The idea behind "rate of force development" is to do an exercise that's explosive in nature and that utilizes all of the body's major muscle groups. Doing an explosive exercise prior to lifting fires up your central nervous system and gets your body physically ready to lift hard and heavy. Similar to a basketball throw, step out with one leg while pushing off the other. Explosively extend your arms as you throw the ball to a partner or against a wall. This exercise goes well with any pressing day. Do 3-5 sets with no more than 5 reps per set. Give yourself plenty of time to recover between sets. – TJ Kuster
The idea behind "rate of force development" is to do an exercise that's explosive in nature and that utilizes all of the body's major muscle groups. Doing an explosive exercise prior to lifting fires up your central nervous system and gets your body physically ready to lift hard and heavy. Similar to a basketball throw, step out with one leg while pushing off the other. Explosively extend your arms as you throw the ball to a partner or against a wall. This exercise goes well with any pressing day. Do 3-5 sets with no more than 5 reps per set. Give yourself plenty of time to recover between sets. – TJ Kuster
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