Explosive Training Creates an Explosive Athlete: Olympic Lifting
Friday, 03 August 2007
Soccer specific training and conditioning has steadily evolved to create a more powerful, explosive and dominating athlete. Gone are the days push-ups, sit-ups and pull-ups mixed with running were the foundation of an off-season training program. Now competitive athletes are seeking out more regimented programs consisting of explosive exercises mixed with Olympic lifting. As needed as running and conditioning is for the new age footballer, a solid foundation of lifts consisting of hang or power cleans, snatches, push jerks and even weighted box jumps will only improve on the athletes running ability as well as quickness and agility.
The basis behind Olympic-style lifts is a simple principle called Triple Extension. In this process, the athlete will find their ankles, knees and hips are all extended at the same time through the specific lifts’ range of motion. The simplest form of this would be jumping straight up in the air; the ankles, knees and hips are all fully extended to exert maximum power. Now, if an athlete can train under the same principles with weight more than just their body weight, it will only allow that athlete to move their own body weight more efficiently, explosively and able to have more control.
Let's not forget the fact that many of your sports movements are MUCH like those used in Olympic Lifting. Jumping, exploding, and related movements are all total-body movements that must be learned. So as the athlete learns to take advantage of the bodies leverage through the exercises, they will also be able to take advantage of the bodies leverage as an athlete. Studies have proven that Olympic lifters were able to vertical jump higher than any class athlete, including high jumpers, and run the 25 yard dash faster than any athlete, including sprinters, due to their greater speed-strength.
First, though, so we're all on the same page, remember what speed-strength is. It is a combination of two distinct attributes: 1) your ability to "turn on" as many motor units as possible instantaneously (starting strength), and 2) your ability to leave those motor units firing once you've turned them on (explosive strength).
Recommended Olympic lift workouts could resemble the following:
Off-season:
3 sets x 5-6 reps Hang Cleans
3 sets x 8-10 reps Front Squats
3 sets x 5-6 reps Push Jerks
2 sets x 8-10 reps 24-36 inch Box Jumps
Agility Exercises
Conditioning- Sprints ranging from 20-300 yards with rest rations between 1:6-1:2
Now these is a basic example of what an off-season work out could consist of. For a specific workout geared for yourself or with any questions, please contact me at either This e-mail address is being protected from spam bots, you need JavaScript enabled to view it
The basis behind Olympic-style lifts is a simple principle called Triple Extension. In this process, the athlete will find their ankles, knees and hips are all extended at the same time through the specific lifts’ range of motion. The simplest form of this would be jumping straight up in the air; the ankles, knees and hips are all fully extended to exert maximum power. Now, if an athlete can train under the same principles with weight more than just their body weight, it will only allow that athlete to move their own body weight more efficiently, explosively and able to have more control.
Let's not forget the fact that many of your sports movements are MUCH like those used in Olympic Lifting. Jumping, exploding, and related movements are all total-body movements that must be learned. So as the athlete learns to take advantage of the bodies leverage through the exercises, they will also be able to take advantage of the bodies leverage as an athlete. Studies have proven that Olympic lifters were able to vertical jump higher than any class athlete, including high jumpers, and run the 25 yard dash faster than any athlete, including sprinters, due to their greater speed-strength.
First, though, so we're all on the same page, remember what speed-strength is. It is a combination of two distinct attributes: 1) your ability to "turn on" as many motor units as possible instantaneously (starting strength), and 2) your ability to leave those motor units firing once you've turned them on (explosive strength).
Recommended Olympic lift workouts could resemble the following:
Off-season:
3 sets x 5-6 reps Hang Cleans
3 sets x 8-10 reps Front Squats
3 sets x 5-6 reps Push Jerks
2 sets x 8-10 reps 24-36 inch Box Jumps
Agility Exercises
Conditioning- Sprints ranging from 20-300 yards with rest rations between 1:6-1:2
Now these is a basic example of what an off-season work out could consist of. For a specific workout geared for yourself or with any questions, please contact me at either This e-mail address is being protected from spam bots, you need JavaScript enabled to view it
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