Today I’m going to highlight some specific areas you should focus on in your training to develop explosive power! I’m also going to provide you with exercises and workouts I have implemented with my athletes.
Incorporate Jumps & Plyometrics
Long story short, if you want to become a more explosive athlete you must include jumps and plyometrics in your training. Here’s a few of my favorite plyometrics, and explosive jumps to program for our athletes.
Plyometrics (Elastic Jumps): Lateral Speed Skaters, Split Squat Jumps, Hurdle Hops
Explosive Jumps: Vertical Jumps, Broad Jumps, Box Jumps
Utilizing medicine ball throws in your training is a great way to transfer your general strength qualities into baseball specific power!
Power development is plane specific and medicine ball throws will allow you to train more “baseball specific” power by allowing you to work in planes (frontal, transverse) that are required of you by your sport (baseball).
Complete Medicine Ball Power Development Program:
If you’re someone that’s looking for a complete medicine ball program that you can implement into your workouts this off-season check out our 16-Week Medicine Ball Power Development Program
With our Med Ball Manual, you’ll get 16 weeks of carefully progressed throws, slowly building to high velocity, high power variations that will teach your body how to produce force, and transmit it through the body, as quickly and efficiently as possible. This program is designed to supplement your existing training regiment and take out the guesswork so you can focus on ball-breaking displays of power! Click HERE for more information!
Utilize the Dynamic-Effort Method
When utilized properly the dynamic-effort method can be a great way to develop explosive power. When using this method of training, bar speed and intent is crucial. The weight being used needs to be sub-maximal and the weight needs to be moved as fast as humanly possible.
Here’s how I utilize the dynamic-effort method with my athletes:
Sets: 6-12 or until output drops (when output drops cut the set) – I track this with a VBT device (shown above).
Weight Used: Submaximal 40-70%
Goal of Each Repetition: Move the bar as fast as humanly possible.
Rest: 45-60 seconds after each set
Exercise Selection when Implementing the Dynamic-Effort Method:
Here’s some of my favorite exercises to program for my athletes when utilizing the dynamic-effort method: SSB Back Squat, SSB Box Squat, Barbell Front Squat, Barbell Front Squat to Box, Trap Bar Deadlift, Sumo Deadlift.
We will also add band tension when doing dynamic-effort work with more advanced lifters. I’ve found the bands to be a great way to increase muscle fiber recruitment, firing rate, technique (the band forces you to keep your midsection tight), and intent.
Implement Contrast Training
I’ve had some pretty awesome results implementing contrast training with my athletes over the past few years. Our athletes utilize contrast training a good majority of the offseaon.
Here’s how it works: Start by performing a strength movement and superset or contrast the strength exercise with a plyometric exercise, explosive jump, sprint, or medicine ball throw. An example would be a heavy one rep set of barbell front squat followed by a vertical jump(s). In this case the heavy front squat acts as a form of PAP (Post Activation Potentiation) improving output on the vertical jumps.
Sample Contrast Training Pairing:
A1. Barbell Front Squat 4 sets x 1 rep at 90%+
A2. Vertical Jump 4 sets x 3 jumps
Rest 3-5 min following each set