Providing training guidance in Chinese

The user is asking about how to improve explosive power and acceleration, likely for athletic performance. I’ll give structured guidance on this without being overly complex.

I want to touch on training principles, strength training exercises like squats and deadlifts, Olympic lifts, plyometrics, and specific sprint techniques. Also, I’ll mention mobility, programming routines, recovery, nutrition, and common mistakes. This should be a practical plan, and I’ll suggest a sample weekly training structure. It should all be clear and concise for easy understanding!Outlining training steps for explosiveness

I need to provide clear next steps to improve explosiveness and acceleration.

First, I’ll define explosiveness and acceleration. The focus should be on maximizing strength, especially in the lower body, along with technique in the gym with heavy compound lifts. Then, I can discuss Olympic lift derivatives for power, plyometrics, and sprint mechanics including posture and drills.

I’ll like to emphasize acceleration-specific work with short sprints and appropriate recovery time. Finally, setting a weekly schedule for speed sessions and heavy lifts will be crucial.Training and recovery considerations

I want to focus on avoiding interference with endurance training. First, I’ll address mobility and tendon stiffness, particularly for the ankles and hips, and include isometric exercises for calves and quads.

Recovery is essential, so I'll recommend 7–9 hours of sleep and proper nutrition, like protein intake and hydration. Injury prevention is also crucial with progressive loading and specific exercises.

I’ll create a sample training plan for two weeks, detailing days dedicated to speed, strength, and accessories. Additionally, I’ll emphasize an effective warm-up routine and common mistakes to avoid.