User blogs
Date: 03.01.2021
Explosive strength performance is the result of a partnership between your muscles and nervous system. The muscles are the ‘engine’ and the nervous system is the ‘governor / control panel’. Explosive strength is also known as power, which is the combination of strength and speed together. When the nervous system commands the muscles to fire at a maximal rate, the body is putting out the most effort possible. The formula for power is “force x velocity” aka the ability to express force quickly. When athletes train with maximal intent on each rep, or whatever activity they’re performing, they’re working to move with maximal force and velocity every time. These repeated efforts lead to enhanced power output / explosive strength, speed and, consequently, more athletic ability.
Athletes that possess the rare combination of both speed and strength are virtually unstoppable. By training strength and speed concurrently, athletes will develop their power in sprinting, jumping, change of direction and overall force production and force absorption. Force absorption is a rare quality that helps athletes become more durable / less injury-prone. In sports like football, this is probably the most valuable attribute for any athlete. If an athlete is fast and strong but not durable, they will not last long. That is why mobility is so important, which is the flexibility of athletes’ joints and the stability around them.
Training systems that produce the best results prioritize strength, speed, conditioning, and mobility. All together, these attributes contribute to enhanced performance and power potential for the athlete. All things equal, the more powerful athletes are, the more potential they have to win and dominate in whatever arena they compete.
There are many misconceptions in youth sports and society when it comes to training. One of the most detrimental is that “female athletes shouldn’t lift heavy weights because it will make them ‘bulky’”. This is far from the truth. Female athletes need to lift light, moderate and heavy weights. They should begin as early as 12 years old to help speed up athletic performance development. This will also keep them from experiencing a career-altering injury. According to studies, between 2010 and 2020 ACL tears were at an all-time high for ages 12-15, especially amongst female athletes. Most of these ACL tears happen during non-contact, athletic movement. This means a lack of stability and strength in the ankles, knees, hips, trunk and shoulders are to blame.
We have a solution for this – by improving stability through training the bio-mechanical efficiency needed for slow and explosive movement. The SFX Athletes training philosophy is: as soon as athletes are able to play sports, they need to start performance training. Effective performance training begins with developing a foundation of ankle, knee, hip, trunk and shoulder stability. We teach athletes how to crawl, walk and run efficiently and in a safe manner. We love to do this from day one.
The first step in development is incorporating stability in the warm ups and cool downs every single day. Step two, build strength from the ground up and the inside out. This means we add in weight training that compliments the stability work. Step three is adding in plyometric exercises to compliment the strength development. This means we begin speeding things up and increase the ability of producing and absorbing force – the main factors in keeping the athlete healthy and strong while competing.
Female athletes at the professional and collegiate level have access to elite strength and conditioning coaching. At the high school level and below, this kind of training is rare. High school athletes need strength and conditioning more than college-age athletes, because they spend the majority of these years growing and developing. Injuries can impact their growth and development. There is a possibility that it can even be stunted. This may prevent them from reaching that next level. SFX Athletes is designed to provide younger athletes a training system comparable to what college and professional athletes receive. We hope that athletes, especially female athletes, will train explosive with us using the SFX Athletes mobile app. Together we can help reduce incidences of injury nationwide!
Date: 02.03.2021
