078 Should You Do Explosive Training?

Should you Do Explosive Training?

Explosive Training - training with the intent to move as fast as possible, with speed characteristics faster than sport tasks

In CrossFit, we are primarily concerned with performance in the Olympic lifts.

The Olympic lifts fall in the strength-speed category. 

From here, we will define “explosive training” as any exercise that allows for faster rate of force development than the Olympic lifts. 

We will define these training styles, with example exercises, and consider whether CrossFitters should perform these with the goal of improving their Olympic total. 

There are a few different types of training that we will discuss:
1. Jump Training (Plyometrics and Concentric-Only Jumps)
2. Speed Work

Jump Training – Plyometrics

Plyometric training utilizes the stretch‐shortening cycle (SSC) by using a lengthening movement (eccentric) which is quickly followed by a shortening movement (concentric).  

Examples of this include:
Depth jump
Countermovement jump
Deep squat jump

In certain positions, muscle-tendon complexes stretch and then shorten, and this elastic energy helps you perform more work. 

This is why pause reps are so much harder than reps where you can use the stretch-shortening cycle. 

Jump Training – Concentric-Only Jumps 

Concentric-only jumps, in contrast to plyometrics, emphasize the ability of the leg and hip extensors to produce power without the assistance of the stretch-shortening cycle (for example, pause squat jump, pause jump). 

Jump Training may fit into a CrossFitters program in a few instances:
1. Upper body injuries – can preserve some RFD qualities while letting the upper body recover
2. Low speed talent – can help improve RFD qualities in a slow lifter
3. Variety – allows you to complete higher volume-loads 

Speed Work

This is known by a few names:
Velocity-Based Training (VBT)
Dynamic Effort (in the Conjugate system)

Essentially, it is performing submaximal loads in small sets (usually 1-3 reps) with the intention of moving the load as fast as possible. 

Generally, this is closer than jump training to the force-time properties of the full Olympic lifts. So compared to jump training, speed work is a bit more specific. 

Unlike jump training, since you are using a barbell, you are also getting more opportunities to refine the skill. 

In short, speed work allows you to accumulate more training. 

Speed work has a few distinct advantages to heavier training:
1. More opportunities to refine technique 
2. Opportunities to practice moving quickly – for athletes with less speed talent
3. Variety – allows you to complete higher volume-loads 

Conclusion

In conclusion, there are two types of explosive training that may have some application to CrossFitters:
1. Jump Training (Plyometrics and Concentric-Only Jumps)
2. Speed Work

For the CrossFitter, these are mainly assistance exercises for the Olympic lifts. But given their lack of specificity relative to other exercises, like squats, pulls, deads, the full Olympic lifts and hypertrophy work, their prescription needs to be carefully selected. 

I do prescribe them occasionally for athletes with:
1. Upper body injuries – can preserve some RFD qualities while letting the upper body recover
2. Low speed talent – can help improve RFD qualities in a slow lifter
3. A movement-skill deficit – gives them more opportunities to refine technique 
4. For the sake of variety – which allows you to complete higher volume-loads