The number of fibers a fast twitch fiber innervates is greater than with a slow twitch fiber, and the contractile mechanism of fast twitch muscle fiber is much larger. These factors combined mean a fast twitch fiber generates a force four times greater than a slow twitch fiber. Training explosively with free weights allows more fast twitch muscle fibers to be recruited and in return improves an athlete's performance potential. The load or amount of weight lifted for each exercise is the most fundamental component of a strength training program. The application of the load has a crucial impact on maximizing performance and keeping injuries to a minimum.
Overload happens when the body responds to training loads greater than normal.
The overload causes the muscle tissue of the body to go into a catabolic state or to break down. The body then adapts, through good nutrition and rest, by compensating through the development of more strength or endurance. There are thousands of different lifting programs on how to apply the load. The best programs take the basic principles developed by weightlifters and body builders and apply them to developing sports' performance. Nebraska's program does just this.