Building Explosive Power and Usable Strength: Athletic Training
Learn to build explosive power and usable strength with insights from Hossein Mardali. Discover how plyometrics and nervous system training enhance performance.
Best quote from Building Explosive Power and Usable Strength: Athletic Training
Real athletic power comes from usable strength, not just chasing a 'pump' in the mirror. It’s about training your nervous system to fire those muscles quickly and efficiently.
This audio lesson was created by a BeFreed community member
This lesson is part of the learning plan: 'Athletic Performance and Power Training'. Lesson topic: Building Explosive Power Overview: Explore the difference between power and plyometrics for field athletes. Key insights to cover in order: 1. Power vs plyometrics definitions 2. The plyometric continuum 3. Lower and upper body drills 4. Maximizing multi-directional speed Listener profile: - Learning goal: Athletic performance - Background knowledge: I have some gym experience and have tried recovery methods before. - Guidance: Focus on athletic performance enhancement techniques and training methods. Build on existing gym experience while expanding beyond recovery methods. Tailor examples, pacing, and depth to this listener. Avoid analogies or references that assume knowledge outside this listener's profile.
![[url_d3c0add4:c0000] woodfordssc.com/project/power-and-plyometrics-workshop/ p1-1](https://d1y2du6z1jfm9e.cloudfront.net/assets/podcast/blue.png)
![[url_8dc7ee33:c0000] www.ascenttrackclinics.com/courses/plyometric-training-design-and-administration p1-1](https://d1y2du6z1jfm9e.cloudfront.net/assets/podcast/green.png)
![[url_83fd4a3c:c0000] musclezeus.com/how-to-train-like-an-athlete/ p1-1](https://d1y2du6z1jfm9e.cloudfront.net/assets/podcast/yellow.png)
![[url_75ae877d:c0000] www.sportiannetwork.com/periodization-for-athletes-linear-undulating-and-block-training-explained/ p1-1](https://d1y2du6z1jfm9e.cloudfront.net/assets/podcast/purple.png)
Frequently Asked Questions
Being gym strong often refers to having a classic bodybuilding physique or high muscle mass that doesn't necessarily translate to athletic movement. Usable strength, as discussed in Building Explosive Power and Usable Strength, focuses on the ability to apply that muscle to real-world movements like soccer or basketball. It requires training the nervous system to fire muscles quickly so you don't feel like you are moving in quicksand during athletic activities.
According to Hossein Mardali, training like an athlete is not about training harder, but rather training smarter. The goal is to move beyond chasing a pump in the mirror and instead focus on how the nervous system coordinates muscle groups. By prioritizing athletic performance over aesthetics, individuals can develop the explosive power necessary to be effective on the field rather than just looking strong in the gym.
Plyometrics are essential for becoming plyometrically efficient and increasing explosive power. Power is defined as the ability to exert force quickly, calculated as force times velocity. By incorporating plyometrics into a routine, athletes can bridge the gap between basic lifting and high-level performance. This type of training ensures that the body can handle rapid movements and translate raw strength into the quick bursts of energy needed for competitive sports.
Nervous system training is critical because you can have significant muscle mass, but if your nervous system doesn't know how to fire those muscles rapidly, you won't be explosive. Building explosive power and usable strength requires a focus on how the brain communicates with the body. This smarter approach to training ensures that your strength is functional and that your muscles can respond with the necessary speed and force during athletic maneuvers.
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From Columbia University alumni built in San Francisco
"Instead of endless scrolling, I just hit play on BeFreed. It saves me so much time."
"I never knew where to start with nonfiction—BeFreed’s book lists turned into podcasts gave me a clear path."
"Perfect balance between learning and entertainment. Finished ‘Thinking, Fast and Slow’ on my commute this week."
"Crazy how much I learned while walking the dog. BeFreed = small habits → big gains."
"Reading used to feel like a chore. Now it’s just part of my lifestyle."
"Feels effortless compared to reading. I’ve finished 6 books this month already."
"BeFreed turned my guilty doomscrolling into something that feels productive and inspiring."
"BeFreed turned my commute into learning time. 20-min podcasts are perfect for finishing books I never had time for."
"BeFreed replaced my podcast queue. Imagine Spotify for books — that’s it. 🙌"
"It is great for me to learn something from the book without reading it."
"The themed book list podcasts help me connect ideas across authors—like a guided audio journey."
"Makes me feel smarter every time before going to work"
"Instead of endless scrolling, I just hit play on BeFreed. It saves me so much time."
"I never knew where to start with nonfiction—BeFreed’s book lists turned into podcasts gave me a clear path."
"Perfect balance between learning and entertainment. Finished ‘Thinking, Fast and Slow’ on my commute this week."
"Crazy how much I learned while walking the dog. BeFreed = small habits → big gains."
"Reading used to feel like a chore. Now it’s just part of my lifestyle."
"Feels effortless compared to reading. I’ve finished 6 books this month already."
"BeFreed turned my guilty doomscrolling into something that feels productive and inspiring."
"BeFreed turned my commute into learning time. 20-min podcasts are perfect for finishing books I never had time for."
"BeFreed replaced my podcast queue. Imagine Spotify for books — that’s it. 🙌"
"It is great for me to learn something from the book without reading it."
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"Makes me feel smarter every time before going to work"
"Instead of endless scrolling, I just hit play on BeFreed. It saves me so much time."
"I never knew where to start with nonfiction—BeFreed’s book lists turned into podcasts gave me a clear path."
"Perfect balance between learning and entertainment. Finished ‘Thinking, Fast and Slow’ on my commute this week."
"Crazy how much I learned while walking the dog. BeFreed = small habits → big gains."
"Reading used to feel like a chore. Now it’s just part of my lifestyle."
"Feels effortless compared to reading. I’ve finished 6 books this month already."
"BeFreed turned my guilty doomscrolling into something that feels productive and inspiring."
"BeFreed turned my commute into learning time. 20-min podcasts are perfect for finishing books I never had time for."
"BeFreed replaced my podcast queue. Imagine Spotify for books — that’s it. 🙌"
"It is great for me to learn something from the book without reading it."
"The themed book list podcasts help me connect ideas across authors—like a guided audio journey."
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