training for explosive power (mainly upper body)

[spaz1810]

i got quite a rude awakening this afternoon when i found out my little bro has more explosive power than i do (we were wrestling) despite the huge (and i really mean huge) difference in strength between us. he's always been a better athlete so the power is natural to him

anyway, is there a way of changing my weight lifting strength to be more effective with explosive power? for example my punch is no where near as strong as it should be for the amount of weight i can push on a dumbell press

would plyometrics help? the reason i asked upper body is because for some reason i'm ok with power in my legs despite them being quite weak and lagging - it's confusing me how the stronger muscles have less "explosion"

[MojoWrestler]

Power cleans and such are the best for overall explosion. Do a lot of stuff where you have a lot of weight that you have to move quickly. That is, if all you're looking for is explosion.

[CoachDan]

I think it all goes back to the statement "If you train slow you will be slow. In order to be explosive you have to train explosively."

In order to train as explosively as possible for your upper body you will want to find exercise that let you really unload all of your strength into a powerful movement. The first exercise that comes to mind when you mention punching power is a medicine ball chest pass (either standing up passing out or lying down passing up into the air). This exercise will allow your muscles to reach full speed all the way to the end of the movement.

That is just one example of an upper body power move. I have a ton more where that came from, but if you are truely interested in power from a combat (wrestling, boxing) standpoint you will need to check out Coach Even-Esh's information at www.combatgrappler.com, and let him know that Coach Dan sent you!

Ok, that's my 2 cents worth!

Yours in Sport!

Coach Dan
www.BaseballStrength.com

[Person]

Originally Posted by spaz1810

i got quite a rude awakening this afternoon when i found out my little bro has more explosive power than i do (we were wrestling) despite the huge (and i really mean huge) difference in strength between us. he's always been a better athlete so the power is natural to him

anyway, is there a way of changing my weight lifting strength to be more effective with explosive power? for example my punch is no where near as strong as it should be for the amount of weight i can push on a dumbell press

would plyometrics help? the reason i asked upper body is because for some reason i'm ok with power in my legs despite them being quite weak and lagging - it's confusing me how the stronger muscles have less "explosion"

If the strength deficit is that big, you should be more explosive than him, simple as that. A lot of what you're talking about would be more related to your technique and him being able to out leverage you.

Without knowing your numbers, it's hard to say exactly what your weaknesses are. Height/Weight/Maxes/etc?

[HoosierBoy]

What are you using to define "strength"? Strength to do what?

[spaz1810]

person i think that technique does have a lot to do with it, i'm just used to lifting weights without a need for techniques based on anything but proper form

thanks coachdan i'll have a look at it

[Person]

Originally Posted by spaz1810

person i think that technique does have a lot to do with it, i'm just used to lifting weights without a need for techniques based on anything but proper form

thanks coachdan i'll have a look at it

Technique probably has everything to do with it. I don't care how explosive you are, if you have weak limit strength, your "explosive strength" is useless.

[Chahn]

Woo, good luck training so you could beat your brother... in wrestling.

[sculli]

Try doing a powerlifting routine for a while. Either look in the stickies in the powerlifting section or do a search on the main site for a good beginner powerlifting program.

[scott_donald]

i find sometimes while playign around my week rc's are acause for strenght deficits... i can squat bench clean way more but struggle cause of the rc's...

[spaz1810]

Originally Posted by Chahn

Woo, good luck training so you could beat your brother... in wrestling.

wow you're just so funny and completely missed the point of this thread - i always just assumed that along with weight lifting strength would come power

sculli that's what i was thinking of doing, probably just do some olympic style lifting

scott - rc's??? rotator cuffs?

[Person]

Originally Posted by spaz1810

wow you're just so funny and completely missed the point of this thread - i always just assumed that along with weight lifting strength would come power

sculli that's what i was thinking of doing, probably just do some olympic style lifting

scott - rc's??? rotator cuffs?

What are you lifts? It's hard to say how strong/powerful you are without numbers. As I said before, your belief that it's a lack of power is probably technique, if you are that much stronger than him.

[spaz1810]

Originally Posted by Person

What are you lifts? It's hard to say how strong/powerful you are without numbers. As I said before, your belief that it's a lack of power is probably technique, if you are that much stronger than him.

i'm 5'10 about 130lbs (yeah i know i'm skinny but have a decent amount of muscle now)
- 3 rep max bench 195lbs usually do dmbl press 75-80lbs per arm for reps
- military press about 55kg which is around 120lbs
- sldl about 100kg (~220lbs) and normal deads about the same maybe little more
- squat is kinda crappy at 140lbs

yeah i agree a lot of it is timing and technique as well as the fact i'm scared of putting too much pressure on him and hurting him

[Person]

Originally Posted by spaz1810

i'm 5'10 about 130lbs (yeah i know i'm skinny but have a decent amount of muscle now)
- 3 rep max bench 195lbs usually do dmbl press 75-80lbs per arm for reps
- military press about 55kg which is around 120lbs
- sldl about 100kg (~220lbs) and normal deads about the same maybe little more
- squat is kinda crappy at 140lbs

yeah i agree a lot of it is timing and technique as well as the fact i'm scared of putting too much pressure on him and hurting him

Your lowerbody is far behind your upper body. I would focus on that a LOT.

[scott_donald]

ye i do mean rotator cuffs... and the link i hae for a good articel has expired so they must have moved it or i would have posted it...