Explosive training: Why not do it at high times!

Explosive training: Why not do high reps!

　　In the explosive training events: Olympic weightlifting (high flip, clean, snatch), jumping training and other explosive training, many trainers do not recommend them to conduct high reps (more than 5 times). What is the reason?

　　The famous physical trainer Mike In its book, Boyle mentioned:

　　The main purpose of practicing Olympic weightlifting (high turnover) is to cultivate high-speed explosive power, improve physical fitness, and exercise centrifugal strength, but the number of repetitions is not too high. Currently, there are the following reasons:

　　I. (Main reason) The number of repetitions is too high, resulting in central nerve fatigue. Although more repetitions can still be completed, the movement speed (barbell speed) has dropped significantly, and the training effect has also been reduced.

　　This is the main disadvantages of some common training plans, such as Insanity, Crossfit, P90X, etc. These training plans are difficult, make you sweat and force you to work hard. However, if you really want to improve your speed and power rate, you will be guided in a lot. Movements that cause central nervous system fatigue will be harmful to you.

　　2. The purpose of training explosive movements is to be "fast". If you train slowly, the exercise speed will slow down. When you repeat the times and slow down, your body will adapt to the training pressure you give it (slow speed).

　　3. Because most explosive training movements, when you complete the first few times, your nervous system begins to become tired, and the quality of the subsequent movements will be affected, resulting in an increase in the risk of injury

　　　4. Most explosive training movements (especially Olympic weightlifting) have very high requirements for skills and cannot make mistakes. If you repeat the times too much, your concentration will not be maintained at all times, which will increase the risk of injury during operation. This is also one of the reasons why many trainers criticize CORSSFIT!