1. Training Athletes First – Explosive Power is dedicated to developing enhanced athletes. We are not training bodybuilders and therefore use sport specific exercises that are unique to each athletes sport. We train movements and not muscles.

2. Specificity – Explosive Power programs are designed utilizing exercises that target each athletes sports movements. Our training program is designed around explosive movements.

3. Overload – The loads for each exercise are the most basic component of a strength and power training program. Neuromuscular development reacts to the application of these loads. The body is very adaptive. In order to have continued improvement in athletic performance the volume and intensity of the program must be progressively increased. Increasing the load increases the intensity and adding more sets and/or reps increases the volume.  To keep the athlete from reaching a plateau the loads and intensity are progressively increased.

4. Periodization – Explosive Power programs are organized using the principle of periodization or the cycling of the training program through modification of intensity and volume over a given period of time. By careful manipulation of the training variables the athlete is able to peak at a predetermined time of the year.

5. Ground Based Exercises – Most athletic events are ground-based movements. All movements are initiated with one or two feet on the ground. In order to build efficient athletes our programs are designed around exercises that produce force with the feet in contact with the ground.

6. Multi-Joint Exercises – Multi-joint exercises recruit more than one joint and in an exacting order. These exercises are typically whole body exercises such as the power clean, dead lift, and squat.

7. Core Exercise –Exercises that are significant to the sport. These exercises are typically multi-joint exercises that recruit large muscle groups. Core exercises receive priority in the training program.

8. Assist Exercise – Exercises that are not crucial to the sport movement but are designed to promote injury prevention. These exercises are typically single joint exercises that isolate a particular muscle group.

9. Structural Exercise – Exercises that load the spinal cord directly or indirectly. They require muscular stabilization of posture while the movement is performed.

10. Energy Systems – Explosive Power programs are designed to develop the energy system as dictated by the demands of the each athletes sport. Implementation of this principle requires thorough understanding of the energy system. There are three energy systems that are used by the body. Each of the three energy systems utilizes the same fuel source, Adenosine-Triphosphate (ATP). The preference of which energy system is used is based on the event intensity and duration. Each of the three energy sources utilizes a different metabolic pathway.

    	ATP-PC Energy System – This system is an immediate energy source and is used at the start of all exercise regardless of the intensity. The ATP is stored in the muscle. It is used for short duration high intensity activities. The duration of this source is about six to ten seconds. It takes 5-8 minutes for it to be replenished. Events such as the 40-yard sprint and maximum lifts use this system.
    	Glycolysis Energy System –This system is used for events that are of moderate duration and intensity. In this system ATP is derived from the breakdown of carbohydrates, either glycogen that is stored in the muscle, or glucose that is delivered in the blood stream. Glycolysis occurs in the absences of oxygen and produces the byproduct lactic acid. This energy system duration is from one to three minutes and is dependent on the intensity of the event. The more intense the event the less time this energy system can supply energy and the greater the build up of lactic acid. Events such as the 400-meter and 800-meter run use this system.
    	Oxidative Energy System – For events that are of long duration and at low intensity energy is derived from the breakdown of carbohydrates and fat in the presence of oxygen.  High intensity aerobic events energy is derived almost entirely by carbohydrates. The duration of this system again depends on the intensity of the activity. Full recovery can occur in 24 hours if there is an appropriate intake of carbohydrates.

    The period of training will dictate which energy system is predominantly being trained.

11. Interval Training – Interval training is the performance of an exercise followed by a prearranged rest period. The intensity of the exercise and the energy system that is being trained will dictate the amount of rest. Explosive Power stresses proper rest. At Explosive Power we do not train under the premise that “more is better”. The idea of “more is better” is counterproductive and leads to overtraining and injuries.

	Agility – The rapid change of direction.
	Closed Kinetic Chain – Exercise where the terminal joint meets considerable resistance that prohibits movement. Ground based exercises are examples of closed kinetic chains.
	Coordination – The ability to synchronize movement of the arms, legs and torso while the body is in motion.
	Dynamic Stretching - Stretching performed while in motion.
	Flexibility – The range of motion about a joint.
	Frequency – The number of training sessions.
	General Adaptation Syndrome (GAS) – The manner in which the body reacts to stress.
	Hypertrophy – The enlargement of muscle fibers.
	Intensity10 - The tension or stress put on a muscle that is dependent on the number of sets, reps, rest period, duration and load.
	Periodization3 – The varying or cycling of training specificity, intensity and volume to achieve peak levels of conditioning.
	Plyometrics – The reaching of maximum muscular force in the shortest time possible.
	Power – The time required to exert force over a given distance. The exertion of force at a high speed.
	Proprioception3 – The ability of a muscle to respond to abnormal positions and situations. The ability of the body to recognize position in space.
	Quickness – The rapid reaction to an outside stimulus.
	Specificity8 – A training program that is particular to the sport activities. The principle allows the matching of the appropriate metabolic and biomechanical characteristics of the training program to the sport activity, thereby training the appropriate metabolic system as well as duplicating joint velocity and angular movement associated with the sport.
	Speed – The time required to cover a distance. The ability to achieve high velocity.
	Static Stretching – Stretching performed in a stationary position.
	Strength – The maximum force that a muscle can generate.
	Volume – The number of sets multiplied by the number of repetitions.

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