When athletes want to jump higher, sprint faster or hit harder, the secret is not only bigger muscles. It is a better-trained nervous system. Nervous system training is about improving how efficiently your brain and nerves recruit muscle, which is what produces explosive power. For any athlete chasing speed and strength, understanding how to train the nervous system can unlock performance that ordinary lifting alone cannot. Here are four evidence-based ways to do it, with practical programming ideas for each.
What Is Nervous System Training?
Every movement you make begins with a signal from your nervous system telling your muscles when and how hard to fire. Nervous system training focuses on improving that signalling, so your body can recruit more muscle fibres, fire them faster and coordinate them better. The result is greater speed and power without necessarily adding size. This is why two athletes with similar muscle can produce very different levels of explosive output; much of the difference comes down to how well trained their nervous system is.
Why the Nervous System Drives Power
Power is the ability to produce force quickly, and the nervous system is the key that unlocks it. By training the body to move fast under load, you improve the rate at which force is developed, the recruitment of fast-twitch muscle fibres and the timing between muscle groups. Ordinary slow, heavy lifting builds a strong base, but on its own it does not fully train these qualities. The four methods below each target the nervous system in a slightly different way to develop power.
1. Resistance Training for Speed
Lifting with the intent to move fast is one of the simplest ways to train the nervous system for power. Regularly moving loads quickly teaches the body to be fast, and heavier strength work can raise performance by improving how efficiently the body recruits muscle. How you program it depends on the athlete. Fast-twitch athletes tend to respond well to heavier loads and low repetitions at high intensity, while slower-twitch athletes often do better with higher-repetition work. A useful principle is to progress gradually, using the minimum effective dose rather than overloading early.
2. Ballistic Resistance Training
Ballistic training means performing resistance exercises at high velocity, such as jump squats or trap bar jumps, where the load is actually accelerated and released rather than slowed down at the top. This closely mimics the explosive demands of sport and is effective for improving qualities like vertical jump. When programming it, the priority is maintaining genuine speed: monitoring bar velocity or using short, timed sets helps ensure each repetition stays fast and powerful rather than degrading into a grind.
3. Olympic Weightlifting
The Olympic lifts, and their variations, are among the most effective tools for developing power and rate of force development, because they demand that a heavy bar be moved explosively. Keeping the velocity high is the main goal, so the hips move at speeds comparable to jumping. Repetitions are usually kept low to preserve quality, with the density of the work varied to suit the session. Performing these lifts before sprinting, jumping or plyometric work can also help prime the nervous system for athletic movement.
4. Plyometrics
Plyometric training uses jumping and bounding to train the body to absorb and then rapidly produce force, which is central to explosive movement. Different plyometrics have different effects depending on ground contact time: quick, low-amplitude drills such as rapid line hops train fast, reactive qualities, while slower, higher-intensity work such as depth jumps develops force absorption and production. As with any high-intensity method, it is best to start with a small dose and build gradually to manage the load on joints and tendons.
How to Program Nervous System Training
The methods above work best when combined thoughtfully rather than all at once. Because this style of training is demanding, quality matters far more than volume, and adequate rest between efforts is essential to keep every repetition fast. Individual responses vary, so an athlete’s specific sport, training age and fibre make-up should guide the plan. Working with a physiotherapist or strength coach helps match the method to the athlete and manage load safely. Our strength and conditioning service is built around exactly this kind of individualised programming.
Common Questions
Who Is Nervous System Training For?
It suits athletes and active people who want to improve speed, power and explosiveness, from team-sport players to sprinters and jumpers. A base level of strength and good movement technique should come first, which is where an assessment helps.
Is This Type of Training Safe?
When programmed and progressed sensibly, yes. Explosive methods do place higher demands on muscles, joints and tendons, so starting with a manageable dose and building gradually is important, ideally with professional guidance if you are new to it.
How Often Should I Do Power Training?
For most people, two to three focused sessions a week is plenty, with enough recovery in between to keep quality high. Because the nervous system fatigues, more is not always better; consistent, well-rested efforts tend to work best for power.
Do I Need a Coach for Nervous System Training?
You can start simple methods on your own, but a coach or physiotherapist can tailor the plan, check your technique and progress the load safely, which usually leads to better and quicker results.
How BeFit Can Help
At BeFit Training Physiotherapy, our physiotherapists help athletes build power and performance at our Edgecliff and Coogee clinics. We assess your strength, movement and goals, then design a program that trains the nervous system safely and effectively alongside the rest of your training. Every initial consultation runs for forty-five minutes, one-on-one, with a thorough assessment and a clear plan. Our performance physiotherapy team supports you whether you are chasing a personal best or returning to sport, and no referral is required to book.
Book an appointment at BeFit Training Physiotherapy — no referral needed.
Edgecliff: (02) 9327 7749 | Coogee: (02) 7205 2805 | befittrainingphysio.com/book-now
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References
Cormie P, McGuigan MR, Newton RU. Developing maximal neuromuscular power. Sports Med. 2011.
Suchomel TJ, et al. The importance of muscular strength in athletic performance. Sports Med. 2016.
Haff GG, Nimphius S. Training principles for power. Strength Cond J. 2012.
Australian Strength and Conditioning Association. Coaching resources. strengthandconditioning.org.
