Explosive_training___Hot_Topic - Explosive Training Lee...

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Explosive Training Lee Brown, EdD, CSCS,*D Steve Kelly, MS, CSCS This paper was presented as part of the NSCA Hot Topic Series. All information contained herein is copyright© of the NSCA. www.nsca-lift.org
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Hot Topics: Explosive Training www.nsca-lift.org 2 Introduction Explosive training is a concept that appeals to a great number of strength and conditioning professionals, athletic trainers, athletes, and non-athletes alike. Performing exercises in an explosive manner has been shown to produce favorable results in terms of athletic and human performance (5,6,10). This would seem logical since explosive power output is the main determinant of performance in activities requiring jumping, throwing, striking, accelerating, and rapidly changing direction. However, this type of exercise is also beneficial to a wide range of individuals, from adolescents to seniors, who merely perform normal everyday activities of daily living. Training explosively (1,4,5) involves performing the eccentric (lowering) portion of a lift at normal speed while the concentric (lifting) portion is performed as rapidly and forcefully as possible. Explosive training is designed to increase muscular power which is defined as the rate of performing work. In addition, the explosive performance of an exercise appears to increase both the rate of force development and the rate of velocity development or an individuals ability to produce force and velocity in a very short time period (5,9). The adaptations to explosive training continue to be researched, but there are a few widely accepted fundamental principles which underlie the effectiveness of these exercises. Adaptations The neural adaptations which occur during explosive training provide the greatest explanation for their effectiveness. Improved motor unit recruitment may account for the most important adaptation encountered during explosive training regimens. Since larger motor units (composed predominantly of Type II muscle fibers, or fast twitch) have higher neural thresholds than do smaller motor units, therefore they are stimulated only under greater intensity training. Explosive training achieves this demand, resulting in recruitment of the larger more powerful motor
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Explosive_training___Hot_Topic - Explosive Training Lee...

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