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Have you ever feel like you start strong in a game… but gas out way too soon?
That’s your fast-twitch muscles running out of fuel.
This week, we’re diving into a powerful conditioning method to fix that — so you can stay explosive deep into the second half (without crawling off the field after).
It’s called the Explosive Repeat Method — and it’s designed to help your fast-twitch muscles recover quicker between bursts, so you stay sharp and strong longer.
What is the Explosive Repeat Method?
It’s a way to build endurance in your explosive muscle fibers — the ones responsible for speed, power, and reactivity.
Instead of pacing yourself, you go all-out for short bursts, then rest just long enough to recover and do it again. The result: you build repeatable power, not just a one-time burst.
Think of it like…
- A basketball player exploding for rebounds late in the game
- A pro-wrestler sprinting into the ropes over and over
- Conner McDavid blowing past a defencemen on a breakaway.
Two Ways to Use Explosive Repeats
You can target two different energy systems depending on your goals:
1. Aerobic System (with oxygen)
- Optimize how we use oxygen
2. Anaerobic Lactic System (without oxygen)
- Sustained energy production
Both will help you condition your fast twitch muscles to have better overall endurance, and allows these muscles to recover quicker between bursts.
How to structure your Explosive Repeat Workouts
Aerobic:
- Do this 1-2x per week
- Choose 1-3 explosive exercises
- Do 1-2 Clusters of sets for each exercise
- Perform 6-8 sets of each exercise
- Take 8-10 minutes of active rest between each cluster or exercise
- Weekly Progressions:
- Week 1 – 8-10s work, 60s rest
- Week 2 – 10-12s work, 40s rest
- Week 3 – 12-14s work, 30s rest
Anaerobic:
- Do this 1-2x per week
- Choose 1-3 explosive exercises
- Do 1-3 clusters of sets for each exercise
- Perform 6-10 sets of each exercise
- Take 6-8 minutes of active rest between each cluster or exercise
- Weekly Progressions:
- Week 1 – 12-15s work, 30s rest
- Week 2 – 15-20s work, 20s rest
- Week 3 – 20-30s work, 15s rest
- Week 4 – 30-40s work, 10s rest
Exercises Options
Below are just a few ideas of exercises you can use. If you’re looking to improve your athletic ability in a specific sport, choose movements that will be applicable to that sport.
– Shuttle Runs
– Side Shuffles
– Banded Broad Jumps
– Squat Jumps
– Jump Lunges
– Ball Slams
– Plyo Push-Ups
– High Knees
– Weighted Jumps
Not sure what to choose? Email me directly – Rich@Rkathletics.ca – I’ll help you build your list.
Sample Workouts
Aerobic Week 1:
- 10 sets of Squat Jumps – 10s work, 60s rest
- 10 Minutes Jog/Bike/Row
- 8 sets of Ball Slams– 10s work, 60s rest
- 8 Minutes of Dynamic Stretching
- 6 sets of Side Shuffles – 10s work, 60s rest
Total Workout Time: ~46 Minutes
Anaerobic Week 1:
- 10 sets of Jumping Lunges – 15s work, 30s rest
- 8 Minutes Jog/Bike/Row
- 8 sets of Elevated Plyo Push-ups – 15s work, 30s rest
- 6 Minutes of Dynamic Stretching
- 6 sets of Banded Broad Jumps – 15s work, 30s rest
Total Workout Time: ~32 Minutes
*These can be its own session or added as a finisher to your strength workouts.
Give It A Try
- Choose 1 explosive exercise
- Apply the Explosive Repeat Method for 3–4 weeks
- Follow the time progressions
- Snap a post-workout selfie and tag @RKathletics to let me know you’re in!
Want to learn more? Check out this book by Joel Jamieson
Need a Plan to Follow?
If you want this kind of training built into your weekly workouts —
or you’re chasing specific athletic goals – hit reply and ask me about the Everyday Athlete Online Coaching Program.
Let’s build a plan that helps you move better, perform stronger, and recover faster.
What’s Next?
Next, we spring into a method that combines plyometrics and conditioning to keep your heart rate high while building explosiveness.
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Choose To Live Your Life To The Fullest,
Rich, Owner & Personal Trainer – RK Athletics
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