Nervous System Training

Four scientifically proven ways to develop explosive power and programming ideas for each:

  1. Resistance training: Higher repetition lifting speed training is more advantageous for power development. Regularly moving fast in resistance training trains the body to be fast. Heavy lifting can boost performance to its highest levels by optimizing the nervous system. Programming ideas include:
    • Slow Cook the Process: Focus on minimal necessary work to make a change in performance, avoiding early overload
    • Heavy Strength and Low Reps for Fast Twitch Types: For fast-twitch athletes, low rep training with high intensity (over 80% of one’s maximal ability) is highly stimulating.
    • Higher Rep and Single Set, or Higher Frequency Lower Volume Models for Moderate and Slower Twitch: For slower twitch athletes, higher rep training (e.g., 1×15 or 1×20) can be more effective.
  2. Ballistic resistance training: Performing traditional resistance training movements at high velocity, such as jump squats or trap bar deadlift jumps, is effective for improving vertical jump. Programming ideas include:
    • Bar Monitoring and Power Outputs: Add overload with ballistic work by monitoring bar speed or using timed sets to maintain high velocity.
  3. Olympic weightlifting: Olympic weightlifting improves power and rate of force development. Programming ideas include:
    • Higher Velocities as Top Priority: Move the bar fast enough to keep the hips moving at speeds similar to vertical and horizontal jumps.
    • Use Low Reps, but Vary in Terms of Density: Alternate between low-density sets (e.g., 8×2) and set rep schemes (e.g., EMOM sets of 3 for 10 minutes).
    • Use Olympics to Optimize Athletic Rhythms: Perform Olympic lifts prior to sprint, jump, plyometric, or swimming sessions to complement athletic movements.
  4. Plyometrics: Plyometric training focuses on force absorption and release through jumping exercises. It is effective for enhancing power and improving jump measures. Programming ideas include:
    • Contact Time: Different plyometrics have varying training effects based on contact time. Utilize quick rate plyometrics (e.g., rapid line hops) and slower rate work (e.g., depth jumps from a higher box) based on the specific needs of each athlete.
    • Start with the Minimal Dose: Begin with lower intensity and progress gradually to avoid excessive stress.

Remember, individual responses to training may vary, so it’s important to consider an athlete’s specific needs and adapt the programming accordingly.

Andrew Ilieff - BeFit Training Physio Double Bay

Andrew Ilieff - BeFit Training Physio Double Bay

Andrew Ilieff is a physiotherapist based in Double Bay, Sydney. Andrew has successfully treated musculoskeletal problems and sports injuries on the basis of a thorough assessment and diagnosis coupled with evidence-based rehabilitation programs tailored to the needs and goals of each individual. Andrew specialises in lower back rehab, sports injuries and is a leading authority on Strength and Conditioning for Physiotherapists as the co-author of the University Of Technology Sydney Strength and Conditioning for Physiotherapists and casual academic lecturer. To book a consultation, click the link below.

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