BR_Performance

THE EXPLOSIVE ATHLETE BLUEPRINT ⚡️

Becoming an explosive isn’t a secret recipe that only a few have.

It’s about developing the physical qualities that allow you to produce high levels of force, at high speeds, in the timeframes your sport actually gives you.

Here are some of the main pieces of the puzzle:

1. MAXIMAL STRENGTH — Build your force ceiling

Maximal strength is the foundation for how much force you’re capable of producing.

Getting stronger increases your potential to produce force — but strength alone isn’t enough.

The goal is to eventually express that force faster.

2. RATE OF FORCE DEVELOPMENT — Access force quickly

Sport happens fast.

Whether you’re accelerating, jumping, changing direction, tackling or striking, you often only have fractions of a second to produce force.

RFD is your ability to rapidly develop force.

The quicker you can access your strength, the more explosive that strength becomes.

3. REACTIVE STRENGTH — Absorb & redirect force

Every sprint stride, jump and aggressive change of direction requires you to deal with force before producing it again.

Reactive strength is your ability to rapidly absorb, store and redirect force through the stretch-shortening cycle.

This is where plyometrics, stiffness qualities and short ground contacts become extremely important.

This isn’t an exhaustive list.

Explosive actions are also influenced by eccentric strength, isometric strength, tendon stiffness, relative strength, coordination, technique, mobility, force-velocity characteristics and the specific demands of the athlete’s sport.

But these qualities give us some of the major foundational blocks we look to develop when building explosive athletes.