Questions about explosiveness & cutting

[megad]

Will your vertical jump naturally increase when you start cutting? People have been telling me that I'm starting to get fat, so I have decided to start cutting sometime this summer.

Here's my current routine:
Day #1 Legs
Squats 5x5
Leg Press 2x8
Hamstring Curls 2x8
Calves 4x10

Day #2 Chest
Bench Press 5x5
Incline Dumbell Press 2x8
Dumbell Flies 2x8
Dips 3x5
Close Grip Bench 2x8

Day #3 Deadlifts 5x5

Day #4 Shoulders
Seated Dumbell Press 5x5
Side Laterals 2x8
Front Raises 2x8
Shrugs 2x8
Upright Rows 2x8

Day #5 Bis/Back
Pullups 5x5
Barbell Curls 2x8
V-bar Pull Downs 2x8
Incline DB Curls 2x8
Rows 2x8


Once I start cutting, I want to either maintain leg strength or make gains. Do you suggest that I do legs twice a week and maybe combine like my shoulder and deadlift day? Also, what should I do with cardio and calorie intake?

Thanks alot

 

[coolcolj]

if you drop bodyfat your vert will go up, as long as you don't lose muscle

explosiveness increases exponentially as you reach 5-6% bodyfat levels.

 

[IronLion]

That is a lot of questions:

As far as the "cardio", don't jog for distance or ride the bike all day and expect to be explosive. I would recommend HIIT with some plyos ( box jumps, step down jumps 1 and 2 leg, step up jumps 1 and 2 leg)

My vertical went from 28 at 315 pounds to 38 (tested) at 260 pounds BUT I also put 50 pounds on my clean during that period

 

[coolcolj]

That is a lot of questions:

My vertical went from 28 at 315 pounds to 38 (tested) at 260 pounds BUT I also put 50 pounds on my clean during that period

Damn dude - you gonna shoot for the big 40?

What are your powercleaning now?

 

[IronLion]

lol I am back at 315 again so no 40 inch vert for me but I am still at 32 plus...
My clean has gone down since two years ago when I hit 397...
I would say about 365 which sucks cause I have gotten a lot stronger

 

[coolcolj]

you know why? Becuase of your greater bodyweight

you have to propel your own bodyweight as well as the bar. Plus when your leaner you can keep the bar closer to the body.

I know CT said all his olylifts went up when he lost 20lbs of fat. Gained 4 inches on his vert too - from 32 to 36inches

Still that's a huge power clean in absolute terms

 

[Tagio]

CoolCol - explosiveness INCREASES as you get down to 5-6%? I was under the impression that athletes were strongest in the 8-9% area, and got weaker at any lower bf%. I'm cutting right now, still working on my oly-lifts and lower body strength. should I aim for 5%?

 

[megad]

Is there anyway to safely lose fat without muslce? Any supps I should take?

 

[eXplicit]

losing fat

Yes losing fat will definetly increase your explosiveness, overall speed, and jumping ability by quite a bit. Fat holds ya down and slows ya down in just about everything until you hit the 8% BF mark.

 

[coolcolj]

CoolCol - explosiveness INCREASES as you get down to 5-6%? I was under the impression that athletes were strongest in the 8-9% area, and got weaker at any lower bf%. I'm cutting right now, still working on my oly-lifts and lower body strength. should I aim for 5%?

Well fat also acts as friction on the muscle fibers. The leaner you get the better as far as explosiveness and speed go, apart from the obvious power to weight ratio thing. You maybe weaker in terms of leverage when doing weights, but the msucles are still as strong as they were if you didn't lose any muscle that is.

Although you may not actually get weaker, I mean all these sprinters are mighty lean and yet they all squat over 500lbs with just a belt while weighing under 200lbs

Like CT says - put on a 20lb weight vest and see how much your power snatch drops

 

[coolcolj]

Is there anyway to safely lose fat without muslce? Any supps I should take?

copy and paste - quoting myself


Kevin only way is to do sprint (not neceasarily all out) intervals and agility drill intervals 1-2 times a week combined with regular small meals, reduced starchy carbs - just lots of meat and veges and lots of water
don't "diet" increase energy consumption

well here is what I did to go from a 192lbs to a leaner 192lbs in the middle of last year.

Well - basicly all I did was after warming up

5x30m sprints with 2-3min rest between - just walking around then I did some agility intervals


basicly 50m of drills - not at full speed - same rest periods

45 degree zig-zag runs, jogs with side step to each side every 2 steps. Zig-zag runs with 360 pivot at the end of each zig and zag. Then dogding imaginary opponents

killer cardio - I was breathing hard and heavy

total time 45 mins including warmups, cooldown and stretching!

I also drank a lot of water daily that helps. lost an inch+ of my waist in a month. Wasn't really dieting either, but I had frequent meals. Bodyweight stayed the same becuase I was gaining muscle at the same time.

you don't need to go flat out in the sprints all the time. If I felt down I only went 75%

 

[Tagio]

Well fat also acts as friction on the muscle fibers. The leaner you get the better as far as explosiveness and speed go, apart from the obvious power to weight ratio thing. You maybe weaker in terms of leverage when doing weights, but the msucles are still as strong as they were if you didn't lose any muscle that is.

hey man, you know everything
cool info

 

[megad]

thanks guys good info here...
bookmarked