How to Build Explosive Power for a Bigger Squat and Deadlift

Building explosive power is essential for maximizing performance in the squat and deadlift. These foundational lifts require not only brute strength but also the ability to generate force rapidly. This article will systematically explore the most effective methods to enhance explosive power, backing all recommendations with scientific evidence.

Why Explosive Power Matters for Squat and Deadlift

Explosive power, often referred to as rate of force development (RFD), is crucial in heavy compound lifts. The faster you can generate force, the more likely you are to overcome the inertia of a heavy barbell. Research by Suchomel, Nimphius, and Stone (2016) highlights that RFD is a significant predictor of performance in maximal strength tasks.

Key Physiological Components of Explosive Strength

Neural Adaptations

Training for explosive strength enhances motor unit recruitment and firing rates. A study by Aagaard et al. (2002) demonstrated that explosive training improves the neural drive to muscles, thereby increasing RFD.

Muscle Fiber Composition

Type II (fast-twitch) fibers are primarily responsible for explosive movements. Resistance training with an emphasis on speed and power can shift fiber type characteristics toward a more fast-twitch profile (Andersen and Aagaard, 2010).

Core Principles for Building Explosive Power

Maximal Strength Foundation

Before focusing on speed, lifters must have a substantial base of maximal strength. Maximal strength forms the “ceiling” under which explosive qualities develop (Suchomel et al., 2016).

Velocity-Specific Training

Training should target the velocity at which improvements are sought. Behm and Sale (1993) showed that velocity-specific adaptations occur when athletes train at or near intended movement speeds.

High-Intensity Efforts with Adequate Rest

Explosive power training requires near-maximal efforts followed by sufficient recovery periods. Fatigue management is critical, as per the findings by Haff et al. (2008).

Methods to Enhance Explosive Power for Squat and Deadlift

Dynamic Effort Method

The Dynamic Effort (DE) Method involves lifting submaximal loads (40-60% of 1RM) as fast as possible. Zatsiorsky and Kraemer (2006) reported that this method is effective for improving RFD.

Practical Application:

• Squat: 8 sets of 2 reps at 50% 1RM, focus on maximal acceleration
• Deadlift: 6 sets of 2 reps at 50% 1RM, reset each rep

Plyometric Training

Plyometric exercises enhance the stretch-shortening cycle, which contributes to explosive strength. Markovic (2007) conducted a meta-analysis showing significant gains in explosive performance following plyometric interventions.

Recommended Exercises:

• Jump squats
• Bounding
• Depth jumps

Accommodating Resistance

Bands and chains modify the resistance curve, forcing the lifter to accelerate throughout the entire range of motion. Wallace et al. (2006) found that band and chain training improved both strength and velocity.

Example:

• Squat with bands: 5 sets of 3 reps at 55% bar weight + 25% band tension
• Deadlift with chains: 5 sets of 2 reps at 60% bar weight + 20% chain weight

Olympic Weightlifting Variations

Movements like the clean and snatch are excellent for developing explosive power. Hori et al. (2008) highlighted that Olympic weightlifting exercises result in superior RFD improvements compared to traditional strength training alone.

Source: Stevie D Photography

Useful Variations:

• Power cleans
• Hang snatches
• High pulls

Contrast Training

Contrast training pairs a heavy strength exercise with a lighter, explosive movement. Ebben and Watts (1998) noted the potentiation effect, where heavy lifting primes the nervous system for greater subsequent power output.

Contrast Training Example:

• Heavy squat triple at 85% 1RM followed by 5 jump squats
• Heavy deadlift double at 90% 1RM followed by 4 broad jumps

Sprint Training

Sprint training, especially resisted sprints, can improve posterior chain explosiveness relevant to deadlifts. Lockie et al. (2012) demonstrated improvements in sprinting performance and lower-body power through sled sprints.

Implementation:

• 5-6 sled sprints (10-20m) twice weekly

Programming Considerations

Volume and Intensity Management

Explosive training requires careful monitoring of fatigue. The general guideline is to prioritize quality over quantity, maintaining technical proficiency and maximal intent on every rep (Cormie, McGuigan, and Newton, 2011).

Frequency

Two to three sessions per week targeting explosive attributes are optimal for most intermediate to advanced lifters (Cormie et al., 2011).

Periodization

A block periodization approach works well, starting with strength accumulation, followed by power emphasis. Issurin (2008) described block periodization as superior for maximizing athletic qualities sequentially.

Nutrition and Recovery for Explosive Gains

Protein Intake

Adequate protein (1.6-2.2 g/kg bodyweight per day) supports muscle repair and adaptation (Morton et al., 2018).

Sleep

Recovery is crucial. Mah et al. (2011) demonstrated that extended sleep improved reaction time and sprint performance in athletes.

Creatine Supplementation

Creatine monohydrate enhances high-intensity exercise performance and increases strength and power outputs (Kreider, 2003).

Common Mistakes to Avoid

Training Too Heavy All the Time

Heavy lifting alone does not maximize explosive capabilities. Overemphasis on maximal strength without speed training leads to diminished RFD (Suchomel et al., 2016).

Inadequate Recovery

Explosive work demands nervous system freshness. Skimping on rest between sets or sessions blunts adaptation.

Ignoring Specificity

Explosive training must replicate the demands of squatting and deadlifting patterns. General power work alone, like box jumps without loaded movement specificity, limits transferability.

Conclusion

Building explosive power for a bigger squat and deadlift demands a blend of scientific principles and precise application. By training with maximal intent, focusing on speed and technical excellence, and recovering adequately, athletes can significantly boost their performance on these foundational lifts.

References

• Aagaard, P., Simonsen, E.B., Andersen, J.L., Magnusson, P., and Dyhre-Poulsen, P. (2002) Increased rate of force development and neural drive of human skeletal muscle following resistance training. Journal of Applied Physiology, 93(4), pp. 1318-1326.
• Andersen, J.L. and Aagaard, P. (2010) Effects of strength training on muscle fiber types and size; consequences for athletes training for high-intensity sport. Scandinavian Journal of Medicine and Science in Sports, 20(S2), pp. 32-38.
• Behm, D.G. and Sale, D.G. (1993) Intended rather than actual movement velocity determines velocity-specific training response. Journal of Applied Physiology, 74(1), pp. 359-368.
• Cormie, P., McGuigan, M.R. and Newton, R.U. (2011) Developing maximal neuromuscular power: Part 2 – Training considerations for improving maximal power production. Sports Medicine, 41(2), pp. 125-146.
• Ebben, W.P. and Watts, P.B. (1998) A review of combined weight training and plyometric training modes: Complex training. Strength and Conditioning Journal, 20(5), pp. 18-27.
• Haff, G.G., Hobbs, R.T., Haff, E.E., Sands, W.A., Pierce, K.C. and Stone, M.H. (2008) Cluster training: a novel method for introducing training program variation. Strength and Conditioning Journal, 30(6), pp. 67-76.
• Hori, N., Newton, R.U., Nosaka, K. and Stone, M.H. (2008) Weightlifting exercises enhance athletic performance that requires high-load speed strength. Strength and Conditioning Journal, 30(6), pp. 50-55.
• Issurin, V.B. (2008) Block periodization versus traditional training theory: a review. Journal of Sports Medicine and Physical Fitness, 48(1), pp. 65-75.
• Kreider, R.B. (2003) Effects of creatine supplementation on performance and training adaptations. Molecular and Cellular Biochemistry, 244(1-2), pp. 89-94.
• Lockie, R.G., Murphy, A.J. and Spinks, C.D. (2012) Effects of resisted sled towing on sprint kinematics in field-sport athletes. Journal of Strength and Conditioning Research, 17(4), pp. 760-767.
• Mah, C.D., Mah, K.E., Kezirian, E.J. and Dement, W.C. (2011) The effects of sleep extension on the athletic performance of collegiate basketball players. Sleep, 34(7), pp. 943-950.
• Markovic, G. (2007) Does plyometric training improve vertical jump height? A meta-analytical review. British Journal of Sports Medicine, 41(6), pp. 349-355.
• Morton, R.W., Murphy, K.T., McKellar, S.R., Schoenfeld, B.J., Henselmans, M., Helms, E., Aragon, A.A., Devries, M.C., Banfield, L., Krieger, J.W. and Phillips, S.M. (2018) A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults. British Journal of Sports Medicine, 52(6), pp. 376-384.
• Suchomel, T.J., Nimphius, S. and Stone, M.H. (2016) The importance of muscular strength in athletic performance. Sports Medicine, 46(10), pp. 1419-1449.
• Wallace, B.J., Winchester, J.B. and McGuigan, M.R. (2006) Effects of elastic bands on force and power characteristics during the back squat exercise. Journal of Strength and Conditioning Research, 20(2), pp. 268-272.
• Zatsiorsky, V.M. and Kraemer, W.J. (2006) Science and Practice of Strength Training. 2nd ed. Champaign: Human Kinetics.

Key Takeaways Table

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