“Explosive strength” and “speed” training is the best way to become more athletic. “Force” is that which changes or tends to change the state of rest or motion in matter. “Work” is equivalent to a force expressed through a displacement with no limitation on time. “Torque” is the effectiveness of a force to produce rotation of an object about an axis. “Power” is the rate at which work is performed or the rate of the transformation of metabolic potential energy. The most effective style of training for becoming faster, stronger, leaner, and more coordinated is explosive strength and speed work performed in a manner over time that produces and elicits results by providing a structured and planned program of neurological stress placed on athletes bodies.
So what does this mean? It means that athletes bodies adapt to whatever stimuli applied to it. Training is a scientific process “if you fail to plan, you plan to fail” or in ways we like to look at it, athletes will not maximize their potential / maintain their maximum athletic capability without training explosive for the duration of life.
The energy sources involved during explosive training can and will benefit all athletes no matter which sport they play or profession they choose (military, fire, police, office worker, construction worker, etc.). Every body has the potential to train explosive and benefit from this style of training. Whether an endurance athlete or power athlete, explosive training will enhance their bodies efficiency in producing force. The Energy systems our programming trains involve the efficiency of athletes bodies ability to produce and use adenosine triphosphate and creatine phosphate to produce metabolic power. Events, exercises or movements that last about 10 seconds or fewer benefit from training the ATP/CP energy system. The performance in sports and all exercises can be assessed and described in terms of force, work, torque, power, and endurance. The athletes body is capable of power output over a wide range of times from lower intensity durations to higher intensity durations. If athletes focus on increasing their ability to produce force quickly, they will become more effective at short duration and longer duration training and competition.
Athletes body is controlled by the connection between their mind and movement. When we want to sprint we sprint, jump we jump, etc. What makes us go fast? Our central nervous system is comprised of a neurological process that creates mechanical movement and force production. When we train explosive, we tap into this neurological process and train our central nervous system to fire demands quickly and our ability to move on demand in the manner at which we want to. One of the most effective ways to tap into this is using the contrast method while training. The contrast of heavy to light load on the body enhances the central nervous system over time by training the amount of motor unit recruitment an athlete is capable of. This simple fact has been proven over and over at the olympic and professional levels so younger athletes need to understand, if they’re doing contrast training, so should they.
One example of contrast training would be a front squat for 3 reps at 100% body weight descending into the bottom of the squats under control and firing up out of the squats as quickly as possible. After the squats the athlete goes directly into 6 box jumps. On these front squats, the athlete will have activated the same motor units and muscle activation as the firing during the box jumps. When this type of training is performed every session consistently over the course of weeks, months and years it can be very apparent that it works. The heavier we are able to lift and the quicker we are able to move, the more athletic we become.