Explosive Training

Tune in to the NFL or NBA draft or read the scouting reports and you would be surprised how many times the commentators use the word "explosive".  If you happen to catch a track and field meet on television, you'll hear the announcers talk about how explosive sprinters are out of the blocks.  Athletes and strength coaches talk about explosiveness, too-and better ways to train and develop it.  As a speed and agility coach I use explosive strength training to the athletes I work with at the Sports and Medical Sciences Academy and in my private training with Fast Lane Sports Performance.  I call it speed in the lift.  Explosive training simply means the intent to produce maximal force or effort in a given skill, exercise, or drill.  In explosive training the athlete is training the central nervous system, muscular system, and skill system to move fast.  When doing explosive training it is important that the athlete is recovered and well rested so the volume of the exercise should be low with plenty of rest in between sets.  Exercises like Olympic lifts, plyometrics, throwing, and short sprint training are the best ways to increase an athlete's fast twitch muscle fibers, and have the fibers fire fast behind a lot of strength. 

Most explosive exercise are very difficult and it takes strength, flexibility, coordination, and balance.  For most of the athletes I train, I start them with the simplest form of an explosive exercise then build up from there.  This way the athlete will have a chance to improve their strength, coordination, and their flexibilty before going into more difficult explosive exercises.   When doing explosive training along with sped training and athlete has to beware of their recovery in between workouts.  It is important to do explosive movements exercises and speed training well rested to maximize movement and velocity.