Explosive strength Jak, Alex, Pete

Plan of a training Session A type of training that can be used to improve explosive strength would be plyometrics. This incorporates jumps, bounds and hop type exercises. Development of elastic strength Intensity- 75 -80% Reps- 6-10 Sets- 4-6 Recovery- 3-5mins Evaluation procedures-standing long and vertical jump, 25m hop test All sports requiring explosive strength.

Fuel and energy system used For explosive strength or elastic strength the main movements involved would be fast and explosive. The energy system used depends on the amount of repetitions or duration of work involved in the training session, for example if the performer was using plyometrics (a type of training to improve explosive strength) then the repetitions would be lower so the ATP/PC system would be used. The fuel used would be ATP and PC because of the quick and explosive nature of the activities. An example of an explosive activity would be a jump in a rugby line out. However if the duration is longer in a training session, then the performer may use glycogen, but an elite athlete may be able to use fats as a fuel also, and fat is a more efficient form of fuel.

Tests There mare many ways to test explosive test including; Jumps decathlon – this is made up of 10 jumping exercises including; standing long jump, standing triple jump, 2 hops step and jump, 2 hops 2 steps and jump, 2 hops 2 steps 2 jumps. Leg elastic strength Standing long jump test Sprint bound index Sergeant jump test/Vertical jump test. – this is the most common test used as it is the simplest to conduct and doesn’t require a large space or much time.

Muscular Adaptations Increased stores of atp-pc because that is the energy system used. Increased anaerobic threshold Delay of OBLA Increased buffering capacity Hypertrophy and hyperplasia of fast twitch muscle fibres type 2a and 2b