Are you unknowingly sabotaging your explosive training? Most people make one critical mistake: they combine explosiveness and conditioning, not realizing they rely on completely different energy systems. Here’s what you need to know to maximize your power and speed—and how to make your explosive training as effective as possible.
Explosiveness and conditioning are not interchangeable. When you train for explosive power, you’re engaging the ATP energy system—a system that provides energy for short bursts of maximum effort, lasting only 10-15 seconds per set.
Once you exceed that 10-15 second window, your training shifts away from explosiveness and into conditioning. Why? Because the ATP system burns out, and your speed and power begin to decline. This means you’re no longer truly training explosively, which could hold you back from reaching your peak performance.
But here’s another key factor: explosive exercises should come as close as possible to duplicating the joint actions and movements seen in your technique and skills. Why? Because the closer your training mimics real performance, the more transferable your explosive power will be during game time or competition.
For example, if you’re a boxer, focus on explosive exercises like medicine ball punches or plyometric push-ups that replicate the movements of throwing a punch. By training explosively in ways that mirror your actual sport, you’ll get maximum value out of your effort.
Conclusion:
To train explosively, focus on short, high-intensity sets, adequate recovery, and movements that directly mimic your performance needs. This combination ensures you’re targeting the ATP energy system effectively while building strength and speed you can actually use.