Explosive training is a type of training that pertains to athletes and coaches from all walks of competition and enhances personal performance directly to the particular competition. Any sport requiring jumping, throwing, striking, accelerating, and changing direction would make perfect sense to train explosive power due to the degree of sport specificity. Some athletes can become confused sometimes when training for competition. It should be understood that as an athlete, we are training the movement not the muscle or isolation of one. It’s not a matter of what your leg muscles look like but rather what they are doing for you in your competition.

Now you may be thinking… Okay but what should I do or how should I start training?

Step 1: Base Rules

First things first, are you yourself able to move efficiently in your own body?  Whether this be running, jumping, etc…  Many people want to develop great power but can not simply transfer energy through their body from top to bottom.  The 2 things we need to analyze here is are you simply physically fit enough to move comfortably in your body and does your core display enough strength and stability to transfer energy from top to bottom or vice versa.  If this is good move to step 2…

Step 2: Key Movements

Are you performing the right movements and in the correct fashion for you to optimize your explosive power?  Many athletes don’t realize we train movements not muscles.  Make sure you are performing complex multi-joint movements that mimic your movements of your natural sport.  If you are performing the right explosive training exercises move to step 3…

Step 3:  Manipulate and Progress

This maybe the hardest for athletes to understand so let’s break it down.  When I say manipulating I’m referring to breaking down each particular movement and optimizing it with supplemental work and hitting it at every angle possible.  Then we need to make sure that we steadily progress the movement in order to ensure that the athlete is continually progressing to avoid plateau’s in power.

I strongly believe that there is numerous ways to always increase your power and speed through explosive strength training.  Power = force x velocity… If you’re weak, get strong to increase power.  If you’re slow, increase speeds/intensity of training to get faster.  The simple fact is that it can be trained.  Don’t believe me? Then check out how were doing it here… Total Xplosive Training


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Chris Barnard
Chris Barnard

Chris Barnard is a strength and conditioning coach at Strength Camp, a hardcore athlete training facility in St. Petersburg, Florida, as well as author of multiple performance programs. He has worked with athletes at all levels and from many different sports to produce the highest level of performance in each. He currently resides in St Petersburg, Florida and continues to pursuit breakthroughs in athletic performance.