This year we were fortunate enough to work with Gianna and Addison, 2 incredible athletes. Gianna won the Girls 4A Jeffco League both individually and as a team, Addison a Division 1 girls lax recruit received All-State Honors for Flag Football. These athletes worked incredibly hard and were successful, but they had some distinct differences in their training programs to accommodate for the challenges of their sport.
When it comes to training explosive athletes and endurance athletes, there are key differences in how we approach their programming. While both groups share foundational movements and principles, the intensity, volume, and focus are tailored to their specific needs. Here is how their training differs—and the elements that remain the same.
Key Differences in Training
Explosive Movements: Sprints, Jumps, and Plyometrics
- Explosive Athletes: For team sports or power-based athletes, we focus on complex, high-intensity plyometric movements, Olympic lifts, and sprints. These exercises are performed with maximum effort to build strength and power. A typical session might include:
- 2-3 explosive movements
- 3-6 reps per set This approach develops fast-twitch muscle fibers, helping athletes generate force quickly for game-changing movements like sprints or jumps.
- Endurance Athletes: While endurance athletes don’t rely on explosive power as much, they still benefit from plyometric training. We simplify the exercises (e.g., box jumps or bounds) and increase the reps to improve resilience for challenges like hills, un-intended obsicles or quick bursts of speed during races. Their sessions might include:
- 1-3 plyometric exercises
- 4-10 reps per set The emphasis is on maintaining explosiveness over longer periods.
- It is important to note endurance athletes like cross country are running 25-35 miles/week out side of weight room training
Muscle Fiber Training and Strength Ranges (Lower Body Focus)
All athletes perform foundational movements like squats, lunges, deadlifts, presses and pulling variations (e.g., rows, pull-ups). However, the rep ranges and intensity differ based on their sport.
- Explosive Athletes:
- Primary/Heavy Strength Work: 3-5 sets of 3-8 reps
- Secondary/Auxiliary Work: 2-4 sets of 6-12 reps
The goal is to build raw power and speed, focusing on fast-twitch fibers.
- Endurance Athletes:
- Primary/Heavy Strength Work: 3-5 sets of 5-12 reps
- Secondary/Auxiliary Work: 3-5 sets of 8-15 reps
These athletes train for muscular endurance, targeting a mix of slow- and fast-twitch fibers to sustain strength over time.
Important Note: Regardless of sport or weight used, every athlete trains at an intensity relative to their personal max. Lighter weights don’t mean easier training—they mean moving the bar faster or squeezing out an extra rep with maximum effort.
Key Similarities in Training
Shared Movements and Focus Areas
Despite the differences, explosive and endurance athletes share many training principles. Both groups work on:
- Single-Leg Strength: Most sports demand unilateral strength, as athletes rarely push off both legs simultaneously. Single-leg squats, lunges, split squats, and single-leg deadlifts build stability, strength, and explosiveness in these scenarios. Both of the athletes highlited had extreamly strong single leg strength relative to their body weight.
- Connective Tissue Health: Tendons and ligaments play a crucial role in performance and injury prevention. Training these tissues often involves higher-volume, low-intensity movements like hops or jump rope.
- Overall Strength: Strength is the foundation of any athletic goal. Both groups incorporate upper body training, even for sports that emphasize the lower body. Exercises like pull-ups, presses and ab movements help create well-rounded athletes. Both athletes could also crank out multiple sets of body weight pull-ups.
- Addressing Weak Points: Each athlete has unique areas of improvement—whether it’s mobility, stability, strength, or explosiveness. Identifying and targeting these weak points is essential for balanced development. We are training a whole human, not just a sport athlete.
Stability, Mobility, and Posture
- Stability: Stability training reduces the risk of injuries like rolled ankles, which can derail performance in a game or race. This includes balance exercises and controlled movements that challenge joint stability.
- Mobility: While we don’t overemphasize mobility, maintaining a healthy range of motion is essential for movement efficiency and injury prevention. Exercises focus on functional mobility tailored to the athlete’s needs. We use mobility as a scapul rather than a sledghammer, there are specific times and places to focus on mobility.
- Posture: Modern life often leaves us with poor posture from sitting and hunching over laptops and phones. Training to pull the shoulder blades back and strengthen the posterior chain not only enhances shoulder health but also improves confidence.
The Importance of Tailored Training
The key takeaway is that training isn’t one-size-fits-all. Explosive and endurance athletes may share similar foundational movements, but their programs differ in intensity, volume, and focus. By understanding the unique needs of each athlete, we can create tailored plans that maximize their potential.
- Explosive Athletes need power and speed. Their training prioritizes fast-twitch muscle development, heavier weights, and high-intensity plyometrics.
- Endurance Athletes require resilience and sustainability. Their programming focuses on muscular endurance, higher reps, and functional strength to tackle long races and challenging terrains.
Both types of athletes need a strong foundation of single-leg strength, connective tissue health, and overall stability. By identifying and addressing weak points, we ensure that every athlete is prepared to excel in their sport while reducing the risk of injury.
Conclusion: Building Better Athletes
At its core, effective training means tailoring programs to the athlete’s specific needs while keeping a foundation of strength, mobility, and stability. Whether you’re sprinting on the field or tackling a marathon course, the right combination of explosive power, endurance, and resilience will set you up for success.
Thank you for reading!
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Ian Smith
Owner, Lead Trainer Mountain Speed Strength & Fitness
Evergreen, CO
