Explosiveness
Explosiveness is the ability to express an advanced level of strength in a short time frame. Over 9 weeks this program will help you develop both the strength and contraction speed to allow you to quickly produce a lot of force (click to see sample screen shot of one day). The first stage of this program is dedicated to developing a foundation of strength, after which the athlete will focus on optimizing the elastic and neuromuscular components of dynamic movement through contrast training methods.
What you get:
Program Length: 9 weeks
Training Days/Week: 5 (3 high intensity + 2 low intensity)
Program Structure: Phase 1: Four Weeks General Strength /Preparation
Phase 2: Five Weeks Explosive
Components: Weights, Med Ball, Jumps
Best For: Team Sports
Program Breakdown (explosive component):
Day 1: Lower Body – Knee Hinge/Vertical Explosive
Day 2: Recovery
Day 3: Upper Body Explosive
Day 4: Recovery
Day 5: Lower Body – Hip Hinge/Horizontal Explosive
Program Description
Being explosive isn’t about the amount of weight an athlete is able to lift, it’s about maximizing the elastic qualities of muscles and tendons. Unlike traditional weightlifting, this program addresses the absorption and transfer of forces encountered by the body in athletic movement via contrast training. This program is best utilized for athletes looking to improve leaping and reactive abilities.