May 23, 2022

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2 min read

Explosive workouts include exercises which enhance strength, power, and speed in order to improve athletic performance.

You can use different types of movements, tempo, and rep ranges to increase either speed, power, or both in order to get an advantage in your chosen sport, or just an extra boost in your overall athleticism.

This article breaks down everything you need to know about designing and performing explosive workouts as part of your fitness routine.

Explosive workouts combine speed, strength, and power training into functional movement that allows you to generate force quickly, or decelerate quickly. Explosive strength is necessary for improving reaction time.

Often, people assume explosive training is only reserved for highly trained athletes or those looking to improve sports performance. However, explosive training can serve a purpose in everyday life as well.

For example, if you see your child falling from the top of a slide and need to hustle to catch them, you’ll use explosive strength to get there quickly.

In short, yes. Improving explosive strength requires a combination of strength training, speed training, and power training. When you are adept at all three, you can maximize your explosiveness, and you’ll be stronger as a result.

However, training specifically for muscle size — also known as hypertrophy training — requires a different approach than training for strength. If it’s muscle size you’re after, explosive workouts may not have the effect you’re looking for.

Strength training is usually performed by moving your maximum force, but at a slow speed.

Speed training includes exercises completed at a high velocity, like sprints or agility drills, with or without resistance.

Power training involves movements that produce a lot of force at moderate speeds, like plyometrics.

In a 2017 meta-analysis on youth athletes, it was concluded that while power plyometric training was more effective at increasing jump height, strength training was more beneficial in terms of sprint speed. So it’s beneficial to include both power and speed training for maximum explosiveness (1).

Research suggests a periodized approach to your training that targets strength training prior to power training to create a baseline of strength will yield the best results when it comes to explosiveness (1, 2).

This periodization could be done in longer-term phases, or in separate workouts throughout the week.

For improvement in speed, keep your repetitions low and your velocity and intensity as high as possible, provided you can recover between sets.

Research has found that sled sprints are one effective way to increase sprint speed, especially in the acceleration and maximum-velocity phase of the movement. The same study also determined that the overall volume is more important than the load when it comes to this sort of activity (3).

Another 2016 study in soccer players demonstrated the benefits of sled sprints in overall speed over plyometric training (4).

But for athletes specifically, perhaps the most important factor in training for explosiveness is specificity. You need to determine what sort of

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3 min read

From your sports bra to your leggings, what you wear during your workout can impact your performance — including your shoes.

Whether you prefer to walk around the neighborhood or lift weights at the gym, the right sneakers can make all of the difference in how you feel both during and after you exercise. If you’ve been using the same pair of sneakers for all of your workouts, celebrity trainer Bob Harper has a few tips to help you step in the right direction. He stopped by TODAY to share how to find the best shoes for every kind of workout, plus some of his favorite picks for walking, running and more.

From sneakers you can take on the trails to supportive shoes for recovery, Harper has picks for every fitness level.

Best workout shoes for women and men, according to a trainer

All around trainer

Adidas Women’s Edge Lux 4 Running Shoe

Just starting out on your fitness journey? Harper says these shoes are great for anyone who is hitting the treadmill or the stair master. They provide comfort, stability and lateral support. If a 5K feels like a distant goal, this shoe can help kick off your training, Harper said.

For light running

On Women’s Cloud X Training Shoe

On’s Cloud X shoe is a style that Harper recommends for those just starting to run — not those who are clocking in 20 miles each week. The Cloud X checks several of the boxes Harper called out, including heel support and cushioning, as well as space for your toes to spread out and breathe in the front. Plus, it sticks true to its moniker with an “ultra light” feel.

On Men’s Cloud X Training Shoe

The men’s styles come in four different color options that provide the same cushioning and lightweight feel.

For serious runners

Nike Women’s Air Zoom Pegasus 38 Running Shoes

For those serious about running, Harper recommends this sturdy shoe from Nike. It has great shock absorption, is lightweight and provides a good amount of heel support. Though they’re a bit of an investment, Harper says it is worth spending the money on a good pair of shoes now, rather than rehabilitating your knees later. If you’re training for that 5K or 10K goal, this is the shoe you want to start your journey with, Harper added.

Nike Men’s Air Zoom Pegasus 38 Running Shoes

With 10 different color options to choose from in sizes 6-12.5, there are plenty of options for the guys to choose from.

For the trails

Salomon Women’s Sense Ride 4 Sneaker

Running on trails means you need support not only when moving forward, but as you move side to side. These running shoes from Salomon provide good traction and lateral support, according to Harper. They also have a mesh upper that makes them breathable and a bungee lace system that helps prevent them from untying while you’re on the move, the brand shares.

Salomon Men’s Sense Ride 4 Sneaker

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2 min read

[This article was originally published in 2017.]

Maintaining active is essential for staying healthier, and thinking about 27 per cent of Britons aren’t working out at least after a 7 days, in accordance to a 2020 YouGov survey, you may well be inclined to up your activity amounts.

But it’s difficult to know just how significantly exercising you must be accomplishing to arrive at your fitness aims, be that fat reduction or bulking up.

“The variety of exercise session you do in the long run depends on your ability, aims, likes and dislikes, gear out there, what injuries you have, and how a great deal time you have available,” individual trainer Tom Mans stated to The Independent.

Whilst there isn’t a just one-sizing-suits-all technique, there are principles and recommendations that you can observe and use to your coaching to be certain you have a balanced, efficient, safe and fulfilling exercise routine regime.

How many times a week should really you practice?

Except if you’re a exercise fanatic, you in all probability want to commit as small time in the health and fitness center as feasible to accomplish your well being and health goals. But Mans claims coaching only after or twice a week won’t give you much more than a low degree of exercise.

“You should prepare at minimum 3 periods a week if you want to realize your health and physical fitness targets in a realistic total of time, and remain healthy and nutritious,” Mans clarifies.

Education 4 or 5 situations a 7 days is excellent, but most people discover that unachievable owing to time constraints, so Mans suggests it is best to goal for 3: “This exposes your entire body to a big sufficient coaching stimulus through the 7 days, which allows the overall body to adapt, get stronger, leaner and fitter.”

How extended need to your workouts be?

Some people argue that you can get an productive and successful work out in half an hour if you use the time properly, but Mans thinks that if you want to make actual progress, you should be operating out for 45 minutes to an hour.

He suggests expending 10 minutes warming up and mobilising your overall body, 30-40 minutes bodyweight teaching, and 5-10 minutes cooling down and stretching,

That said, fifty percent hour routines can be beneficial for conditioning sessions or interval training.

Can you bodyweight practice two or a few days in a row?

Mans endorses using a day’s rest amongst classes if you routinely lift weights. “You can train two days in a row but surely attempt to stay clear of executing three times in a row unless you are an advanced lifter.”

If you never give your muscle groups time to recover, you are going to overload your joints and tendons which could turn into sore – or even worse, you could give yourself an injuries these as tendonitis.

On the other hand it is Ok to pounds coach on consecutive days if you’re

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2 min read

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Working out is all about efficiency. On some days, even the most disciplined fitness fanatics struggle to find an hour for a workout when life (and all its commitments and time crunches) intervenes. So when we do finally walk through those gym doors or step into a home gym, it’s all about maximizing our time.

Today’s Top Deals

Maybe you’re looking to bulk up and pack on muscle to hit a new personal record on the bench press. Or perhaps weight loss is on your mind, and you want to burn as much fat as possible every time you hit a workout. Regardless of your intentions, the question remains — how can you most efficiently reach your fitness goals? There are no true shortcuts in the fitness world, but the solution to jump-starting your journey is knowing a few expert workout tips. These tricks and tactics offer subtle ways to bring marginal improvements to your training regimen. The right workout tips can expedite your progress from single-leg exercises and alternate grips to jumping rope between sets.

To learn more about maximizing workouts, we chatted with Sam Moses — a Colorado-based Certified Personal Trainer and strength coach — to learn more about maximizing our time in the gym. For his clients, Moses recommends first identifying your goals and having a plan for tackling them. He suggests researching online to select a workout structure tailored to your specific needs.

“Efficiency starts with having a plan and then executing on that plan, not just going to the gym and doing whatever you think works,” he said.

If you’re wondering how to hack your workout, we’ve assembled some of our favorite expert workout tips, categorized them by fitness goal, and listed some of the best products to help facilitate each tip best.

1. How to Gain Muscle Fast

Expert Workout Tip # 1 — Supersets

If your primary goal is muscle growth, it’s time to rethink your traditional workout construction. Conventional wisdom says approach an exercise with three sets of ten reps, perhaps with a warm-up set tacked on the front end. That’s an excellent, foundational basis for a muscle-building workout, but you can expedite the muscle growth process by shifting how you perform exercises.

The first workout tip is called a superset. While you would traditionally perform one set of an exercise, rest, then perform the next, a superset combines two separate exercises, and has you crank up a set of each one without resting in between. For example, you’d hit 10 pull-ups then immediately switch to perform 10 reps of bicep curls. Supersets allow for a more efficient workout — since you’re limiting the amount of rest — and increased intensity. In essence, it’s an extra challenge for your muscles.

“Traditional strength training focuses more on recovery time between sets to facilitate lifting heavier loads, meaning

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2 min read

You can find no shortage of on-line health platforms, especially with the improved need for virtual workouts for the duration of the pandemic.

When I appreciate having all of these at-household health and fitness alternatives, I have to be sincere, they all start blurring with each other. So when the new system Freeplay popped up on one of my social feeds, I glossed above it at first. It wasn’t right until a particular trainer (and her inspiring bodyweight-reduction story) caught my eye, and I understood she made available lessons on the platform, that I revisited it.

It may appear like I came to the site by means of the back door, so to discuss, but that is truly precisely how the system is intended to function. It’s the only electronic conditioning platform I have appear across that is instructor-very first. And though that is restricting in some respects, I imagine it can make it a lot more possible that those who are just acquiring back into the groove of a conditioning schedule will adhere with it.

How a great deal does the Freeplay app value?

What is wonderful is that this system can be as low-cost or pricey as you make your mind up to make it. The fundamental membership is $20 a month, which presents you access to unrestricted live and on-demand from customers written content. (This consists of three dwell exercise routines a 7 days from individual instructors.) To unlock subscriber-only content material (like much more are living routines each and every week and distinctive on-demand from customers written content) and to be ready to direct message personal instructors, you can subscribe to an instructor’s studio. Each individual instructor sets their have membership rate, but they typically run from $5-15. Immediately after each individual class there is also the possibility to evaluation and depart a idea for the trainer.

There is then an $80 Digital + Venues membership, which is at present only readily available for Utah people, but there are programs to roll out to additional cities this year, like Phoenix, San Diego, Austin, Boise and Los Angeles. This features unrestricted virtual reside and on desire classes and five regular classes in individual at all venues (unlimited examine-ins to specified venues) and three “Buddy Passes” to carry a buddy every thirty day period.

What is the Freeplay application?

When a lot of digital physical fitness studios are primarily based on the form of workout, Freeplay is seriously created all-around the instructors. Additional than 100 conditioning instructors are sharing material on the platform. And there are now a lot more than 5,000 on demand from customers courses throughout dozens of pursuits from yoga, barre and meditation to toughness education, HIIT and hip-hop dancing.

From the homepage you can see which instructors and courses are trending, the impending are living training routine, and the location plan (if there are any nearby.) Because there are at the moment no in-person lessons on the East Coast, I trapped with the

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