If you want to exercise explosive power, it is absolute strength. Can't do it according to the number of groups. You need to do heavy weight-bearing exercises, one or two or three at a time. Of course, you need someone to help you That weight is basically close to your limit. For safety reasons.

In fact, sometimes a small weight can further increase your explosive power. There is a saying that muscles and nerves can be adjusted with a small weight, so that when exerting force, they can exert force together, instead of some muscles not exerting force, and even some muscles hinder beneficial exertion.