肌力與爆發力乃運動員參與運動競技的重要能力，是贏得比賽勝利的決定要素。肌力和爆發力訓練的第一步是希望能夠妥善作好訓練計畫，而訓練計畫的主軸與核心是訓練周期的安排，其順序為肌肉肥大期、最大肌力期和爆發力期，這是一套發展肌力和爆發力完整且系統的訓練方法，其安排如下 1.肌肉肥大期：此訓練期安排於準備前期，屬於一般性訓練，生理機制是藉由聲白質超補償作用，蛋白質消耗愈多，則超補償愈多的蛋白質，藉此可以增加橫橋作用的數量，提升肌力。 2.最大肌力期：此一訓練期安排於準備後期，屬於一般性訓練，生理機制為刺激較大的激發頻率，動員最多及最大的運動單位，達成所謂的肌內協調。 3.爆發力期：該訓練期安排於賽前期與比賽期，生理機制為刺激最多的激發頻率，動員快縮的運動單位，促成所謂的肌間協調。

For competitive sport, explosive strength is an essential factor for athlete to win in the game. The key to open the door of explosive strength training is to have a good plan that can develop explosive strength effectively and efficiently, so the training periodization of explosive strength is the first priority that we should possess. The periodization of explosive strength is in the arrangement of hypertrophy phase, maximal strength phase and explosive strength phase which is a systematic way to develop strength and power. The periodization and its training principle are as follows: 1. Hypertrophy phase: The training period is set for the first half of the preparation period which is a period of general strength training. The training object is to increase the mass of muscle. The mechanism is the supercompensation of protein. 2. Maximal strength phase: The raining period is set for the second half of the preparation period which is a period of general strength training. The training method is maximal effort and repeated efforts. The purpose of training is to increase the maximal strength. The mechanism is to increase firing rate, to recruit large MU and maximal number of MU, in other words, to improve intra-muscular coordination. 3. Explosive strength phase: The training period is set for pre-competition period and competition period. It belongs to specific strength training. The purpose of training is to develop explosive strength. The mechanism is to improve the inter muscular coordination.