The most common goal of parents and coaches bringing their young athletes here to explosion is to make the children faster. What few understand is the role of power in the development of speed. The true goal of most athletes, coaches and parents is to achieve optimal or peak performance in their chosen endeavor. The road to peak performance is five fold. Each level is built on the one prior. An athlete missing any level of the development process will be predisposed to injury and will struggle to discover their true potential.
The developmental stages of an athlete can most easily be described as a pyramid (see below). At its base is a foundation of applicable Athletic Strength. The body must be in balance and powerful. Speed is nothing more than the application of mass specific force. If an athlete increases the potential power of each stride as compared to their body weight, their potential to propel their body increases. This increased power potential must be balanced to allow acceleration and deceleration in all directions while reducing the risk of injury.
The second stage is Plyometrics. The mere presence of strength has limited value without the ability to apply that balanced strength to the ground or opponent quickly. Our use of plyometrics train the explosive application of force. Our athletes must be able to apply force at a rapid pace in any direction to allow for optimal acceleration and deceleration in all directions.
The third stage is Planned Stimuli Agilities. An athletes ability to generate explosive force is primarily limited by the athletes knowledge of optimal movement patterns. This stage of development is best visualized by adding tools to the athletes toolbox. We educate athletes with information as to how best to align their bodies
in game specific movement patterns. They then practice those movement patterns in a predefined planned sequence. The planned sequence allows the athlete to practice the movement with forethought and commit it to muscle memory. Thus giving the mind another tool to be applied to game situations. This allows the athlete to receive optimal results from their increased force production.
The fourth stage is Unplanned Stimuli Agilities. This final level in our pyramid allows the athlete to apply their new tools in a close to game-like situation. The athlete must read and react to the movements of an opponent. This allows them to apply the principals they learned from their planned stimuli agilities in a non premeditated fashion. Optimal movement patterns are now being applied using explosive balanced strength in a game-like situation. Now the athlete is prepared for Peak Performance in their desired sport.
Failing to develop all the stages of the pyramid has clear risks. Leaving out a lower level of the pyramid could potentially leave the athlete at risk for injury. Leaving out an upper level of the pyramid limits the athletes opportunity to achieve peak performance. With our intelligent planned approach to development, we will provide your athlete with the best chance to succeed in their chosen endeavor.
The High School session is for athletes ages 14 and older.
The Junior High School session is for athletes ages 13 and younger.
All sessions are offered Monday through Saturday for all ages and ability levels.
Fitness for Life
As adults, we perform a wide-range of movements in our daily lives, such as walking, lifting, pushing, pulling, twisting, bending squatting, starting, stopping, reaching and climbing. Shouldn't your fitness program reflect your daily lift? A fitness program that emphasizes movements, not body parts, will directly enhance your quality of life and provide far greater results than traditional machine-based training.
EFS's Fitness for Life program will improve your:
• Weight Loss
• Increased Energy
• Functional Strength
• Cardiovascular Endurance
Weight Management
There is no magic pill or simple solution! Achieving your personal goals requires a structured exercise and nutrition plan, professional guidance, self-discipline and determination.
EFS's Weight Management program includes:
• 2-3 Training sessions per week to increase metabolism and lean tissue.
• Individualized cardiovascular training program to efficiently burn excess calories.
• Regular fitness evaluations to monitor your progress throughout the program.
• Healthy eating suggestions are included, however EFS recommends consulting with a liscensed dietician for tailored nutritional plans.
Post-Rehabilitation
If you're recovering from an injury, surgery, or other medical condition, and have been cleared by your doctor and/or physical therapist to start a fitness program, then this program can help you regain strength and endurance, and overall health.
This is a carefully monitored and structured program, for which your training coordinates with your doctor and/or physical therapist and develops customized exercises to improve your strength, balance, flexibility and mobility.
How Will You Train? Individual Training
Working one-on-one with an EFS personal trainer provides the highest level of training specificity, scheduling flexibility, personal attention and RESULTS! Your health and fitness program is designed for your and only you!
Partner Training
Achieve your goals and share the experience (and cost) with a friend, spouse or co-worker! Partner training provides an effective way to fit personal training into your weekly schedule and monthly budget!
Small Group Training (4-6 persons)
Workout with a group of friends, colleagues or others with similar goals and schedules! Group support and motivation under the guidance of a certified, experienced and educated EFS personal trainer!
Session Length 30 minute sessions - Need to get a quick workout in before, after or in the middle of your work day? Our 30 minute training sessions are ideal for the busy professional looking to fit a quick but effective workout into their busy schedule.
60 minute sessions - The ideal length for a personal training session! A 60 minute training session allows for an effective warm-up and cool-down which will maximize results and leave you feeling energized and rewarded!
What's Your Commitment? Session Packages - EFS offers 1, 6 and 12 session packages. Session packages are ideal for the experienced exercises looking for some new ideas to add to their current routine!
90 Day Programs - Commit to an EFS personal trainer for 90 days and your results are GUARANTEED! EFS offers 90 day programs to clients looking for a structured, professionally guided exercise program. Choose between 1, 2 or 3 sessions per week for 90 days!
If you are pregnant, plan to become pregnant or postpartum, participating in a structured exercise program will help you meet the physical and mental demands associated with your pregnancy.
Studies have shown that exercising throughout your pregnancy is not only good for your body, but good for your mind as well. Exercising makes you release endorphins which in turn can make you feel happier, and more stable. Prenatal exercise can also have a positive impact on the length of delivery and post-partum weight loss.
Following the guidelines set by the American College of Obstetricians and Gynecologists (ACOG), our personal trainers will design a customized health and fitness program to fit your personal needs and goals.
Group, Team, and Club rates available. This is a great way to lower the cost of training. Prices based on number of athletes and number of sessions. Call Explosion for details. 513.870.0203.
Weightlifting, not to be confused with powerlifting, bodybuilding, or weight training, is the only iron sport of the Olympic Games and consists of two lifts, where a loaded barbell is taken from the ground to over the head of the lifter:
• Snatch
• Clean-and-jerk
These two lifts and the assistance movements done as accessories to improve for them combine to provide a basis from which an athlete may improve his performance.
A Miami University football player recently said, "I wish someone had taught me these lifts when I was younger. I was 5 years behind my college teammates."
Don't put yourself behind your teammates and/or competition; learn how to do these lifts. These incredibly athletic movements develop:
in all who do them. Physically, an athlete would get:
• A decent aerobic workout, moving weights over large distances gets the heart pumping.
• Whole body coordination, timing, and better proprioception.
• An effective, results-producing workout, difficult to overtrain the body as there is so much movement involved.
• Fast, efficient workouts especially for those time-crunched individuals.
Olympic weightlifting is a developmental sport for football, track and other sports because it emphasizes speed and coordination. The snatch and clean-and-jerk are much more conducive to athletics than static power lifting movements (such as bench press or squat). Weightlifting is maximum power generation in minimum time versus strength generated over any amount of time. A lifter learns to accelerate.
It is a safe sport if lifters follow basic principles of good lifting technique, follow programs that are appropriate for the lifter's skill and condition, and allow for adequate rest.
Competitive Olympic weightlifting is not for everyone, but training using the Olympic lifts has benefits for multiple other sports and for people who wish to develop power, strength, speed and coordination for their general well-being.
To learn more, find a club with coaches who can explain and demonstrate the lifts.
• Payment of sessions is required before the class.
• All sessions are scheduled a week in advance.
• All sessions are 60 minutes.
Please call Matt or Shawn with any questions! 513.870.0203
Days and times are subject to change.
Please call before your first visit.
Please take advantage of this offer. I promise you will not be disappointed. This is personal training at 1/5 of the price.
For most high school athletes, EFS generally recommends 3-4 sessions per week during the off-season and 1-2 sessions per week during the season. There should be a balance between strength training sessions and speed & agility. The exact balance is determined by each athlete's individual needs and when their next season begins.
For most junior high school athletes, EFS generally recommends 2-3 sessions per week during the off-season and 1-2 sessions per week during the season. Junior high school athletes should also maintain an equal balance between strength training sessions and speed & agility. EFS believes that junior high school years are the appropriate time to introduce strength and power training exercises emphasizing form, technique and body weight control.
EFS recommends group training to most athletes. Group training is as effective as individual training in the development of the athletic skills needed to participate and compete in youth sports and high school athletics.
