the free end of the dumbbell in a downwards direction and relax your arms. Keeping this pose, jump forward and while jumping, keep your arms straight; perform 3 sets of 8 reps each.

iii. Kettle Bell Quick Step – This exercise is the first step for individuals training to be fighters. It improves their punching and kicking power.

In order to perform this exercise, initiate a normal swing before taking a big step in the forward direction using one leg. Drive in the forward direction with the other leg whole the bell ascends and as soon as the kettle bell reaches the chest level, move the leg in a forward direction.

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