Things You'll Need:
- Towel Weightlifting belt Plastic cones
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Step 1
Go through a proper warmup to prevent injury and increase performance during your workout. A proper warmup loosens up your muscles to allow for peak performance, as well as prevents injury. Explosive exercise is a strain on muscles, tendons and ligaments, and they must be prepared. A proper warmup consists of stretching all muscle groups in the body, as well as doing some light aerobic work to get the blood flowing.
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Step 2
Begin with bouncing bench presses. Place a towel on your chest and fold it in half. Bring the barbell down quickly and do a controlled bounce off of your chest. Perform the repetitions quickly, but with control. Perform three sets of 12 to 15 repetitions. To prepare for these, do push-ups in addition to your regular warmup. This exercise will help to greatly improve the explosiveness of your upper body.
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Step 3
Find your training partner and perform medicine-ball tosses. Lie down on a decline bench with the medicine ball in your hands. As you begin to sit up, toss the ball to your partner. Finish the situp; as you begin to lie back down on the bench, have your partner toss the ball back to you so you catch the ball in the middle of the negative portion of the situp. This exercise improves your explosion and the endurance of your core, as well as your arms. Perform three sets of 25 to 30 repetitions.
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Step 4
Perform some high rep squats to build explosiveness into your legs. You can use either a standard barbell or a Smith Machine and position yourself under the bar. The barbell should be placed on the back of the shoulders, and your feet should be shoulder-length apart. Slowly squat until your upper thighs are parallel to the floor, then explode upward to a standing position. High-rep squats will build endurance and explosiveness simultaneously. Perform three sets of 15 to 18 repetitions.
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Step 5
Move to the aerobic rowing machine and get comfortable in the chair. (The following is more of an aerobic exercise with explosive elements.) Use both of your arms and your legs to complete the row. Pull back on the handle of the rowing machine with a quick burst. Build up to 20 minutes of aerobic activity on this machine.
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Step 6
Move outside or to a large indoor space and set up a series of cones in a zigzag formation, about 25 feet apart. You can set up as many cones as you like, but use at least eight if you have the room. Begin at the first cone and sprint to the second cone; then quickly turn and sprint to the next cone. Continue through all eight cones. Rest for about 30 seconds, then go through the cones again. Build up to going through all of the cones 20 times. This will build agility, speed and explosiveness.
