Benefits of explosive power in Powerlifting

How Explosive Power Can Boost Your Powerlifting Performance

Powerlifting is a sport that tests your maximal strength in three lifts: the squat, the bench press, and the deadlift. To succeed in powerlifting, you need to train hard, eat well, and follow a smart program that allows you to progress over time. But there is another factor that can make a big difference in your powerlifting performance: explosive power.

Explosive power is the ability to generate a high amount of force in a short time. It is measured by the rate of force development (RFD), which is the slope of the force-time curve. The higher the RFD, the faster you can accelerate a given load. Explosive power is important for powerlifting because it can help you overcome the sticking points of the lifts, where the resistance is greatest and the movement slows down.

For example, in the squat, the sticking point is usually around the parallel position, where the knee and hip angles are the smallest. If you have a high RFD, you can blast through this point and complete the lift more easily. Similarly, in the bench press, the sticking point is usually a few inches off the chest, where the triceps have to take over from the chest and shoulders. A high RFD can help you push the bar past this point and lock it out. And in the deadlift, the sticking point is usually around the knee level, where the hamstrings and glutes have to work hard to extend the hips. A high RFD can help you pull the bar past this point and finish the lift.

So how can you increase your explosive power for powerlifting? There are several methods that you can use, such as:

- Olympic lifts and variations: The Olympic lifts, such as the snatch and the clean and jerk, are the ultimate expressions of explosive power. They involve lifting a heavy weight from the floor to overhead in one or two movements, using a combination of strength, speed, and coordination. The Olympic lifts can improve your RFD, power output, and neural activation, which can transfer to your powerlifting lifts. You can also use variations of the Olympic lifts, such as the hang snatch, the power clean, and the push press, to focus on specific phases of the lifts and reduce the technical complexity.

- Ballistic exercises: Ballistic exercises are movements that involve throwing or launching an object, such as a medicine ball, a kettlebell, or a barbell. These exercises can improve your RFD, power output, and muscle activation, especially in the upper body. Some examples of ballistic exercises are the medicine ball chest pass, the kettlebell swing, and the bench press throw.

- Plyometric exercises: Plyometric exercises are movements that involve jumping or hopping, using the stretch-shortening cycle of the muscles. These exercises can improve your RFD, power output, and muscle-tendon stiffness, especially in the lower body. Some examples of plyometric exercises are the box jump, the depth jump, and the broad jump.

- Speed work: Speed work is a method of training that involves lifting a submaximal load (usually 50-70% of your 1RM) with maximal speed and intent. The goal is to move the weight as fast as possible, while maintaining good form and technique. Speed work can improve your RFD, power output, and motor unit recruitment, which can enhance your powerlifting performance. You can use speed work for any of the powerlifting lifts, or their variations, such as the pause squat, the close-grip bench press, and the deficit deadlift.

To incorporate these methods into your powerlifting program, you can use them as a warm-up, as an accessory, or as a separate session. For example, you can do some Olympic lifts or ballistic exercises before your main lifts, to prime your nervous system and muscles for the heavy work. Or you can do some plyometric exercises or speed work after your main lifts, to improve your explosive power and contrast with the slow and heavy work. Or you can do a separate session dedicated to explosive power, where you focus on one or more of these methods, and avoid any fatigue or interference with your main lifts.

The benefits of explosive power for powerlifting are clear: it can help you break through your sticking points, lift more weight, and improve your performance. By using the methods described above, you can increase your explosive power and take your powerlifting to the next level. 💪