Explosive Power

Explosive Power

Explosive Power

Explosive power is the ability of our neuromuscular system to express high gradients of force in the shortest possible time. Explosive strength allows you to develop power and the ability to respond more quickly to an action.

Explosive power exercises are often used by athletes who need to generate a quick blast with maximal effort. In which sport can we find explosive power? Here are some examples:

  • Martial arts
  • Soccer
  • Boxing
  • Basket
  • Volleyball
  • Cycling


Explosive power exercises

Training for explosiveness achieves its purpose if it allows you to improve the ability to express maximum strength in the shortest possible time. Explosive power is therefore a fundamental quality for every athlete and to improve it, it will be necessary to work on the speed of expression of the force.

Exercises that promote the development of Explosive power include:

  • plyometric exercises
  • squats
  • Jumps
  • Overhead Walking Lunges
  • Sprint
  • Sprint uphill
  • Agility exercises


 How can you train explosive power?

One way is training with loads and short series.

A training system with loads and short series is based on the improvement of nerve factors or the recruitment and synchronization of multiple muscle fibers during the contraction. The workout is based on a number of repetitions equal to 1-6 per series with loads at 30 - 70% of the maximum load (1 RM) with recovery time of 2-5 minutes between one set and another. The execution must be done taking care of the explosiveness during the exercise.

Mistakes to avoid:

1) We must avoid being too tired when we do the specific repetition. For this reason, doing so many repetitions all together is useless

2) Do a lot of reps without enough rest between sets: the main goal for those who train explosive power is not to burn as many calories as possible, as could be a HIIT or circuit training, but to try to perform a precise movement as quickly as possible.

Here is an example of explosive power training:




Power clean


3 - 6




Clean and jerk



*30-70% of  1 RM; Rest: 2-5 minutes between one set and another