Explosive Weight Training Exploded

Many fitness professionals attempt to incorporate, so called, explosive training into their clients programs. They claim that they are necessary to improve their real-life strength (whatever that means) and their explosive power in sports movements. These well meaning professionals tell their clients that they need to lift weights fast in order to train their fast-twitch muscle fibers.

I have been adamantly opposed to any form of exercise that involves explosive movements for over a decade now, since I personally put an end to the practice in my own training regimen.

I also disagree with the false claim that one must train fast to be fast.

So, what's the big deal?

My problem is with the danger inherent in explosive weightlifting movements. I am especially concerned since this practice has made its way into the ranks of youth exercise programs.

I was thrilled when I recently came across a critical review of explosive training in the Journal of Exercise Physiology. It is always refreshing when the academic exercise community gets it right.

You can view the analysis here www.unm.edu/~rrobergs/JEPonline/Feb07/bruce-lowe.pdf

The conclusion of the authors is that explosive weight lifting is not more effective than slow weight-lifting for the development of strength or speed.

The authors do a great job explaining that you cannot selectivelty train fast-twitch fibers by moving faster in exercise.

The authors also note that the literature indicates that the notion of carry over from sports-specific exercise to the actual sport is specious.

Due to the risks involved in explosive weight training is not recommended for any population according to the authors. I agree.