The ABC's of Explosive Training

Jason Price, MS, CSCS, ATC, LAT, CPT, USAW Club Coach

Every athlete in every sport will tell you that without proper training you will not reach your full potential in your sport. Over the past twenty plus years explosive training by using modes like medicine balls, plyometrics and Olympic Style Weightlifting have become the cornerstone of program design for sports performance. Almost all sports have an explosive component to it and all of those can be benefited by training explosively.

But, training explosively is not as easy as just deciding to train for explosive power and then going to do it. These modes of training are highly technical and must be performed appropriately to gain the full benefits from the training. When thinking about training explosively the classic sang of “Its NOT about the quantity but it ALL about the quality” holds true. When thinking about how to jump into explosive training it is as simple as ABC.

Add weight after technique is mastered – The benefits of explosive training are directly correlated with the flawlessness of the athlete’s technique. Whether it is medicine ball training, polymeric training, or Olympic style weightlifting without proper technique optimal benefits will not be achieved and risk of injury goes up dramatically.

Be Explosive – It is not called explosive training for a cool name. If you want to become more explosive in your sport you have to train explosive in the weight room. No matter the mode explosive training trains the Nervous system primarily and the muscular system secondary. By creating a training environment where the nervous system will need more recruitment of muscle fibers will make the athlete stronger by increasing the body’s ability to call more muscle fibers to contract to overcome a resistance.

Coaching, Coaching, Coaching – Explosive training should not be self taught. But, with proper coaching and understanding of the basics any athlete can learn proper technique which they can carry over to their training. Alone an athlete will not be able to tell when they have a technique flaws. Proper coaching will find technical flaws and correct them.  Watching videos on YouTube does not account for proper coaching.  There are plenty of solid coaches with videos on YouTube but nothing and I mean nothing can replace quality hands on coaching.  You can find a quality coach by going to www.nsca.com or www.weightlifting.teamusa.org for example. 

Training explosively works but what you have to do is find the mode which fits well for you as an athlete, the sport you compete in and what works best for you.  Not everyone will pick up the olympic lifts but that does not mean that there is not an explosive training technique out there for you.  If you have questions about training explosively or help finding someone in your area to coach you please contact us below.

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