explosiveness

[ThepoolGuy]

my buddy fights MMA for Renegades here in Houston TX. He wants to bulk up and get some explosiveness. What are some good exercises for explosive power.

 

[BiggT]

The olympic lifts and there various hybrids, plyometrics, box jumps, leaping/bounding, sprinting. Some people love jump squats, I hate them, I think they have zero carryover to a squat and as far as increasing jumping and explosion, I can think of a million things I'd rather do.

 

[Protobuilder]

Read Coolcolj's aptly-titled journal: http://www.elitefitness.com/forum/showthread.php?t=274034

Frankly, weight training is, IMO, only a small part of the "explosive" equation. Even a "fast" weighted movement is ridiculously slow on the force velocity curve. Weights are good for increasing max strength, which can be translated to power & speed through add'l training. I'd lift to get strong(er) but look to other training methods to become "explosive." If you doubt me, and many do, LoL, think about how blindingly fast a good punch is . . . you could do it w/ 20 lb. dumbbells in your hand but then you're learning a whole diff't movement really using a diff't motor pattern. Instead, spend time building strength in the prime movers with weights, but then train striking and plyo stuff, etc. to get fast & powerful.

 

[fortunatesun]

Also:

http://www.elitefitness.com/forum/showthread.php?t=487076

 

[ErikZ]

I would recommend squats done ballistic-style hehe.
=)

 

[Protobuilder]

"Strength of Power: What Matters MOst for Peak Athletic Performance?"

http://www.pponline.co.uk/encyc/power-training.html