Fitness Expert Offers Explosive Training Tips

As seen in Peloton’s blog, The Output, Alexander Rothstein, Ed.D., coordinator and instructor for the exercise science program, discusses the benefits of explosive training. He explains that explosiveness, or power, happens when a muscle lengthens (eccentric contraction) and then rapidly accelerates through the shortening phase (concentric contraction). This can be thought of as the ability to rebound quickly—like landing from a jump and then jumping again—or the initial burst needed for a sprint. In addition to enhancing athletic performance, explosive workouts can improve reaction time and help people stay nimble and ready in everyday situations.  

“Power, by definition, is the amount of force you’re applying and then the speed at which you apply it. The equation in physics is P=Fv, or power equals force times velocity,” says Rothstein. Therefore, he explains, to train for power you must work on one of the elements in that equation, either increasing force by lifting more weight or moving faster. Some examples of exercises that support these goals include kettlebell swings and skater jumps, among others.