Ever wondered how athletes seem to go hard and fast throughout a fight or a game without fatiguing, this is one of the methods they use!
If you want to learn how to go harder and faster for longer, then read on!
The goal of the explosive repeat method is to develop the explosive endurance of the fast twitch fibres.
Like many other training methods, explosive repeats provide an opportunity to train recovery using dynamic energy control.
Choose an explosive exercise that makes it easy to measure power output or distance covered to increase the motivation that comes from seeing measurable improvement.
An exercise that could be used is “Double leg bounds”, and it's especially beneficial for sports with an explosive lower body component.
Guidelines for doing explosive repeats are:
Use work periods of 8 - 10 secs (around 10 - 12 bounds, if doing double leg bounds).
Cover as much distance as possible with each explosive burst - mark this distance.
Actively recover for 60 secs while focusing on dynamic energy control (skipping, sports specific movement etc..).
Repeat the explosive work period until the athlete can no longer cover the same distance each time
Aim for measurable improvement by adding repetitions each week when first implementing; once able to hit the higher end (20), increase the work interval.
Clearly establish the target number of repetitions and record improvement from week to week.
As athletes fitness improves, they should work up to 10 - 20 sets of explosive repeats.
As you get closer to the competitive season, increase the work periods and decrease rest periods.
Let us know what you think about the explosive repeat method!
Up next... aerobic plyometrics :)
Jono