1. Muscles at Work Unit Muscle Contractions Aerobic vs. Anaerobic
Isotonic vs. Isometric (Muscular strength and endurance)
Concentric vs. Eccentric (Muscle size)
Aerobic vs. Anaerobic
Benefits or cardio (Burning calories and fat)
High intensity interval training (Burning lots of fat)
Benefits of deadlifts (Building size and strength)

2. Explosive Power & Speed (Athletic Performance)

3. Objectives
Examine the exercises that increase explosive power and strength.
Apply these exercises to your own workout routine.

4. Importance of Explosive Power and Speed
Maximum power output (effort) in a short amount of time.
Football defensive lineman getting off the line to sack the quarterback.
Basketball player’s first step or vertical jump.
Baseball quicker hands for bat speed and more power.
Baseball players throwing the ball harder.
Sprinter getting off the block.
Athletes have chosen to make explosive power a priority over anything else.

5. How to increase explosive power and speed?
Slow-twitch (Type I) – endurance athletes
Fast-twitch (Type II A or B) – explosive athletes
To increase explosive power and speed, you need to train to increase the amount of fast-twitch muscle fibers.
JUMP, SPRINT, LIFT HEAVY

6. Plyometrics and Box Jumps

7. Power Clean

8. Clean and Jerk

9. Kettlebell Swings http://www.youtube.com/watch?v=5zAkYWo_4ts
Start at 33 seconds

10. Medicine Ball Throws

11. Prowler Sprints

12. Drew Brees Workout http://www.youtube.com/watch?v=gwheSCgyJCo
Start at 8:00