Explosive Training
Explosive Training
Explosive Training
Explosiveness
Defined as the ability of an athlete to exert as much
force as possible in a limited amount of time
Related to, but distinctly different from maximum
strength
Seen when performing such activities as jumping,
sprinting, throwing, kicking, punching, tackling
A key ingredient of success in most sports
In order to become explosive you must train
explosively
Olympic Lifts
Plyometrics
Combination Training
Accommodated/Accelerated Resistance
Power Clean
Power Snatch
Split Jerk
Power Jerk
Common Misconceptions
The Olympic lifts are dangerous with high
injury rates
Proper technique makes the Olympic lifts some
of the safest exercises in existence
The rate of injury for weightlifters has been
shown to be as low as 0.17% injuries per 100
hours of participation
Basketball has a 30% chance of injury per 100 hours,
and track and field has 57% chance of injury per 100
hours
Programming Guidelines
Similar to other forms of training for
power or explosiveness, the focus is on
QUALITY and not quantity
Best results are received when giving
maximum effort for each rep
In order to give maximum effort, you must
be fresh
The Olympic Lifts should be done near the
beginning of the workout, with lower reps
and sets, but very high intensity and effort
Programming Guidelines
Volume
Classic lifts (Snatch and Clean & Jerk)
1 to 3 reps, with the majority being 2 reps
Intensity
Weights of 70% to 85% for speed-specific
training
Weights of 85%+ for maximum strength and
power performance
Plyometrics
Plyometric training involves the use of
explosive/impact activities such as jumping or
throwing
Similar to the Olympic lifts, plyometrics train the
neuromuscular system
The myotatic reflex occurs when muscles are suddenly
stretched, such as when preparing to jump or landing
from a jump
An effective stretch-shortening reflex helps increase force
production, making the movement more explosive
Plyometrics
Plyometrics are highly specific and effective
at developing explosiveness
The must be used sparingly, as the effect is
quite powerful
Easy to over train with plyometrics
Impact training is safe, as long as it is not
overdone
It is not a type of activity that makes one feel
fatigued in a traditional sense, but the
neuromuscular system will easily tire
Plyometrics
Plyometric training is most effective when the
body is fresh
The athletes will not improve explosiveness if they
are unable to give a maximum effort
Only maximum efforts will force the body to
adapt to a higher level
Plyometrics
Examples:
Squat Jump
Hurdle Hop
Box Jump
Russian Plyo Box
Clap Push Up
Bench Press Throw
Plyometrics
Volume should be kept low
From 2 to 6 reps for 3 to 5 sets
Movements that involve more impact (such as
from higher heights or with weight added) should
use even lower volume
1 to 3 reps
Plyometrics
Very effective on their own for development
or maintenance of explosiveness
When combined with other methods, such as
the Olympic lifts or Combination Training
(to follow), they are even MORE effective
Combination Training
The combination of traditional strength
training with plyometrics
Elicits a very powerful response
A set of heavy lifting will prime the muscles to
produce a more powerful explosive response
during plyometric activity
Sprinters who perform 1 RM prior to sprinting
Combination Training
Takes four predominant forms
Traditional Combination Training
Perform explosive exercise (plyometrics) prior to
strength training (squats)
Compound Training
Explosive training on one day, strength training on the
next
Complex Training
Several sets of strength training followed by several
sets of explosive training
Contrast Training
Alternate strength training with explosive training
Combination Training
Traditional Combination Training
Training power exercises at the beginning of a
workout session prior to strength exercises
- This type of training has been shown to be highly
effective in developing explosiveness in the short
term
- Effective with beginners and athletes with low
levels of strength
Combination Training
Compound Training
Separating strength and explosive training by
days
Ensures enough rest in between different types of
training
There is support for using traditional
combination and compound training with
beginner athletes with lower levels of strength
Combination Training
Complex Training
The planning of several sets of heavy strength
training repetitions, such as the back squat,
followed by lighter power movements, such as
jumping or jump squats
Goes against research suggesting that power
movements should be performed prior to
strength exercises
Less effective for developing explosiveness
Fatiguing of the neuromuscular system
Combination Training
Contrast Training
Alternating strength exercise with explosive
training from set to set
An example of contrast training would be
performing a set of back squats, followed by a set of
lighter jump squats, and then alternating between
these two types of exercises.
Combination Training
Best results are with a primary exercise, such
as the squat, paired with loaded and
unloaded plyometrics
Loads should be high for the strength
movement, while the plyometrics should have
a light load or no load at all
Contrast Training Example:
Back Squat 3 reps at 85%, followed by 4 reps of
weighted squat jump @ 50% bodyweight,
followed by 4 hurdle hops, then rest
Accommodated/Accelerated
Resistance
Involves the use of chains, bands, and weight
releasers
These tools will overload certain parts of a
movement, while releasing tension at others
Can be used to accelerate movements as well
Overspeed training
Accommodated/Accelerated
Resistance
Combined with other methods, such as
Olympic lifts and Combination Training may
improve results further
An excellent way of adding a novel stimulus to
exercises that have long since been mastered
and adapted to, such as squats
Makes the lift much more challenging
Accommodated/Accelerated
Resistance
Examples:
Questions?
Thank you for your interest!
www.xlathlete.com