In the realm of fitness and athletic performance, explosive strength training stands out as one of many components that can dramatically enhance a client’s physical capabilities, functional strength and overall mobility for everyday activities. This form of training varies greatly from traditional weightlifting, where the goal of hypertrophy takes center stage. This article explores variations in training that include plyometrics, power moves, explosive contractions, and strength training, in an effort to help personal trainers design programs that fit the needs and goals of each unique client.
Does the Client Seek Strength or Power?
When working with dedicated athletes, personal trainers must possess the knowledge to guide their clients in a specific direction, one that will ultimately help them either improve physically in their chosen sport or add lean muscle mass purely for aesthetics. Understanding the variations in exercise protocols required to succeed in these goals can make all the difference between “just a workout session” and evolving into a powerhouse.
The first step involves determining whether the client seeks power or strength training. While strength training involves cultivating the ability to overcome resistance, power training enables one to overcome it in the shortest possible time. Below, we go a bit deeper into the differences between these two entities:
- The definition of strength considers the ability to exert force (measured in Newtons) in order to overcome a specific resistance/load.
- Force= mass (m) multiplied by acceleration (a). Mass gets quantified in kilograms (kg), and acceleration in meters per second squared (m/s2).
- The definition of power (measured in Watts) reflects the ability to exert force in the shortest period of time.
- Two different formulae for power can work: Power = Force multiplied by velocity; put another way, Power = Work/time.
When we train a client specifically for pure strength, we focus on moving as much weight as possible from one point to another (overcoming resistance) for a given number of repetitions. Training for pure power also focuses on overcoming resistance as quickly as possible. Trainers can facilitate improvements in power by either increasing force or velocity or using a method that mixes the two approaches.
The Quest to Increase Power
Trainers commonly approach this challenge by suggesting a combination of unloaded and loaded (up to 90% of a 1RM) exercises. This type of workout allows the client to work across their entire power continuum while striving to maximize power output. Trainers will want to encourage clients to move as quickly as possible when executing these moves, while always keeping proper control of the movement.
We can think of progressive resistance exercises as one form of power training, in which the resistance is low while the movement velocity remains high. The concentric part of an exercise, where the client moves the weight against the force of gravity, maintains speed and power, while the eccentric contraction, returning the weight to the starting point, proceeds at a slow, steady pace. Examples of exercises that work well for this mode of training include overhead triceps extensions, squats, dips, bicep curls, and push-ups, among others.
Over time, power training may lead to a shift in the muscle fiber spectrum toward a greater percentage of fast-twitch fibers. The neurological adaptations observed include a higher firing frequency and a stronger activation of the high-threshold motor units. In real-life applications, power helps prevent falls by enabling a person to react quickly and adeptly if one accidentally trips or otherwise lose their balance. In this light, we can see how advances in power training can directly improve one’s overall stability/quality of life.
First Strength, or Explosive Training, Then Power
Muscular power serves an important role in a variety of scenarios, ranging from elite sports to ordinary activities of daily living. Results for improvements in power after resistance training have yielded mixed outcomes, possibly due to changes in muscle activation/deactivation rates. One research study sought to determine the effects of heavy and explosive training programs on maximal power across a range of frequencies during cyclical contractions using a mathematical model.
Power during a low-frequency movement such as swimming showed more of an increase following a bout of heavy training, whereas power generated in a high-frequency movement such as running improved more following explosive training. These findings suggest that changes in the time required for activation and deactivation in response to training seem highly influential for maximal power across a range of functional frequencies; this finding will certainly have an effect on a personal trainer’s decision regarding an ideal training regimen for specific activities.
Combined strength and power training seems to be the most effective strategy for improving performance in athletic movements. However, we must point out that high-load resistance training can have more of an impact on improving athletic performances in weaker athletes than power training. This key finding points to the idea that an athlete may need to first cultivate a basic foundation of strength before attempting to optimize power development.
Understanding the Dynamics of Explosive Contractions
Rapid, explosive contractions, also known as ballistic lifting, differ greatly from traditional multiple-set weightlifting protocols, as they target distinct fitness adaptations. Explosive contractions prioritize power and rate of force development (RFD)by targeting fast-twitch muscle fibers. Multiple weightlifting sets prioritize muscle hypertrophy (growth) and maximum strength by extending time under tension and creating/inducing metabolic fatigue.
Explosive strength training, or power training, focuses on maximizing the amount of force generated in the shortest possible time. This training methodology emphasizes rapid, powerful movements that involve quick stretching/contracting of muscles, as one would observe in activities such as jumping, sprinting, and lifting. Explosive strength training emphasizes speed and movement power. It involves exercises that propel the body or weight from one point to another as quickly as possible. This type of training focuses less on the amount of weight lifted and more on the speed at which the muscle contracts as it moves the weight.
Explosive Training versus Multiple Sets of Traditional Weightlifting
If a client seeks to jump higher, punch harder, or sprint faster, training them with explosive contractions will prove the most direct path. If, on the other hand, they have a goal of building a larger, more muscular physique, multiple sets remain the gold standard.
Below we outline the basic differences between these two parameters:
Explosive Contractions
- Facilitates power, sports performance, and neuromuscular efficiency.
- Requires moving a light load (often 30% – 60% of the client’s 1RM), executed as fast and forcefully as possible, aiming for maximal intent.
- Trains the brain and nervous system to recruit motor units instantly.
- Typically involves 3–5 sets using fewer reps, with long rest periods (3–5 minutes) to ensure full nervous system recovery.
Multiple Resistance-Training Sets
- Encourages muscle mass (hypertrophy) and overall absolute strength.
- Requires lifting heavier loads or perform multiple continuous reps per set to induce localized muscle fatigue.
- The volume and accumulated time under tension trigger localized micro-trauma and metabolic stress that drive muscle growth.
- Typically involves 3–5 sets of 8–12 reps (or higher) taken close to or at muscular failure, with 1–2 minutes of rest.
Plyometrics and Fast-Twitch Muscle Fibers
Out of all the exercise variations that personal trainers might choose to include in a power-developing workout, plyometric moves can play a vital role in cultivating power. Armed with a strong power foundation, athletes can proceed to refining the skills required in their chosen endeavors.
As mentioned earlier, the rapid deceleration‐acceleration of a typical plyometric exercise produces an explosive reaction that increases both the speed and the power of the limbs during athletic activities. This, in turn, facilitates the production of maximal force in the shortest amount of time. We might think of plyometric training as the bridge between strength and performance.
In years past, personal trainers turned to weightlifting training as a means of helping clients improve strength, power and speed. One systematic review with meta-analysis evaluated the effects of weightlifting training on strength, power, and speed compared with traditional resistance training, plyometric training, and/or a control group. Researchers found that by targeting the fast-twitch muscle fibers responsible for quick, explosive movements, individuals could significantly improve their ability to perform actions requiring high power output and speed. Fast-twitch fibers, as we may recall, excel at generating short bursts of strength or speed, as opposed to slow-twitch fibers. These muscle fibers do tend to fatigue more quickly; however, they shine in explosive movements that require significant power for a short duration. We can further categorize fast-twitch fibers as Type IIa and Type IIb, with Type IIb having the greatest capacity to produce quick, powerful bursts of speed.
Fast-twitch muscle fibers rely upon the ATP-PC energy system, the human body’s primary anaerobic energy pathway that provides fuel for immediate explosive movements. This system can only provide sufficient energy for up to 12 seconds; after that, the body must shift to its aerobic energy pathways.
In track and field events, these fibers power sprinters off the blocks and high jumpers over the bar. In team sports such as basketball and football, athletes can expect to see more powerful jumps, quicker sprints, and faster changes of direction. However, the benefit of cultivating this ability does not end with just sports endeavors. Explosive strength affords many advantages in everyday life, whether one needs to make an immediate jump out of harm’s way, quickly cross four lanes of traffic during a break, or play tag with one’s children. Therefore, experts feel that training specifically to cultivate explosive strength can enhance one’s quality of life while also reducing the risk of injuries in sports or daily activities.
Explosive Strength Training and Weight Loss
After reading and understanding the principles and concepts of explosive training, we can easily see how it may positively affect an athlete’s metabolic rate and fat-burning capacity. Research conducted by Stephen Boutcher in 2011 revealed very interesting data in this area, which appeared in the International Journal of Obesity. It purports that by participating in high-intensity interval training (HIIT), which often includes some explosive strength components, an athlete can elicit a significant increase in both fat oxidation and post-exercise oxygen consumption. Commonly referred to as an “afterburn effect”, we can see how explosive training might directly affect fat loss, much more so than steady-state endurance training.
Building a Successful Training Program
As with any sports-related endeavor, the building of a workout program must take into account many different aspects. Designing an explosive training protocol involves careful consideration of various components to ensure it enhances explosive power, promotes overall fitness, prevents injury, and supports long-term athletic development.
Here we list some key tenets to which trainers should adhere:
- Begin by defining clear, specific goals
- Conduct an initial assessment to determine current fitness levels, strengths and weaknesses
- Structure the program to gradually increase the intensity and complexity of exercises to continuously challenge the muscles and nervous system
- Incorporate a variety of moves, mixing plyometrics, Olympic lifts, ballistic exercises, speed training, and agility drills to target explosive strength from multiple angles
- Plan cycles of training phases, alternating between periods of high intensity and volume with periods focused on recovery and skill development
Once these foundations have been met, the trainer can begin to develop a circuit or an interval-based workout protocol. Build the training around short bursts (20-60 seconds) of maximal-effort explosive movements, followed by 10-20 seconds of “active recovery” — walking, jogging, etc. Depending on the client’s specific fitness level, they can repeat this circuit for 2, 3 or more rounds in a single training session.
Below we offer a sample training design:
Plyometric Exercises
- Box Jumps
- Squat Jumps
- Lateral Bounds
- Depth Jumps
Olympic Lifts
- Clean and Jerk
- Snatch
- Power Clean
- Hang Snatch
Sprinting and Agility Drills
- Sprint Starts
- Agility Ladders
- Shuttle Run
- Cone Drills
Ballistic Exercises
- Medicine Ball Throws
- Kettlebell Swings
- Push Press
- Slam Balls
Weaving Explosive Training into Regular Fitness Workouts
Rather than ask clients to focus solely on explosive power training, many personal trainers like to utilize this as an adjunct to other modes. Known as complementary training, this concept encourages the integration of strength training, endurance training, and flexibility with plyometrics to create and support overall fitness/athletic performance.
Explosive training should occur on separate days from maximum strength training sessions or other focus areas so as to avoid overtraining specific muscle groups. Cross-training, too, has a role here. Activities that benefit one’s cardiovascular health, injury prevention and ease of mobility help pave the way for a well-rounded program.
Allow Room for Rest Days
As with any serious training endeavor, the body must have an opportunity to rejuvenate itself and its energy stores. Rest days enable both physical and mental recovery. Many athletes choose to add in some “active recovery” on rest days, such as yoga, walking or bodyweight-only movements. This can help to speed up muscle repair and also promote better circulation. Trainers should remain vigilant about stressing the importance of adequate quality sleep for complete recovery, as well as muscle growth.
Designing an explosive strength training program should always consider individual clients’ needs, preferences and goals. Build in regular assessments and adjust program areas as needed to address progress plateaus, reduce the risk of injury, and ensure continuous improvement. A vigilant trainer fosters success in their clients, whether they train for aesthetics, pure strength, or explosive power.
References
fitnessmith.com/blog/explosive-moves-to-build-muscle-faster/
healthline.com/health/fitness/explosive-workouts
mirafit.co.uk/blog/which-exercises-improve-explosive-strength/
physio-pedia.com/Strength_Training_versus_Power_Training
aim7.com/exercise/resistance-training/explosive
pubmed.ncbi.nlm.nih.gov/31809414/
pmc.ncbi.nlm.nih.gov/articles/PMC9680266/
pmc.ncbi.nlm.nih.gov/articles/PMC4637913/
pubmed.ncbi.nlm.nih.gov/35025093/
onlinelibrary.wiley.com/doi/10.1155/2011/868305
