How To Train For EXPLOSIVE SPEED & POWER - Full Guide

Summary

The video introduces an Elastic-Based Training System designed to enhance speed, power, and explosiveness for athletes, particularly in sports like track, field, and basketball. The method focuses on maximizing the stretch-shortening cycle and maintaining elasticity, essential for speed. The six fundamentals of this system prioritize velocity-specific exercises, low body fat, proper plyometric training, and maintaining strength without sacrificing power. The video explains how Division I athletes often slow down due to traditional strength training, emphasizing the need to focus on elasticity to remain fast and explosive.

Takeaways

• 🚀 The key to increasing speed and explosiveness is using the 'Elastic Based Training System,' which focuses on optimizing the stretch-shortening cycle in athletes.
• 📊 Many Division 1 track and field athletes run faster in high school than in college due to changes in training emphasis from elastic to strength-focused exercises.
• ⚡ Elastic dominant athletes prioritize minimizing ground contact times (under 0.2 seconds) and achieving high peak forces while sprinting, which can't be matched in the weight room.
• 🏋️‍♂️ Strength and conditioning coaches often emphasize increasing strength in lifts like squats and deadlifts, which can alter muscle firing patterns and diminish an athlete's speed over time.
• 🎯 The '80/20 rule' for training volume suggests that 80% of an athlete's training should be speed and plyometric work, while 20% should be strength-focused.
• 📉 An athlete's RSI (Reactive Strength Index) score needs to be 2.5 or higher to handle high-intensity plyometrics and improve sprint times.
• 💪 For optimal speed, athletes should maintain body fat levels between 8-12%. Excess fat can significantly slow down sprint times.
• 🦵 Daily low-intensity plyometrics are essential for developing elasticity and avoiding injuries. These exercises should focus on frequent but gentle tendon exposure.
• ⚖️ Relative strength and power are crucial. Lifts should focus on glute-dominant movements performed explosively, rather than heavy grinding reps.
• 🏃‍♂️ The main goal should be emphasized in training sessions. For sprinting, this means prioritizing sprint and jump training early in the workout when fatigue is minimal.

Q & A

What is the elastic-based training system?

The elastic-based training system is a method used to enhance speed, power, and explosiveness by focusing on developing elasticity in athletes. It emphasizes exercises that improve the stretch-shortening cycle and ground contact times during sprints, aiming to make athletes 'elastic dominant.'

Why do Division 1 athletes often run slower in college than in high school?

Many Division 1 athletes run slower in college because their training often shifts focus from elasticity to strength. Strength and conditioning coaches may prioritize weight room exercises, which alters muscle firing patterns, reduces elasticity, and diminishes the athlete’s natural speed advantage.

What does it mean to be an 'elastic dominant athlete'?

An elastic dominant athlete excels in using the stretch-shortening cycle, with ground contact times under 0.2 seconds during sprints. These athletes rely on their tendons' elasticity to generate speed and power rather than muscular strength alone.

What are class two and class three levers, and how do they relate to elastic dominance?

Class two and class three levers are mechanical advantages in the body that help elastic dominant athletes maximize their sprinting efficiency by utilizing the stretch-shortening cycle. These levers reduce the tendency to over-stride and prevent athletes from relying too much on muscle power.

What is the 80/20 rule in the elastic-based training system?

The 80/20 rule refers to how training should be split. 80% of the training volume should consist of sprinting and plyometrics (fast, explosive movements), while the remaining 20% should focus on strength training, like squats or deadlifts, that complement elasticity.

What is RSI, and why is it important for sprinting?

RSI (Reactive Strength Index) is a measure of an athlete’s ability to quickly absorb and produce force, which is critical for explosive movements like sprinting. An RSI score of 2.5 or higher is ideal for athletes aiming to improve speed and handle high-intensity plyometrics.

How does body fat impact sprinting speed?

Research shows that for every 2-4 pounds of body fat, an athlete’s sprint time can slow by 0.1 to 0.3 seconds. To optimize speed, athletes should aim for a body fat percentage between 10-12%, while maintaining high protein intake and strength training.

What is meant by 'becoming a master of one, not average at all'?

This principle suggests that athletes should focus on mastering one key strength, such as elasticity, rather than trying to improve all areas of fitness equally. Specializing in one trait leads to better results than becoming moderately good in multiple areas.

How should extensive plyometrics be incorporated into daily training?

Extensive plyometrics should be done daily but at low intensity. The goal is to expose the tendons to elastic movements without risking injury from overuse. Examples include skipping and jumping exercises as part of a warm-up.

What is the difference between relative strength and relative power, and why are they important?

Relative strength refers to an athlete’s strength in relation to their body weight, while relative power focuses on how quickly they can produce force. Both are important, but power has a higher transfer to speed, so exercises should focus on explosive movements with controlled, fast lifts.