Muscles at Work Unit

Muscle Contractions 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)

Explosive Power & Speed

(Athletic Performance)

Objectives

Examine the exercises that increase explosive power and strength.

Apply these exercises to your own workout routine.

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.

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 HEAVYhttp://www.youtube.com/watch?v=AmxBVV7hXJs

Plyometrics and Box Jumps

http://www.youtube.com/watch?v=R5B6hjoNsbs

http://www.youtube.com/watch?v=rVEvEIRSI10

Power Clean

http://www.youtube.com/watch?v=KjGvwQl8tis

Clean and Jerk

http://www.youtube.com/watch?v=yFSBGIPMa9A

Kettlebell Swings

http://www.youtube.com/watch?v=5zAkYWo_4tsStart at 33 seconds

Medicine Ball Throws

http://www.youtube.com/watch?v=giTziGGYAgQ

Prowler Sprints

http://www.youtube.com/watch?v=cx8s1D310NE

Drew Brees Workout

http://www.youtube.com/watch?v=gwheSCgyJCoStart at 8:00