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  • Posted On: 11-03-16, 1:27 pm (EDT) #1

    Developing Explosive Power

    November 3, 2016, 1:27 pm

    How do I train to develop Explosive Power?  

     

    My exercise history:  I used to mainly do endurance sports - long distance running, bicycling, canoeing, cross-country skiing.  

    My recent weight training: I've been lifting weights steady for 18 months, doing a split mass routine, doing 3 sets per exercise with reps of 12-10-8.  

    My current goal:  I recently started studying HEMA = Historical European Martial Arts:  mainly the European long sword. For sword sparring one needs explosive power.   A HEMA website recommended a basic 5 x 5 program to develop this explosiveness. So I'v begun experimenting with this program, and have added additional exercises to it, like curls, lat pull downs, etc.   Essentially trying to reprogram my body for this sport.  

    My stats: I'm a 58 year old man,  5'6", 160 lbs, approximate BMI is 18% .

     

    My question is:  is a 5 x 5 program really the best approach to develop the explosive  power that I'm looking for? Or are there better approaches? 

     

    Thanks in advance for your insight and advice!  

  • Posted On: 11-04-16, 2:51 am (EDT) #2

    Developing Explosive Power

    November 4, 2016, 2:51 am
    Posted by: Azothius

    How do I train to develop Explosive Power?  

     

    My exercise history:  I used to mainly do endurance sports - long distance running, bicycling, canoeing, cross-country skiing.  

    My recent weight training: I've been lifting weights steady for 18 months, doing a split mass routine, doing 3 sets per exercise with reps of 12-10-8.  

    My current goal:  I recently started studying HEMA = Historical European Martial Arts:  mainly the European long sword. For sword sparring one needs explosive power.   A HEMA website recommended a basic 5 x 5 program to develop this explosiveness. So I'v begun experimenting with this program, and have added additional exercises to it, like curls, lat pull downs, etc.   Essentially trying to reprogram my body for this sport.  

    My stats: I'm a 58 year old man,  5'6", 160 lbs, approximate BMI is 18% .

     

    My question is:  is a 5 x 5 program really the best approach to develop the explosive  power that I'm looking for? Or are there better approaches? 

     

    Thanks in advance for your insight and advice!  

    Explosiveness doesn't necessarily come from from that style of training, but yes it can help. Explosiveness is about the speed with which you move the weight. So you want to lift heavy, control your negatives, and then do the concentric portion of your exercises quickly. You could also do work with sets of 3 reps to ensure you're lifting heavy. So try the 5x5, just make sure you are doing that concentric as quick as possible, and focus it around your compound movements.

    Hope this helps! I also responded on your profile page :)

  • Posted On: 11-04-16, 9:36 am (EDT) #3

    Developing Explosive Power

    November 4, 2016, 9:36 am

    Hey Scott,

     

    Thanks for the advice! I'll be sure to focus on this.

     

    Have watched many of your videos. Always very intelligent and helpful info!

     

     

     

     

     

  • Posted On: 11-07-16, 5:43 pm (EST) #4

    Developing Explosive Power

    November 7, 2016, 5:43 pm
    Posted by: Azothius

    Hey Scott,

     

    Thanks for the advice! I'll be sure to focus on this.

     

    Have watched many of your videos. Always very intelligent and helpful info!

     

     

     

     

     

    Happy to help!! Your power levels are going to be OVER 9000 soon!!! :-D

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