Nick,
Typically being explosive and being mobile are two mutually exclusive things. Think of a rubber band. The tighter the band is to stretch, the more force it releases when you let it go.
That being said, as long as you are performing movements through a full range of motion – squatting to depth for example – you should be maintaining enough mobility to do the throws you’re referring to. You only need to be mobile enough to perform the task required. Any more and you risk loosing explosiveness.
Movements to help with hip extension power would include, but not be limited to: Various Jumps, med ball throws, squatting and deadlifting against accommodating resistance (bands/ chains). A very fun way to improve explosiveness is to pair the main movement in your training session with a plyometric. For example – pairing your squats with box jumps. It could be done like this:
1a. Squat – 5×5 RPE 7
1b. Box Jumps – 2 reps between each set, including warm-ups
Doing it in this manner would increase neural drive for the squats, potentially allowing you to handle a heavier load, and it would provide a loading contrast to potentially allow you to jump higher on the box jumps.
Mix it up and have some fun. If you want to be fast, you have to train fast.
The following two tabs change content below.
Paul is an elite level raw Powerlifter with personal bests of an 805lbs squat, 440lbs bench, 725lbs deadlift and a 1960lbs total in the 242lbs class, as well as an 800lbs squat, 430lbs bench, 700lbs deadlift and 1930lbs total in the 220lbs class.
Paul brings a deep educational background to the team as he has earned Master’s degrees in both Sports Management and Exercise Science. He is a former D1 Collegiate Strength and Conditioning Coach, who now works as a Functional Rehabilitation Specialist in Calgary, Alberta, Canada.
Paul provides coaching services in the areas of training and nutrition through his company Master Athletic Performance and is also the co-founder of a technology company, 1-Life Inc. Stay tuned for more information on that in the future!
