Explosive movements are generally described as max motor recruitment of muscle fibers in a small or limited period of time. In English, that means that explosive movements are ones that cause the muscles to contract at a very high rate for a very short period of time, with max exertion as the target.
 
Explosive movements are commonly performed with bodyweight or light external loads. Examples include the squat jump, split-squat jump, anterior loaded split squat jump or squat jump, snatch pull, clean pull, explosive push-ups, explosive landmine presses, med ball throws, etc. The list goes on and on. The extensive range of explosive exercises allows for many opportunities to include explosive work in your training, regardless of your current program or goals.
 
Explosive movements should be executed in a broken manner, meaning that each rep should be individualized (broken-up within the set) and performed with maximum focus on output and muscular activation. No hopping around like a bunny or flailing like a fish out of water; take your time and focus on the movement pattern to increase the explosive property of each individual rep. Consider the concept of squatting under a heavy load or deadlifting at near-max effort, but instead of the bar moving slowly with a long, grinder contraction, the motion is fast with a short, explosive muscular activation.
 
Who should perform explosive movements?
 
Everyone physically able and motivated to become more athletic, and, wait for it, EXPLOSIVE! To clarify, high impact or explosive movements are not appropriate for everyone. Specifically, individuals with knee issues or plantar fasciitis, and those of advanced age with a high risk of osteoporosis, may want to avoid explosive movements. Some pregnant women may also need to be cautious. Screening from a medical professional is recommended prior to any new exercise activity.
 
Why should one perform explosive movements?
 
I’m going to drop some quick science literature bombs. A 2014 study of recreational runners who added explosive training movements to their resistance program showed an increase in participants’ max leg strength and peak running speed. A similar study from 2017 had elite handball players incorporate vertical and horizontal drop jumps in conjunction with resistance training. The study concluded the addition of drop jumps resulted in an improvement of both sprint time and vertical jump height. In addition, participants exhibited an increased ability to change direction and a decreased contact time while performing the jumps. The reduced contact time displayed the advanced capacity to hit the ground followed by explosion into the jump phase. Both studies demonstrated the positive adaptations resulting from programmed explosive movements.
 
The idea of increasing force output through acceleration training of lighter or sub-max loads is nothing new. Since force = mass x acceleration, it makes sense that training movements in an acceleration-focused mode will increase force output. Fred Hatfield, a.k.a. Dr. Squat, built a huge squat by using sub-maximal loads with a focus on acceleration through the concentric or shortening portion of the movement. While his approach to compensatory acceleration training isn’t necessarily explosive, it relies on the concept of acceleration and force output. 

Keep this training method in mind. It may help you break through a plateau, or similar to the explosive movements, spice training up a bit.
 
Hmmm…there’s other perks?
 
As discussed, the range of explosive exercises is quite extensive. As a strength and conditioning coach, I feel several benefits resulting from explosive movements remain less documented. For example, your ability to land from a weighted jump, throw while holding an external load, or stability under a bar can benefit greatly from the addition of an explosive component. These improved capabilities are the direct result of challenging balance, joint integrity, and body awareness through the addition of explosive movements. Another valued aspect is conditioning and endurance. These movements demand a great deal of energy resulting in an increased heart rate. According to Wolf’s Law, high impact movements contribute to increased bone density, for female athletes, this could be of high value due to their higher risk of osteoporosis.  Overall, increasing work capacity while simultaneously improving strength and athletic ability is a no-brainer.
 
HOW do explosive movements fit into my program?
 
Explosive movements may be integrated as part of your warm-up, during the meat of your training session, or even a finisher to end your workout.
 
When performing explosive movements during warm-up, the athlete should have already completed five to seven minutes of conditioning along with dynamic mobility drills. Explosive movements are ideal during this portion of training as they fire up the central nervous system to prepare for action. This is often referred to as PAP (Post Action Potentiation), which means that your nervous system is in an excited state. This method has been shown to increase performance and is mentioned in again later in the article.
 
I recommend light Snatch and Clean and Jerk variations as prep for Weightlifting or hybrid (Weightlifting and Powerlifting) training sessions. Warm-Up 3 is best suited for either program. Movements should be performed with LIGHT weight (50-65% 1RM). Implementing these movements during warm-up when the athlete is fresh and the weight light improves the ability to focus cues and movement mechanics, resulting in improved technique. Samples of general warm-ups are listed below.
 
*Clean and Jerk variations can be substituted for the Snatch movements listed.
 
Warm Up 1               
Banded Squat x 12           
Birddog x 5/5                     
(Light)KB Swing x 8            
OH Band Press x 8               
Explosive Push up x 6         
Band Pull Apart x 12                  
X2 Rounds                            
 
Warm Up 2
Glute Bridge x 12
(Explosive) Band Row x 10  
Box Jump x 6 
KB Halo x 5 
Curl Up x 12
(Light) Sgl Side OH Press x 6   
X2 Rounds

Warm Up 3
Snatch Pull x 2
Power Snatch x2
Snatch Grip Press x2
X3 Rounds

When incorporating explosive movements during the main portion of your workout, complex training is a valuable approach. Complex training is the combination of a light or unloaded explosive exercise coupled with a heavy movement focused on the same body part. This method also takes advantage of PAP.
 
Examples
Heavy Front Rack BB lunge x 5/5 + Bulgarian Split Squat w Jump x 3/3
Bench Press @ 87% x 2 + Plyo Push up x 6
Clean DL @ 115% of C&J x 2 + Power Clean @ 65% x 4
 
Depending on physical condition and level of fitness, 2-4 sets of these paired movements is sufficient. 
 
Finally, adding explosive reps as a finisher to your workout is a great way to fully fatigue the muscles and push yourself mentally.
 
My favorite way to implement explosive movements at the end of a session is through total rep finishers, which means completing all reps as quickly as possible before moving to the next exercise. Volume will vary depending on training level and physical condition. Sequence matters! Finishing with a pulling movement should help open the chest and allow you or your athlete to leave the gym with better posture. A small linear increase in volume is expected as the program progresses.
 
Examples
*Speed-focused during concentric portion
 
Finisher 1                                        
Squat jump x 30                               
Supine Med Ball Throw x 20        
Standing Band Power Row x 15  
 
Finisher 2
Box Jump x 30
Elevated Plyo Push Up x 30
*Pendlay Row x 30

Finisher 3
Depth Jump x 20
Plyo dips x 30
Band Pull apart x 30

To recap, there is zero question that explosive training belongs in your current program. Experimentation with frequency, volume, and intensity (measured by loads used) will be required. For practicality and safety, you should begin with movements in which you are both comfortable and efficient. Implementing explosive movements at the start of your training session with only bodyweight or at an extremely low intensity may be done as preparation leading up to heavy work. Alternatively, you could perform explosive movements as a finisher after heavy or hypertrophy training days. Either way, throw them in the rotation and enjoy the ensuing stimulation. You’ll be glad you did.