Periodisaation viimeinen jakso liittyy hetkellisen voimantuoton parantamiseen, eli ns. räjähtävyyteen. Tarkempi kuvaus koko treenin jaksotuksesta löytyy täältä: Treenien suunnittelua.
Tämän jakson tarkoituksena on siis jalostaa aiemmin kerätty voima räjähtävyydeksi, eli pystyä tuottamaan mahdollisimman paljon voimaa mahdollisimman lyhyessä ajassa. Maksimivoima on kaiken perusta, mutta pelkkä voimatasojen nostaminen ei loputtomasti paranna räjähtävyyttä ja nopeutta.
Räjähtävyydellä tarkoitetaan siis seuraavia asioita:
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Ohjelma noudattaa melko tarkasti ”normaalia” voimanosto-ohjelmaa, missä kyykky, penkki ja maastaveto tehdään omina päivinään. Pääliikkeen kanssa tehdään kuitenkin nopeusliike supersarjana. Maksimivoimasarjan jälkeen räjähtävä voima sekä voimantuottonopeus parantuu hetkellisesti, jolloin heti sarjan perään tehtävään nopeusliikkeeseen saadaan tällöin käyttöön ”ylimääräistä voimaa”. Toistomäärät kannattaa kuitenkin pitää maksimivoimaliikkeessä matalina, jotta energiaa riittää mahdollisimman paljon myös nopeusvoimaliikkeeseen.
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Kyykky (maanantai)
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Penkki (keskiviikko)
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