Explosive Training

Рет қаралды 85,096

6 жыл бұрын

Blog: www.thebioneer.com
Instagram: / thebioneer
Twitter: / thebioneer
Facebook: / thebioneer
This video discusses explosive training: how to train for explosive strength, so that you can run faster, jump higher and punch harder!
The takeways are as follows:
* Improving explosive strength is primarily a matter of increasing recruitment of fast twitch muscle fiber.
* As well as converting type 2a muscle fiber to type 2x
* We can do this by training with plyometric movements
* As well as by lifting heavy weights - ideally 90% of our 1RM - the muscle fiber does not differentiate between speed and resistance. Both amount to 'force'.
* However, it turns out that using eccentric training may also be very useful. This allows you to effective 'load' the muscle by elongating it and thereby storing energy.
* You can train eccentric explosively - by 'landing' and absorbing impact. This can also be used to immediately return greater force - as with a depth jump.
* Stretching the antagonist muscles can also help to reduce resistance, thereby allowing faster movement
* And why not try training the first portion of the movement with partial reps?

Пікірлер: 122

@mountaintiger263 5 жыл бұрын

This channel is very underrated.

@TheBioneer 5 жыл бұрын

Thanks!

@alex3475 4 жыл бұрын

It has wealth of information

@haroldpapillon4686 4 жыл бұрын

You are right bro. 👍🏿

@dannysangree6304 3 жыл бұрын

True

@RippedPantsss 3 жыл бұрын

I’ve been sayin! Adam is so smart!

@MINECRAFT2210 6 жыл бұрын

Easily one of the best workout and fitness channels on KZfaq

@TheBioneer 6 жыл бұрын

:-D :-D

@SkeleOfNi 5 жыл бұрын

Setting the new quality standards! Really like the modest addition clips that seem to be budged in during the editing in a very casual manner. Helps to create the illusion of this dude physically sitting right there explaining stuff to you. x)

@goodboyconformist 3 жыл бұрын

111% agree!!!

@nikhilabi2230 6 жыл бұрын

You deserve more views and subs

@AdamSinicki 6 жыл бұрын

+Nikhil abi Thank you! Getting there veeery slowly lol!

@nikhilabi2230 6 жыл бұрын

Adam Sinicki can you do a video on movement training it's effects and ways to train. It would be much appreciated 😃😃😃

@AdamSinicki 6 жыл бұрын

Trinitrophenylnitramine Well that sounds awesome, thank you! :-D

@taotaopai1136 5 жыл бұрын

I think another thing that very important to explosiveness is relaxation. If your muscles are tense without you trying to tense them antagonistoc muscles restrict the active muscles in the movement, preventing maximum maximum speed.

@elizajames477 Жыл бұрын

Yup. With strength training I always imagine I'm a viking (ai have bad wrist and if I don't tense it, I can pull it) but for most plyometric I relax cos you need speed.

@marksimon8393 6 жыл бұрын

I was talking to my teenage son, who plays high level hockey the other day about this. Will be incorporating your exercises in our workouts, great video.

@TheBioneer 6 жыл бұрын

That's awesome, thanks! Good luck :-D

@mogatdula 6 жыл бұрын

"I was in the gym and self conscious"--that was REAL, and super funny! Very few would admit that, which is why some workouts I do at home LOL

@FRR363 6 жыл бұрын

Maurice Gatdula I was in the gym and self conscious.

@cvspvr Жыл бұрын

he says that, yet he goes to the park, rips his shirt off, and start throwing things, crawling, climbing up trees, and running with a parachute in front of all the morning dogwalkers

@BonjobyBasketball 5 жыл бұрын

Honestly since I have incorporated explosive athletic trainning into my routines I enjoy workouts so much more and I feel better.

@DSCJosh 6 жыл бұрын

I've been looking for guides/motivation for getting in shape, glad I found your channel, very helpful and insightful.

@arindamkalita6105 3 жыл бұрын

I am so glad I found this channel.. easily the best fitness channel I have seen so far

@rapha.j.k 2 жыл бұрын

I’ve watched a lot of your videos recently. They made me enjoy the process of planing and executing workout. Previously it was kinda repetitive, now it’s always something knew. I appreciate the unique information you give. Thanks.

@cullanhamilton1539 2 жыл бұрын

This channel is so amazingly impressive! I’m a boxer and I’ve been training for only a little while and I was wondering why I could punch hard but not for long and it was because I was using only really heavy weights (around my 90% limit), so the explosive force was there in my punches but I never considered the slow twitch muscle fibers! Thank you so much for the outstanding content!

@MrFluidRock 12 күн бұрын

Your consistency is paramount. 💪🏾

@robertcrnolatec1847 4 жыл бұрын

A very unique channel my friend. I wish you a lot of success in the future.

@TheBasketballInvestigator 5 жыл бұрын

Your content is sick. Keep at it man. I'm sure you'll grow more in no time.

@theboltthrower8661 5 жыл бұрын

Once you get the body you always wanted to, you start to care less about the looks, and care more about how to use it to reach superhuman levels. It happened to me. When I started training I did your typical routines for building biceps, triceps, shoulders, traps, abs, legs, glutes etc... then I got the "fitness model" looks, but I felt something was missing, yes looks matter, but if you´re not strong enough to back them up, then looks mean shit (At least for me) so I started calisthenics and "Movement" some years ago, and went back to some martial arts training I got used to when I was a kid and a teenage… Now my routines are like this: Static strength day, then explosive strength day, then biceps and triceps day (Bodyweight and weights exercises) then legs and glutes day (Which incorporates explosive movements) then flexibility and martial arts training day, then Yoga´s day… But I always try to do something new. Now I know it´s a Little bit late to post a comment, but your channel is awesome man. Greetings from France.

@elizajames477 Жыл бұрын

Yup. If you do functional exercises I think the body looks better. Seeing a wirey tough body is different from simply a large muscley body.

@altheinvestor Жыл бұрын

Literally couldn’t have felt this more

@SantanaBanana47 4 жыл бұрын

I almost never work on the essentric stuff. I never knew they can actually help with explosiveness. I thought they were just a good way to build muscle. Thank you for the information.

@invictus5958 6 жыл бұрын

Incredible subject to talk about Adam.

@AdamSinicki 6 жыл бұрын

+Invictus Thanks :-D

@beaubryant4534 2 жыл бұрын

4 years ago and his intro was already that great ? Surprised I didn't find this guy earlier

@cryptic7965 6 жыл бұрын

This guy is a exercise science graduate. I know cause I am. He spoke on a lot of important information of the body regarding exercise. Thumbs up man, You got a subscriber!

@jasonbean7296 6 жыл бұрын

This is good stuff. I focus on endurance training for my hiking. I need to cross train with these practices to keep sharp on all levels. Thanks.:)

@AdamSinicki 6 жыл бұрын

+Jason Bean Thanks! Yeah it's always good to mix it up :-D

@wallcroftbrigs2344 3 жыл бұрын

Thank you so much, you got me interested in fitness and furthering my limits!

@glynhannaford7332 3 жыл бұрын

Keep up the great work buddy. 💪👍

@adukill 4 жыл бұрын

You are inspiring, thanks brother.

@alexiscampos4422 3 жыл бұрын

Great channel, buddy!

@musaabbaskuru5607 3 жыл бұрын

You take body improvement to a whole new level. I was sick and tired of seeing "bodybuilders" who only have the ability to "lift" weight.

@DemarcusAurelius403 6 жыл бұрын

Great vid!!!

@wallcroftbrigs2344 3 жыл бұрын

I found the best channel on KZfaq!!!

@martialkintu2035 6 жыл бұрын

I'm glad you reminded me of plyometrics.

@TheBioneer 6 жыл бұрын

They're awesome! IMHO one of the most enjoyable ways to train :-)

@Madmax-py3gp 6 жыл бұрын

no one dares to dislike your content

@ninthsinner 2 жыл бұрын

Great tips 👌 thank you buddy 👍

@peacefulbeast8386 3 жыл бұрын

You should learn to back tuck, they are so explosive, especially on the abs. And make a smart exercise regimen for its application and use.

@mystyle8753 6 жыл бұрын

hello, I heard that if you train isometrics explosively such as driving your feet as hard into the ground or your hands etc.. and maximmally exploding them in it should excrease your explosiveness unbelievably especially if you combine it with specific movement work for a specific time. what do you think?

@johnmontoya2398 6 жыл бұрын

Bro, I did not know you could fly!

@darrencolt5955 6 жыл бұрын

I am hypertrophy researcher - specializing in developing dramatically improved types of exercise equipment. I have developed the first heavy eccentric training equipment and the first low inertia cable training equipment (for explosive training) Now working with top exercise psysiologist in U.S. to get these products onto the market. Darren Colt Phd (Chicago)

@aronpresswood3024 6 жыл бұрын

Have you ever thought about? Making a how to train like batman course?

@AdamSinicki 6 жыл бұрын

+Aron Presswood I'm actually working on a course/book for training right now :-D Not sure what the overarching theme is at this point though! Thanks for the suggestion :-)

@immortalsmoke509 4 жыл бұрын

@@AdamSinicki take inspiration from Bruce Lee and research what he did to make it real as possible, also tips from lomachenko and Mike Tyson

@screenname8833 6 жыл бұрын

One thing it's better to swing weight up (over 100"rm ) and hold for as long possible as of you can verload your muscles even better than lifting heavy up and down

@PhenxRsng 6 жыл бұрын

Awesome I get a video on my birthday thank you, Adam. Have you looked into epiegenetics at all if so what are your thoughts. In regards to health.

@AdamSinicki 6 жыл бұрын

+Michael Osteen Happy birthday!! I have done a little reading. It's certainly interesting but I think we have a fair bit to learn before we can use it effectively in a health setting. I do like the idea that your actions in life can have a genetic impact on your kids! In what capacity were you interested in it?

@PhenxRsng 6 жыл бұрын

Well personally I been doing ketogenic diet I read that ketones have epiegentic properties for the brain. Assuming because they are energetic and are able to pass the blood brain barrier easier than glucose. Stuff akeen to this perhaps.

@m.r.c1665 4 жыл бұрын

Research acctually shows that the most effective way to work on explosive/contact strength, is to work at 70% of max weight for amount of reps performed, and with a constant form, without decrease in control and for of the exricise

@romas9992 4 жыл бұрын

Does anyone know channels as good as this?

@fredpinero9029 5 жыл бұрын

How often do you explosive train, isometric train and for how long?

@jeremyfisher8250 3 жыл бұрын

I always let the full advert play before and after your vids. Hope this still helps you get some dolla'

@TheBioneer 3 жыл бұрын

That’s really good of you thanks! 😁

@richiesukhdeo3935 6 жыл бұрын

at 2:25 I noticed you had a stack of books behind you, maybe you can do a video on some book recommendations soon? Curious to know!

@AdamSinicki 6 жыл бұрын

+Richie Awesome idea thanks, I will do! :-D

@araidhzkun 2 жыл бұрын

I wish I found your channel 4 years ago

@mystyle8753 6 жыл бұрын

I mean doing overcoming isometrics driving your entire mind and body into a movement as hard as you can;)

@AdamSinicki 6 жыл бұрын

I've just started looking into this and it's very interesting. I'll definitely be covering it in a future video as it combines two of my favorite kinds of training. Thanks for the awesome suggestion!

@brent1835 6 жыл бұрын

thanks bro

@coolbreeze4069 5 жыл бұрын

You rock.....

@gingercore69 6 жыл бұрын

Im gonna start doing overcoming isometrics, explosive training and hiit cardio... Guys in the fight club will be surprised xD

@TheBioneer 6 жыл бұрын

Sweet! Say hi from the Bioneer :-D

@cvspvr Жыл бұрын

the first rule of fight club is: you don't talk about fight club

@gingercore69 Жыл бұрын

Ended up axtually doing it, and now that i shared with them howni got so strong everyone is doing it too! Who would say this channel could have changed the training regime of a bunch of crazy people on the other end of the world?

@gingercore69 Жыл бұрын

@@cvspvr its much more tame than the one in the movie, its just a bunch of martial artists who spar with each other for fun, and then make tournaments among themself, but never gets too blody

@cvspvr Жыл бұрын

@@gingercore69 how high level is it? would you ever go pro?

@screenname8833 6 жыл бұрын

What do you think about doing explosive movements with low resistance and volume everyday?

@abhishekkhainal7097 3 жыл бұрын

Which trainning method is good for strength Explosive trainning or Isometrics

@cjblack110 3 жыл бұрын

Hi sir. How often should I do supramaximal eccentric training per weel? And sets & reps?

@tilmanrotationalinvariant2257 5 жыл бұрын

snatch is not among the most explosive movements. Tumbling is, because it relys almost purely on reactive strenght which is a lot faster than any muscke fiber can move on its own.

@metalheadbanger96 6 жыл бұрын

this video really helped me. thanks man. keep it up. :)

@lifeaftercave 3 жыл бұрын

Best intro

@ElleTheScalper 3 жыл бұрын

How do i train explosively without weight or at home only? I want to gain power ,. Strength and. Muscle. How should I train or what training method should I use?

@TheHarmmm 4 ай бұрын

Do you have to focus on a specific muscle group to gain fast twitch muscle there? Or will these exercises provide a change in muscle fiber overall? I practice BJJ and would benefit from more explosivity

@mitchellbarnow1709 6 жыл бұрын

Great channel! Your knowledge of your subject matter is amazing. James Cooke's a great guy! I got to be in his vlog when he was in San Francisco, for a Tesla event. We test drove a Chevrolet BOLT electric car.

@AdamSinicki 6 жыл бұрын

+Mitchell Barnow Thanks for checking it out! And he is! Really nice guy and very entertaining/well produced vlog :-D

@mitchellbarnow1709 6 жыл бұрын

Adam Sinicki I'll be following you too, Adam

@drakeisliklove1516 6 жыл бұрын

Adam Sinicki bro I love your videos even though it's crazy for 5 hours of work out every day.I love to workout everyday and I was wondering what type of reps should i do 7 days of week because I kinda do the same every day because I'm 14.can make a video about that please.i love you to do that

@quamich4 6 жыл бұрын

thank you

@pitchlumin 5 ай бұрын

Could you get more resistance on a depth jump and management of storage, dealing with compression, and reversal of direction, all at the cost of time on ground, if you went down slow once you with the ground, like you come in fast on ground contact, and start to slow fast gradual exponential, and get slowesr very close to a deep range of motion squat, maybe just near dead stop at the very bottom, then you spring up as quick as possible? Again all this at the forfeit of time on the ground so opposite to the coverage here. Would it supply more benefits? Or different benefits? Is it more injury prone of an approach? Or easier on the body?

@adityaj66 3 жыл бұрын

Me: decides to start plyometrics. Bioneer: I got you.

@jashardwallington 5 жыл бұрын

Bruh could you do a video about the science bullet time

@aurelienyonrac 4 жыл бұрын

I'm interested in becoming flexible. I don't know what super hero is flexible but it would be a nice topic. Thank you.

@videofudge 4 жыл бұрын

Mr Fantastic, Reed Richards, Mrs Incredible are the heroes with flexibility. Also Bart Simpson in a treehouse of horror episode.

@emir2591 6 жыл бұрын

Awesome

@An_ssh 4 жыл бұрын

I turn my captions on whenever i watch yr videos to make it more clear😛

@jacobcoombs9528 2 жыл бұрын

I’m confused in witch way are depth jumps taxing on your nervous system isn’t that your brain ?

@saims.2402 3 жыл бұрын

I would love to turn my type 2 a muscle into a type 2 X MUSCLE, SOUNDS COOL.

@ManWhoKnewTooLittle 2 жыл бұрын

unfortunately, most people do not have type 2x muscle fibers, it is found in less than 1% of the population, and people can convert type 1 to type 2a or mostly the hybrid muscle fibers. but there are 99% chances that you do not have type 2x. Sorry

@alexanderhoh5767 5 жыл бұрын

I think as far as the body is concerned there is little to no difference between weight and acceleration(not speed/ velocity) which would make sense from a physics standpoint, as F=m*a

@oscidleus 4 жыл бұрын

What does it mean that this explosive jumping its taxing on your nervous system?

@RDS_Armwrestling 4 жыл бұрын

It means that it's tiring and that you need plenty of rest between explosive workouts/exercises

@Dude-cf8hb 2 жыл бұрын

What is the music you used?

@thursday4267 5 жыл бұрын

I want to be as explosive as Vegeta

@bellicose2037 2 жыл бұрын

😧

@garrycol8486 6 жыл бұрын

Bro u should do a video on how realistic batmans gadgets are like his smoke bombs and grapple gun

@lorenzolignante4796 3 жыл бұрын

Which exercises for ppunching harder?

@samsebin7895 2 жыл бұрын

Just punch harder? :)

@arvasusharma9916 3 жыл бұрын

Thank god this intro animation didn’t stick lmaooo

@Paulman.K 5 ай бұрын

I definitely wanna be Goku

@RebelHart9 2 ай бұрын

I want to be Spider-Man, will this work for that?

@coolbreeze4069 5 жыл бұрын

Dude knows shit....

@elizajames477 Жыл бұрын

Eh eh. Taxing in the nervous system. I love plyometrics. Seriously, people focus on strength amd stamina, but so many sports actually need explosive power. Although I do some strength and stamina, now 70% of my workouts are explosive. What's also great is it is very time efficient because you tire very very quickly. I can do about as many two gmhand clap pressups as 1 arm pressups, but you instantly feel that ability to strike hard and fast with plyometrics.

@ManWhoKnewTooLittle 2 жыл бұрын

More than 99% of the population do not have type 2x fibers, even the majority does not have hybrids between type 2a and 2x, so to convert type 2a to 2x is impossible for around 99% of the population. Most people can convert hybrid muscle fibers; but it depends on genetics also, because people who are genetically slow-twitch dominant, cannot become fast-twitch dominant, they can become faster to the point genetics allow them. Someone who sprints 100m in 16 sec will not, with the best training and diet, be able to sprint sub 11 sec, probably not sub 14 seconds. They just do not have th genetics to bi explosive and fast.