How to Build Explosive Athletes
Ever wonder how elite athletes get so fast, powerful, and twitchy?
Think Saquon Barkley hurdling defenders like it’s nothing. Or Paul Skenes firing a 103 mph fastball past a hitter. That kind of explosive power isn’t just talent—it’s trained.
At ET Sports Performance, we break down the science behind explosiveness and apply it with precision to every athlete we train. Here’s a look at what really makes the difference—and how we build it.
Muscle Fiber 101: Type I vs. Type II
Your body has two main types of muscle fibers:
Type I (Slow-Twitch): Smaller, built for endurance. Think distance running or swimming.
Type II (Fast-Twitch): Bigger, denser, and built for power—jumping, sprinting, lifting, throwing.
If your goal is to get explosive, you need to train those Type II fibers with intention.
So, How Do You Train for Explosiveness?
Here’s how we build fast, twitchy athletes at ET:
Strength First.
Strength is the foundation. Before you can move explosively, your muscles need to be strong, dense, and resilient. That comes from consistent, progressive strength training.Explosive Movements.
Sprint. Jump. Hop. Throw. Rotate. These dynamic movements recruit fast-twitch fibers and teach your body to move with speed and intention.Move Light Weights Fast.
Speed-based strength training—like moving lighter weights quickly or using bands/chains for accommodating resistance—helps develop velocity and rate of force production.
Plan It. Don’t Overdo It.
Explosive training is powerful—but it’s also demanding on your nervous system. Planning when and how much is crucial. Random effort doesn’t get results—smart programming does.
And don’t overlook rest. Between sets, your body needs time to replenish ATP (adenosine triphosphate)—your primary energy source for explosive movements.
🕹️ Think of ATP like a turbo meter in a video game—you’ve only got so much. Use it wisely, and give it time to recharge.
Rule of thumb:
For every 10 seconds of high-output work (e.g., a sprint or max-effort jump), rest at least 1 minute. That’s how you refill the tank and stay sharp.
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