any one have any good works to help build explosive power
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any one have any good works to help build explosive power
5 pullups...10 pushups...15 body weight squats. Repeat this cycle for 20 mins at a steady pace. You should be able to do about 20 sets. I have done this workout as a warm up twice a week for the last 2 weeks and tonight when I was rolling I actually felt more explosive. I was thinking as such prior to reading your post and I can honestly say that the above listed workout is the only difference in my regime recently.
I do my 100-100 setup where i do 25 push ups, 25 squats 4 sets in rapid succession. I don't do the push ups or squats all the way down but instead I focus on med/low speed lowering of the body and as fast as possible push to original position, both for push ups and squats.
you can gain explosiveness if you just lift weights. take a bench press for and example, do the form that andy was saying...focus on control and move slow when the bar is coming down and concentrate on explosion on the way up. use between 50 to 80 % of your max and do as many as you can.
I do a lot of powerlifting and olympic lifting for power.
I have a degree in Exphys, and yes power lifting is a great way to build power and explosiveness! It increases you fast twitch muscle fibers as well as many more physical adaptations! However i do caution you because I because it is my understanding of this sport, that the athlete does not want to bulk up! It is very important for you to understand that you CANNOT just walk into a gym; sit down on a bench press and max out the bench. Will that make you stronger...yeah for pushing guys off of u after you've submitted. You need to talk to someone educated in this particular field, and have them implement a workout specialized for you/your sport. I would suggest someone who is NSCA certified.Quote:
Originally Posted by Jeff Doherty
These are some great workouts! Helped a lot!Quote:
Originally Posted by Chris Herzog
Your biggest friends for explosive power are a combination of Plyometrics, Kettle Bell, Core, the some Core, then more Core, and of course anaerobic training ie sprints to back all that explosive movement up.
thanks guys for the tips
Chris, were does one find the work outs at on the website?
Olympic lifting.. and plyometrics.. but you can make anything into an explosive movement for the most part.. just have to approach it properly. Also you should figure out what you're actually trying to achieve because thats a painfully broad term. Training to jump higher is going to be completely different then training to shoot faster.
I'm a big fan of olympic lifting though.. and the entire sport is based around explosive power. Those guys don't even train jumping and they can still jump 40ish+ inches without trying. But get a coach if you're unsure of yourself because its also a quick way to injure yourself.
http://www.youtube.com/user/charliejames1975
I like following this chick. Nice to look at, and gives you a good workout too
This chick is awesome.Quote:
Originally Posted by kent
As a Strength and Conditioning coach, the above is very sound advice. But before you attempt Olympic lifting and plyometric exercises you should seek out a qualified coach. If you want to develop explosiveness get olympic lifting.Quote:
Originally Posted by Pourya S
Whoa many of superb facts!
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