Explosive Power and Strength Training

EXPLOSIVE TRAINING

Explosive training develops power. Power is referred to as the combination of strength and speed. We have all seen athletes that are strong but are not great athletes because they are too slow. And the same can be said about athletes that are fast but are not strong enough. But, if an athlete has the characteristics of both, strength and speed, then he or she will have what it takes to become a champion. This champion is what we call a Power Athlete. Through our philosophy this program will develop you into a power athlete.

Developing yourself into a power athlete can be accomplished several ways. We use a variety of explosive exercises, which are listed below. These exercises help to develop explosive power throughout your body. The core of the body is referred to as the body's center of gravity. The explosive exercises develop muscles associated with the center of the body, primarily the hips and lower back. It is impossible to isolate one or a group of muscles when using these exercises, because nearly every muscle in the body is used when executing these exercises with proper technique.

Technique is extremely important when learning these exercises. Technique should never be compromised for lifting more weight. Master the technique before advancing in weight. Recovery time between sets is another important consideration. During the earlier phases of the summer, 1-2 minutes is sufficient for recovery. As you progress through the Summer the rest period between sets should increase to around 3 minutes.

TECHNIQUE, SPEED AND STRENGTH ARE THE KEYS TO EXPLOSIVE EXERCISES!

EXPLOSIVE POWER EXERCISES

STRENGTH TRAINING

Strength training is not only used for performance enhancement but injury prevention as well. As you become stronger you will be able to run faster, jump higher and withstand the rigors of competition.

Strength building can be done in a variety of ways. You will start with lighter weights and higher repetitions and as the Summer moves on you will advance to heavier weights and lower repetitions (progressive overload). The rest time taken between sets should also be adjusted as you move through phases of the workout. During the first phase, no more than 1minute should be taken, and during the last phase no more than 3 minutes should be taken between sets.

TECHNIQUE IS EXTREMELY IMPORTANT AND SHOULD NEVER BE

COMPROMISED TO LIFT A HEAVIER WEIGHT!

STRENGTH EXERCISES

Copyright 2010 Gregory A. Werner