The most common question I get asked from readers is “How do I develop explosive hip power?”
The answer is simple: it’s all about training. You need to train your body to produce force at high speeds, then use that force to overcome resistance when needed. That means you have to work hard every day with good technique so you can generate maximum speed and power.
I’ve been coaching athletes since the early 1980s, and I’m still amazed at what they’re able to accomplish. They may not be world class sprinters or Olympic medalists, but they’re always moving faster than their opponents. Some are even doing things that would make Roger Bannister blush! Training is the key to improving performance.
And there’s no better way to improve performance than through proper training.
Training is a great way to increase your speed and power. But if you don’t have the right equipment, training alone won’t help you achieve your goals. Fortunately, there are some very effective ways to enhance both speed and power without spending too much money.
Improve Your Training with the Right Power Tools
When you think of power tools, you probably don’t think of exercise equipment. But moving heavy weight quickly against resistance develops a lot of power. It also puts a great deal of stress on the body, which is why you have to be very careful how you use them.
To get the maximum benefits from these tools, you must follow a few safety rules to avoid injury. You’ll also need to build a few strength-training exercises into your program.
Many power tools are available for you to use in your training. However, not all tools are suitable for all athletes. Obviously, not every tool is doable for many of the little people out there but there are enough tools that everyone can find one they like.
Barbells are probably the most common power tool in the world and for good reason. They’re simple, effective, and versatile. They can be loaded with weight plates, pinned bars, boxes, or anything else you’d like to get creative with. For most people, a barbell will be the first power tool they’ll use when they start training at a gym.
The Deadlift is the king of all exercises. It’s also one of the most effective ways to train power. This is one tool that everyone should have in their training arsenal. If you’re going to use one power tool for the rest of your life, this would be it.
The only problem with barbells and deadlifts is they can put a lot of stress on your lower back. When you start lifting heavy weight it’s easy to get sloppy and hurt yourself if you don’t know what you’re doing.
For that reason, it would be a good idea to get trained on proper lifting technique by a professional or learn from someone who knows what they’re doing. Just make sure they know what they’re talking about or you could get hurt.
The trap bar is a hexagon shaped bar with rounded edges. The center of the bar is hollow so you can stand in the middle and hold it with your hands outside of your legs.
Sources & references used in this article:
Developing explosive muscular power: Implications for a mixed methods training strategy by RU Newton, WJ Kraemer – Strength & Conditioning Journal, 1994 – hydra-gym.com
The weightlifting pull in power development by D Hydock – Strength & Conditioning Journal, 2001 – elitetrack.com
Improving repeated sprint ability in young elite soccer players: repeated shuttle sprints vs. explosive strength training by M Buchheit, A Mendez-Villanueva… – The Journal of …, 2010 – cdn.journals.lww.com
Short-term effects on lower-body functional power development: weightlifting vs. vertical jump training programs by V Tricoli, L Lamas, R Carnevale… – The Journal of Strength …, 2005 – researchgate.net