The training action is completed at the fastest speed. For example, bench press, when the barbell drops to the lowest place, it will be pushed up quickly immediately. The mistake many people make is to start pushing with explosive force in the middle of pushing.
Usually, training can increase barbell rapid flat push, 30-meter run, squat jump and other actions.
On the first day, you can exercise all the muscles in the front of your body, on the second day, you can exercise all the muscles in your back, and on the third day, you can rest.
Because the training is explosive, so the weight should not be too heavy.
These trainings are very tiring. Have a good rest and replenish protein.