Explosive Strength Is a Must in Athletics
Sports require maximal amounts of speed, agility, endurance, power, and muscular strength. Strength and power is trained through a strength and conditioning coach's ability to manipulate the variables of a training program. These variables include reps, weights, sets, rest, the number of exercises, exercise type, and the rate of force applied to each strength & power lift. Athletics require high rates of force development, which is the maximum force and the time it takes to reach maximum force by the muscles. Rate of force development is also known as "explosive strength."
So what is Explosive Strength?Explosive strength is when a basketball player elevates for a rebound or to dunk the basketball; a soccer player jumping up for a header; a volleyball player elevating up to the net to block or spike the volleyball; or a wide receiver going up for a jump ball over a defensive back. These movements all require high amounts of explosive strength. During these movements, explosive strength is applied upon the ground by the athlete after they prepare (counter movement) to elevate into the air. It is during the application upon the ground, post-counter movement, that the greatest level of explosive strength is utilized (concentric muscular action). Athletes who have greater levels of explosive strength will typically elevate higher, with all other variables held constant.
Explosive strength used during jumping, for many sports, often track through a series of similar movements. First, the legs become loaded during the counter movement as the knees and hips slightly flex. Second, the jump leg(s) become fully extended, along with the hips (triple extension), as the body is propelled (concentric muscular action) into the air. Third, the body impacts the ground during landing and the muscles and tendons involved are stretched and then shortened. In consequence, storage of elastic energy, in both the muscles and tendons, allow for another concentric muscular action to occur due to the neural response by the mechanical stretch stimulus. This counter movement allows for increased concentric capabilities because it activates this mechanical stretch stimulus that is known as the stretch-shortening cycle (SSC).
The SSC is active in all movements, including running, and is directly related to increased jump height and faster speeds. Elite sprinters show greater SSC capabilities. In a sport like soccer or basketball, where it is vital for an athlete to be able to out jump their competition, the SSC is crucial in the athlete's development. An analysis of a jump header in soccer highlights the athlete's activation of the SSC in motion. As the athlete prepares for flight, he begins by loading the leg through a counter movement. The counter movement stores energy in the tendons and muscles involved by slightly flexing the knees and hips. Second, the athlete re-accelerates (concentric muscular action) by utilizing the stored energy (SSC). This counter movement happens quickly; in fact, the quicker it happens typically the higher the athlete seems to jump.
Explosive Strength depends on overall muscular coordination between the agonists, antagonists, and synergists. This total body coordination is trainable and must be trained through total body complex movements, as well as core and power lifts. For this reason, Olympic style lifting has been utilized from the beginning of athletic performance training by strength and conditioning coaches.
How should an athlete train to gain explosive strength?
Upper Body Lifts: bench, one arm bench, pull ups, heavy ropes, etc¦ generally 5 to 6 sets of 5 repetitions is the prescription to increase cross sectional areas, which allows for enhanced strength / force output. However, maximal strength requires the usage of 1-2 repetitions. Engaging in complex training.
Lower Body Lifts: squats, baker squats, deadlifts, glute-ham raise, leg curls, etc¦ again, generally speaking, 5 to 6 sets of 5 repetitions is the prescription to increase cross sectionals and muscular strength. As with upper body exercises, studies have shown that 2 repetitions increase absolute power. It is important to note that hamstrings are a fast twitch muscle; therefore, hamstrings should be trained utilizing lower repetitions. As well, full range of motion (ROM) squats has shown to improve vertical jumping abilities over parallel squats because they stimulate the gluteal musculature group at much greater levels (3)
Olympic Lifts: power cleans, hang cleans, snatch, split jerk, etc¦These lifts were the first exercises to be labeled "functional" because they involve the triple extension. If you analyze any and all athletic explosive strength movements, they all involve the triple extension. Select repetitions as low as 2 for heavier absolute strength days and 3-5 repetitions for more explosive strength days. 3-5 repetitions allow for greater levels of acceleration because the load percentage is 75-85% 1 rep maximum (1RM).If you are serious about increasing your athleticism you must enhance your explosive strength capability. Explosive strength is the key behind all dominant athletes.
Copyright Functional Muscle Fitness© 2012
SOURCES
1. The Essentials of Strength Training and Conditioning (3rd edition).By, National Strength and Conditioning AssociationEditors: Thomas R. Baechle and Roger W. Earle ©2008, 2000, 1994
2. Hakkinen K. Neuromuscular and hormonal adaptations during strength and power training. J Sports Med 29: 9-15, 1989.
3. Mark Wine. Range of Motion Squats vs. Parallel Squats (pt.I). Functional Muscle Fitness.com 2012.
So what is Explosive Strength?Explosive strength is when a basketball player elevates for a rebound or to dunk the basketball; a soccer player jumping up for a header; a volleyball player elevating up to the net to block or spike the volleyball; or a wide receiver going up for a jump ball over a defensive back. These movements all require high amounts of explosive strength. During these movements, explosive strength is applied upon the ground by the athlete after they prepare (counter movement) to elevate into the air. It is during the application upon the ground, post-counter movement, that the greatest level of explosive strength is utilized (concentric muscular action). Athletes who have greater levels of explosive strength will typically elevate higher, with all other variables held constant.
Explosive strength used during jumping, for many sports, often track through a series of similar movements. First, the legs become loaded during the counter movement as the knees and hips slightly flex. Second, the jump leg(s) become fully extended, along with the hips (triple extension), as the body is propelled (concentric muscular action) into the air. Third, the body impacts the ground during landing and the muscles and tendons involved are stretched and then shortened. In consequence, storage of elastic energy, in both the muscles and tendons, allow for another concentric muscular action to occur due to the neural response by the mechanical stretch stimulus. This counter movement allows for increased concentric capabilities because it activates this mechanical stretch stimulus that is known as the stretch-shortening cycle (SSC).
The SSC is active in all movements, including running, and is directly related to increased jump height and faster speeds. Elite sprinters show greater SSC capabilities. In a sport like soccer or basketball, where it is vital for an athlete to be able to out jump their competition, the SSC is crucial in the athlete's development. An analysis of a jump header in soccer highlights the athlete's activation of the SSC in motion. As the athlete prepares for flight, he begins by loading the leg through a counter movement. The counter movement stores energy in the tendons and muscles involved by slightly flexing the knees and hips. Second, the athlete re-accelerates (concentric muscular action) by utilizing the stored energy (SSC). This counter movement happens quickly; in fact, the quicker it happens typically the higher the athlete seems to jump.
Explosive Strength depends on overall muscular coordination between the agonists, antagonists, and synergists. This total body coordination is trainable and must be trained through total body complex movements, as well as core and power lifts. For this reason, Olympic style lifting has been utilized from the beginning of athletic performance training by strength and conditioning coaches.
How should an athlete train to gain explosive strength?
Upper Body Lifts: bench, one arm bench, pull ups, heavy ropes, etc¦ generally 5 to 6 sets of 5 repetitions is the prescription to increase cross sectional areas, which allows for enhanced strength / force output. However, maximal strength requires the usage of 1-2 repetitions. Engaging in complex training.
Lower Body Lifts: squats, baker squats, deadlifts, glute-ham raise, leg curls, etc¦ again, generally speaking, 5 to 6 sets of 5 repetitions is the prescription to increase cross sectionals and muscular strength. As with upper body exercises, studies have shown that 2 repetitions increase absolute power. It is important to note that hamstrings are a fast twitch muscle; therefore, hamstrings should be trained utilizing lower repetitions. As well, full range of motion (ROM) squats has shown to improve vertical jumping abilities over parallel squats because they stimulate the gluteal musculature group at much greater levels (3)
Olympic Lifts: power cleans, hang cleans, snatch, split jerk, etc¦These lifts were the first exercises to be labeled "functional" because they involve the triple extension. If you analyze any and all athletic explosive strength movements, they all involve the triple extension. Select repetitions as low as 2 for heavier absolute strength days and 3-5 repetitions for more explosive strength days. 3-5 repetitions allow for greater levels of acceleration because the load percentage is 75-85% 1 rep maximum (1RM).If you are serious about increasing your athleticism you must enhance your explosive strength capability. Explosive strength is the key behind all dominant athletes.
Copyright Functional Muscle Fitness© 2012
SOURCES
1. The Essentials of Strength Training and Conditioning (3rd edition).By, National Strength and Conditioning AssociationEditors: Thomas R. Baechle and Roger W. Earle ©2008, 2000, 1994
2. Hakkinen K. Neuromuscular and hormonal adaptations during strength and power training. J Sports Med 29: 9-15, 1989.
3. Mark Wine. Range of Motion Squats vs. Parallel Squats (pt.I). Functional Muscle Fitness.com 2012.
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