Explosive training is the process of completing single bouts of a few repetitions with one single exercise with resistance behind it to overload it, such as completing sprints with a parachute or using a sled for sprinting or wearing a weighted chest apparatus or weight belt doing stairs. All these modalities are shown to assist the athlete in overloading and making them stronger and faster. Other forms of training is quick feet agility, which is the process of completing cone agility drills and ladders drills.
The beautiful thing about this is how this can all tie together. Putting resistance on the athlete has proven to increase speed and explosion, and there are so many more exercises that can be effective with resistance added to them. However, we must be safe at all times and only add little resistance at a time to make sure that injury may not occur and success in elevating athletic levels is going to be the success. Explosive training should be concrete and understood with each and every athlete that there is chance of injury, but following the proper instruction will definitely lessen these chances of injury.
Great examples of increasing explosive training modules would include the large sprint exercise such as the 40 yard and the 100 yard sprint, first working on form and then working on overloading the muscles for speed and power. It is important to accomplish form first and then work on speed. However, adding strength training into an athlete’s exercise program is highly important just like adding resistance to the strength and conditioning mode.
It is very important that the body is worked proportionally with at least two exercises per muscle group with at least one heavier explosion exercise focusing on that muscle group for at least 4-8 sets, starting with 1-2 warm-up sets followed by 4-5 heavy sets and a cool down or flush set with moderate weight with to help burn out the muscle. Start with 10-12 reps for warm-ups and for heavier sets should be 4-6 reps and the flush set should be 10-12 reps. This pertains to all exercises listed below. This can happen through the great exercises of the chest presses, back-rows, arms and quads, hamstrings and especially the calves. Other great exercises that are important in explosive power is the dead lift and power cleans, but research is showing that lessening the resistance quite a bit and working with functional training and balance is also a key element for athletes to perform better and more efficiently.