|The Application of Explosive Power Endurance™ Training to Collegiate Sports Programs: Systemized Development of Athletes Throughout the Collegiate Lifecycle
By Steven Helmicki
The raising of the one repetition maximum or the advancement of repetitions in a particular movement is an inefficient gauge of athletic performance at best and an inhibitor to explosive power endurance™, elasticity, reactive ability and quickness.
Necessary absolute strength thresholds can be acquired through explosive power endurance™ training without the corresponding decline in speed and acceleration that occurs with absolute strength training. Although the bar speed of movements is being denounced in some powerlifting circles, direct correlation from strength sports that focus on non-timed absolute strength demonstration is not where collegiate sports should derive its methodologies. Bar speed and an athlete’s ability to generate maximum ground force production as quickly as possible will always be a determining factor in athletic success. Just as over emphasis on physical therapy movements is a hinderance to necessary strength development, so too is the focus on absolute strength as a means to determining athletic improvement.
Defining Explosive Power Endurance™:: The prolonged ability to produce explosive power output in athletics developed through speed strength and strength speed maximization achieved through small and large complex training based in shock and variable advancement with minimum rest periods in phases that consistently irritate the organism to maximize super compensation over the lifetime of the athlete. ™
Sample A Day:- all complex movements should be moved at the maximum velocity without sacrificing form.
3 minutes of jump roping; shoulder pre-hab; knee tracking
12 inch box jump from the deadlift position with bent knee landing with 8kg kettlebells x 2 reps immediately followed by elow parallel box squat with 95 lbs x 2 reps immediately followed by below parallel barbell free squat with 195lbs x 2 -5 times through non-stop.
1.5 minutes rest/forced hydration
Dead stop kettlebell deadlifts at maximum speed while maintaining pristine form.
12kg x 2 immediately followed by 24kg x 2 immediately followed by 48kg x 2- 4times through non-stop.
1.5 minutes rest/forced hydration
Landmine presses: empty bar x 2 immediately followed by 25 lbs x 2 immediately followed by 50lbs x 2 maximum acceleration- 4 times through non-stop.
1 minute rest/forced hydration
Barbell bent rows from a dead stop 95lbs x 2 immediately followed by 190lbs x 2- 3 times non-stop
I minute rest/forced hydration
Kettlebell high pulls from the ground 8kg x 1 immediately followed by 16kg x 1 immediately followed by 32kg x 1- 2 times non-stop.
1.5 minutes rest/hydration
Dumbbell hammer curls 15lbs x 2 immediately followed by 30lbs x 2- 6 times non-stop
Band triceps pushdowns mini band x 2 immediately followed by light band x 2 immediately followed by average band x 2- 7 times non-stop
Kettlebell swings 8 kg x 2 immediately followed by 16kg x 2- six times
Complex 9- Anti- Concussion Work
Neck Harness- Front and Back- 15 lbs x 3 immediately followed by 30 lbs x 3- 4 times non-stop
Post workout- Complete roll out with the Stick; stretching, hydration
Single broad jump immediately followed by 5 yard sprint- 4 times non-stop
Stride lengthening- exaggerated stride increases in 20 yard distance. The athlete should cover the distance in as few steps as possible.- 3 times non-stop
Post sprint work: stretching, hydration, stick rollout, ice bath for four minutes.
In an effort to maintain the continuation of super compensation and the chronic advancement of explosive power endurance, the strength coach must vary the means without causing overtraining in a planned and cohesive approach throughout the collegiate experience and prior to it by interfacing with the high school feeder programs.
The overwhelming volume of information and miss-focus has led to a non-systemized approach on the high school level and has coaches often focusing on bench press repetition numbers and forty times. They are training for tests, rather than training for play. Collegiate coaches want: athletes that can adapt physical advancements to the field of play. It is the only factor that matters in relation to sports training and preparation.
Although the industry is short staffed and proposing complex means and planning is certainly more time consuming, the effectiveness curve will rise dramatically, and as strength coaches we are judged purely on our effectiveness to impact what happens on the field. The days of five exercises on a washboard and inactive strength coaching should be gone. The pay in the industry will rise to the level of coordinators when the discernable difference can be witnessed in the sports arena. It is possible to have coaches say “I knew they were training with you before the game even started just by the way they looked, moved and carried themselves.”