Help training for explosiveness

[IrishHandGrenade]

Could someone help me design a routine for explosive strength. Maybe some standard and olympic lifts with plyometrics and sprints worked in somewhere. I'd really like to improve my 40yd time and my verticle jump, while keeping as much of my strength as possible. I can train 7 days a week.

 

[myfault]

kelly baggett's website
www.higher-faster-sports.com

everything you will ever need to know.

have fun!

 

[rollinsusmc]

well, if you want explosives,.....break each lift into segments. ie....for bench, do 3 sets of just lifting from the chest to the half way point. and then only go down half way from the top. you understand? it is best to have a spotter for these workouts, as you never can tell when you will go to failure. and for sprints, do lots of stairs!!! and, the treadmill is also great. take your iPod, and turn up the speed for 1 min of each song you do, and then rest till the next. hope this helps

 

[myfault]

what is your squat (deep squat), how much do you weigh, and what is your bodyfat%.
strengthening your legs to deep squat 1.5 - 2x your bodyweight and having less than 10% bf is a great base to have if you are trying to gain explosiveness in the run/jump. then start with the speed-strength lifts and plyos and you will see great results.

 

[IrishHandGrenade]

Hey, thanks for the replies. I weigh about 185 with around 12-13% bf (trying to cut a little right now). I haven't done any heavy squats for awhile because of a knee injury, but I can do 250 for 10 reps going well past parallel.

 

[IrishHandGrenade]

Forgot to mention, before the injury I had a 1 rep pr of 415 so I think I could get my max back up pretty quickly if I really try. I've just been to scared to really push it yet.

 

[myfault]

wow... well you definitely have the strength you need...
i would just focus on speed strength exercises and plyo's

reactive squats, jump squats, medicine ball squat/throws, depth jumps, sprints, box jumps, etc.
just heavy squat once a week to maintain your current strength.