I summed up three points: 1, explosive force training: we should pay attention to the close combination of speed and strength during training, and the main method of training is to carry out moderate weight-bearing exercises, such as weight-bearing heel lifting, negative barbell jumping in place, weight-bearing lunge, etc. While developing rapid strength, we should also carry out weight-bearing exercises to increase muscle strength. Mainly practice squat with negative weight. And combine running and relaxation exercises. The weight can be determined according to your own actual situation, especially barbells, which are best carried out under protection or supervision, which is safer.
It is worth noting that: according to your personal or practitioner's physical quality, reasonably arrange the way, times and amount of exercise of the above exercises, and proceed step by step. Don't increase the intensity and density of training quickly, causing sports injuries and strain, and get twice the result with half the effort; But if the intensity and density of exercise are not enough, it will not get good results. The above methods are for your reference only, hoping to bring you good results.
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