Training explosively involves performing the eccentric (lowering) portion of a lift at normal speed while the concentric (lifting) portion is performed as rapidly and forcefully as possible. Explosive training is designed to increase muscular power which is defined as the rate of performing work. In addition, the explosive performance of an exercise appears to increase both the rate of force development and the rate of velocity development or an individual’s ability to produce force and velocity in a very short time period. Explosive training generally results in very high power outputs, which is why they have a large effect on performance in activities and sports requiring high speed movements.
Power training enables an exerciser to apply the greatest amount of their maximal strength in the shortest period of time. This is crucial for many sports men and women who will rarely be required nor have the time to produce maximal forces. Power Training can consist of Olympic Lifts, Plyometrics, Medicine Ball Work. Most athletic activities involve far faster movements and far higher power outputs than are found in maximal strength exercises. An athlete can be exceptionally strong but lack significant explosive power if they are unable to apply their strength rapidly.