Finding correct weight and speed of exercise for explosive power
I'm training to increase my explosiveness for basketball so I'm doing high intensity workouts at the gym and sprints, the goal is to build as much fast twitch muscle as possible. I've read that you should aim for quick sets which could mean either:
Lower reps at higher weight with less speed
OR
Higher reps at a lower weight with higher speed
Is there a sensation in the muscles I could look for after a set to know if I've done the workout properly for fast twitch? I suspect I'll need to experiment at the gym because everyone has a different body type but I'd like to know what has worked for other sprinters/jumpers. I just found an answer to a question that suggests maximum speed with 70-90% of 1RM (I'm looking at the power column in that answer's table). This answer is from scientists, Soviet scientists so the answer seems pretty conclusive to me but I'd like other's opinions.
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You allready found the answer in the first link you provided.
Summary:
do fast explosive compound movements
no rep should last longer than 7 - 10 sec.
keep the repetitions low
keep 5 - 10 minutes rest between sets for ATP system to restore (you should not fatique)
do plenty of sets and stop when you feel you are becoming slower with the movements
focus on the concentric portion of the lift and limit the time under tention for the eccentric portion
Some additional Power exercises for explosiveness:
- plyometric pushups
- jumping squats
- cleans and snatches, push press
- speed deadlifts
- sprinting
- jumping
"Explosiveness" refers to the rate and efficiency of neuromuscular recruitment: how quickly, thoroughly, and intensely you can cause your muscles to contract. This is largely determined by your genes.
Consider training for strength via heavy squats and deadlifts. Stronger muscles produce more force than weaker muscles, and therefore can produce greater bodily acceleration. Please note that strength training (coupled with proper recovery: food and sleep) probably will increase your muscular bodyweight, but this will not reduce your explosiveness, because muscle is obviously able to lift itself.
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