Explosive Strength – From Fundamentals to Application

28.04.2026, 15:00 CEST

Explosive strength is considered to be one of the key performance factors in a number of sporting disciplines. The ability to rapidly augment the instantaneous production of contractile muscle force is of paramount importance for achieving success in a wide range of disciplines, encompassing both team and individual sports. The ECSS Webinar "Explosive Strength – From Fundamentals to Application", is intended for sports scientists and professionals who wish to expand their knowledge of the mechanisms, training methods and practical implementation of explosive-type strength training, i.e. training optimised to increase rapid force capacity (rate of force development, RFD).

The objective of the webinar is to integrate the most recent scientific findings with pragmatic application methodologies. In three concise lectures, distinguished experts in the field of sports science will provide a comprehensive overview of the biomechanical, physiological and practical training fundamentals of explosive strength development. Participants will not only acquire theoretical background knowledge but also receive specific advice on how to integrate this into their everyday training routine.

In the opening lecture, Luca Ruggiero will address the biomechanical and physiological fundamentals of explosive strength (RFD). Luca will provide key concepts and give a detailed exposition on the influence of neural and muscular properties on the rapid production of force. He will utilise this foundation to devise a biomechanical and neuromuscular theoretical framework that elucidates the underlying principles of explosive performance.

In the second lecture, Per Aagaard will examine the training-induced adaptations to explosive strength training. His talk will highlight structural and functional adaptations within the neural system, muscle tissue and tendons. In addition to classical forms of explosive strength training, such as heavy-resistance explosive-type training, ballistic strength training, plyometric and eccentric training will also be presented. The objective of this section is to provide an evidence-based understanding of the mechanisms through which specific exercise modalities may enhance rapid force production.

In the third lecture, Ana Pereira will focus on the practical application of explosive strength training. She will demonstrate the efficacy of diverse training modalities, encompassing classic strength exercise protocols, plyometrics and complex strength-speed exercises, for achieving targeted outcomes. Ana Pereira will also emphasise the importance of adapting methodologies to align with different performance levels, sport disciplines, age demographics and various clinical conditions.

This ECSS Webinar thus provides a well-rounded and practical examination of one of the most dynamic fields of research and application in training science. With three experts specifically targeting fundamentals, training mechanisms and application, the webinar will provide a comprehensive overview of the theoretical foundations of explosive strength training, with a particular emphasis on its integration into sporting practice.

Prof. Markus Gruber
University of Konstanz
Department of Sport Science
Germany

Assoc. Prof. Christian Couppé
Copenhagen University
Department of Clinical Medicine
Denmark

Dr Luca Ruggiero
Department of Biomedical Sciences
University of Padua
Padua, Italy

"Explosive strength: from mechanics and mechanisms to limits."

Explosive strength represents the ability to develop the highest force in the minimum time, to maximise the rate of force development (RFD). This quality is of primary importance, for example in sports requiring rapid accelerations, when landing from jumps, or in everyday life to recover balance after a fall. Explosive strength is highly trainable. To best exploit this trainability, it is essential to understand its connection with functional movements, as well as its underlying determinants and limits. This presentation will address all three aspects.

First, I will illustrate the relationship between RFD and power in dynamic movements. Although the two are not equivalent, they are inseparably linked: variations in RFD directly affect power output. This will be demonstrated using both modelling simulations and recent experimental data.

Next, I will explore the determinants of explosive strength in humans, from the nervous system to the muscle-tendon unit. Admittedly, this combination of factors does not represent the best way to produce rapid force in Nature. Nevertheless, it reflects a compromise that allows the nervous system to meet multiple functional demands (e.g., maximal strength, steadiness, fatigability, etc.).

Finally, the last part of this talk will examine the limits of rapid force production in humans. Data from different studies will be integrated to highlight that a maximal ceiling of explosive strength exists, imposed by muscular characteristics.

While not providing an immediate performance-enhancing solution, this talk offers a valuable framework to better understand the physiological and mechanical determinants of explosive strength and its trainability.

Prof. Per Aagaard
Department of Sports Science and Clinical Biomechanics
Muscle Physiology and Biomechanics Research Unit (MoB)
University of Southern Denmark
Odense, Denmark

"Neural, muscular and tendinous mechanisms elicited by resistance training to enhance rapid force production (RFD)"

Rapid force production, commonly quantified as the rate of force development (RFD), is a critical determinant of functional performance in athletic, clinical and aging populations. This lecture will provide an integrative, evidence-based overview of the neural, muscular and tendinous mechanisms underpinning training-induced improvements in RFD, with a particular focus on how distinct resistance training modalities differentially target these systems. Emphasis will be placed on the temporal and task-specific nature of RFD, distinguishing early-phase adaptations predominantly governed by neural factors from later-phase determinants more strongly influenced by muscle morphology and tendon mechanical properties.

Neural adaptations to explosive-type resistance training will be discussed in terms of enhanced efferent drive, increased motor unit recruitment, elevated discharge rates, increased rates of MU recruitment alongside adaptations in corticospinal excitability and spinal reflex modulation. At the muscular level, changes in muscle architecture, including more steep fascicle pennation angles, longer fascicle lengths and selective hypertrophy of type II myofibers, will be examined for their contribution to rapid force production and contractile kinetics. Furthermore, the role of tendon stiffness and viscoelastic behavior on RFD will be addressed.

Comparative analyses of heavy-load explosive resistance training, low-to-moderate load ballistic movements, plyometric exercise and eccentric overload will illustrate how specific loading characteristics and contraction modes elicit distinct yet complementary adaptations across these biological systems. Altogether, this lecture aims to synthesise current mechanistic knowledge to provide a conceptual framework for targeted exercise prescription designed to maximise RFD, with implications for performance enhancement in both clinical populations, old adults, high-performance athletes, injury prevention and rehabilitation.

Assoc. Prof. Ana F. C. Pereira
Department of Sports Science, Faculty of Human and Social Sciencesbr> University of Beira-Interior
Covilhã, Portugal

"Programming Models: A velocity-Based Intervention in different populations"

Physiological characteristics and training modalities affect muscular performance, including improvements in time-limited force expression across different populations.

Periodization models may produce the greatest strength-power benefits; however, each model must be considered in the context of each athlete, the limitations of the sport, and schedules. Furthermore, the importance of adapting methodologies should be examined to align with different performance levels, sport disciplines, age demographics, and various clinical conditions.

Comparative analyses of classic strength exercise protocols, plyometrics, and complex strength-speed exercises for achieving targeted outcomes will illustrate how specific loading between different exercises in different populations promotes distinct adaptations across these muscular and clinical conditions. Altogether, this lecture aims to demonstrate how strength exercise protocols, including plyometrics, and complex strength-speed exercises prescription improve and maximize muscular performance. Also, synthesize the implications for performance enhancement in both clinical populations, older adults, and athletes.