Danny M. O'Dell, MA. CSCS*D Strength coach

Explosivelyfit strength training builds powerful bodies!

STRENGTH AND POWER
TRAINING INFORMATION FOR THE SERIOUS ATHLETE

This site is focused on strength training and the development of strength and the various approaches to strength training. The intent is to help all drug free athletes reach their true strength potential.

If getting stronger and more powerful are your goals, then you are at the right place to do just that. Throughout this site, you will find an abundance of strength training information beginning with the basics all the way up to the most advanced theory and practical applications in use today.

These strength training methods and tips work.

Updates are made regularly with the latest strength training articles, information, and tips on becoming stronger and more powerful. Our bookstore is loaded with strength manuals complete with strength building routines in many of them.

When you see something that’s underlined on the site or in the newsletter, it means there is more on the subject. In order to read the rest you will have to click to learn more. It’s a link to the rest of the subject. You won’t be disappointed when you do!

Take a moment to bookmark this site so you can have immediate access to all the contents.

Keep training smart and strong, Danny M. O'Dell, MA. CSCS*D

There is a new feature added to this page, just scroll to the bottom or click here and post your comments about the information on this site.

Strength tip:

Researchers in Auckland, New Zealand combined explosive and high resistance strength training in the same session for elite cyclists. This resulted in establishing greater sprint and endurance performance. Each of the participants replaced a portion of their normal training time with specialized combination explosive and high intensity exercises. The exercises consisted of three sets of maximal effort single leg jumps alternated with three sets of maximal intensity cycling.

The jumps were 20 single leg plyometric step-ups off of a 40 cm box before alternating to the opposite one. The sequence was repeated over a two minute time span. A two minute rest period separated the step offs and the cycling portion.

The max intensity cycle effort required the athlete to do 5 max effort 30 second phases at 60-70 RPM with a 30 second rest between each set.
A power athlete training in this manner would see similar increases in their output. A session would look like this:

Ten minute warm up, specialized explosive/high intensity exercises for the day, regular exercise selections and cool down. For the upper body special portion consider the use of chains, bands, plyo push ups, drop off box plyo push ups, followed by sets of reps in the 95-97% range of intensity.

Keep track of your progress and watch your strength increase over the next month and a half.

Strength tip:

Getting the set up right for a pull off the floor leads to a greater chance of success. The correct start position will align the kinematic chain to be the most efficient for the particular body structure. Generally speaking almost all lifters raise their hips and straighten their legs a small amount before the bar actually leaves the floor. This is because the force being applied to the bar increases at a gradual rate for the first .14-.16 seconds of the pull. The hips continue to raise until the force applied to the bar equals the weight load. This point is the dynamic posture and at this instant the bar separates from the floor as the lift begins.

Protein and strength training exercise

Exercise and protein seem to go hand in hand, at least they do for the successful strength athlete. I’ve found the perfect place to buy it at True Protein.

Just enter this saving code DYO100 when it asks if you have a discount number and it will take the five percent off the total. You will not be disappointed with your order.

An excellent training session plan has been added to the strength training workouts page.

Research has demonstrated the effectiveness of resistance training in maintaining flexibility of the joints. It shows that resistance training alone will not increase flexibility but also did not interfere with the development either.

Separate protocols are necessary to enhance either strength or flexibility. Something we all know to be true but now it's been tested and found to be a fact. Is this similar to what researchers would find if they were to conduct sport relevant training and overall non sport relevant training then make comparisons to performance in competition between the two groups? I think so.

In some of these studies I wonder who is paying the bills for such ridiculous stuff.

These words near and dear to my strength training beliefs. If you want to be a runner then train as a runner otherwise hit the weights and get unworldly strong. The two training methods are counterproductive to one another.

Combine the knowledge you learn from the articles pages and apply it to the workout routines you'll find here and you'll soon be on your way to reaching your fitness goals.

Strength tip: Coordination is an important aspect of any athletic movement.

That is obvious but many strength trainees neglect this important part while setting up their training program.
Practice balance on one day, then your sense of rhythm on the third, with spatial orientation activities on the fourth. Combine these with kinesthetic differentiation and reacting to sound or visual cues on the fifth day.

These coordination sessions will serve you well, especially as you grow older and your sense of balance begins to decay. Every single day do something to improve your coordination abilities.

Six new strength training routines have been added to the workouts page. One is a full summer training schedule

There are over 188 strength and fitness articles just waiting for you to read and then apply the information to your training program.

A group of new fitness resource sites has been added to the fitness tools page.

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