Track Exercises that Build Explosive Muscle [ARTICLE]

Track Exercises that Build Explosive Muscle

By: Rob Thompson

If you are a sprinter, jumper or thrower, you need to be explosive. Without this essential attribute, you will be left standing on the blocks, miss your jump height or fail to match your opponents on your throws.

The key to getting more explosive is to perform exercises that target your fast-twitch muscle fibers. These fibers specialize in quick and powerful contractions that propel explosive activity. (Learn more about fast-twitch muscles.)

The best way to improve your muscle fibers is with maximum effort explosive movements, like plyometrics, variations of Olympic lifts and sprints. Below is a track-inspired workout, which you can perform once or twice a week to become a better athlete on the track or field.

Med Ball Vertical Jump

Hold med ball in front of chest
Lower into squat
Explode up to jump as high as possible
Land with soft knees
Repeat for specified reps

Sets/Reps: 2x6, 2x6

Med Ball Vertical Jump and Press

Hold med ball in front of chest
Lower into squat
Explode up to jump as high as possible
Simultaneously throw med ball straight into air
Land with soft knees and catch med ball off bounce

Sets/Reps: 2x6, 2x6

Box Jumps

Assume athletic stance arm's length away from plyo box
Lower into quarter-squat, then explode through hips, knees and ankles to jump for maximum height
Land softly with bent knees on top of plyo box
Step down slowly; repeat for specified reps

Sets/Reps: 3x6 with 2-minutes rest between sets

Sand Broad Jumps