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What is best for explosive power?

A

askjoe

New member
Alright guys...what AS would you recommend for explosive power? I'm talking cannon like strength........need it for sports.
 
pratice whatever you need to be explosive at. If you need to run fast, practice running fast. If you need to be explosive in football, then practice football. the gym is for general strength. training fast will not make you faster. How can moving a barbell slower than your body is capable make a person faster? If that were true then using a broom stick would be the best because it would move the fastest.
 
If you're looking for explosive strength (I assume you're playing football? Correct me if I'm wrong here...), I HIGHLY recommend power cleans and hang cleans.

BUT, you need to make sure you have proper training (PC's and HC's are some of the most technical lifting I've ever done) otherwise you're just going to hurt yourself without any sort of actual improvement.

-M
 
Dr. M said:
If you're looking for explosive strength (I assume you're playing football? Correct me if I'm wrong here...), I HIGHLY recommend power cleans and hang cleans.

BUT, you need to make sure you have proper training (PC's and HC's are some of the most technical lifting I've ever done) otherwise you're just going to hurt yourself without any sort of actual improvement.

-M
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just curious-what movement or technique on the football field mimics PCs or HCs. in fact I have never really seen a barbell used on the football field. usually the guys start from a standing position or a three point stance. don't you think they should practice that technique and use the gym to develop healthy bodies, which given football players game injuries, do you really want to aggravate a career by throwing weights around quickly. remember heavy weights don't hurt people-quick movements do.
 
stonecold54 said:
just curious-what movement or technique on the football field mimics PCs or HCs. in fact I have never really seen a barbell used on the football field. usually the guys start from a standing position or a three point stance. don't you think they should practice that technique and use the gym to develop healthy bodies, which given football players game injuries, do you really want to aggravate a career by throwing weights around quickly. remember heavy weights don't hurt people-quick movements do.
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all olympic lifts teach you to generate force from the ground up. You start with the legs and finish with the upperbody, football is the same thing, you come off the line and drive up and out.......if you think that olympic lifting and moving heavy weights doenst benefit football players talk to any college or nfl player
 
You can't be serious. Explosion doesn't come from a pill. It's come from heavy power moves, dynamic moves, and plyos.

Come to the training board, we'll hook you up. You play FB? Where? I'm walking on at DT for Penn State in the spring.
 
stonecold54 said:
just curious-what movement or technique on the football field mimics PCs or HCs. in fact I have never really seen a barbell used on the football field. usually the guys start from a standing position or a three point stance. don't you think they should practice that technique and use the gym to develop healthy bodies, which given football players game injuries, do you really want to aggravate a career by throwing weights around quickly. remember heavy weights don't hurt people-quick movements do.
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Wrong. Explosive moves performed in the gym make you faster and more powerful. They teach your muscles and CNS to generate massive force in an instant.

I think it was back in the 70's that one country tested all of its Olympic athletes in the 10 meter dash. The athletes with the best times were the weightlifters and not the sprinters, because their training made them extremely explosive.

I'd agree that you can't do ONLY gym work for football. You need sport specific exercises to learn how to apply your strength with speed and force. But to say that gym work can't make you a better athlete is ignorant. Do a little research on WSB, soviet sports science, and the like.

"remember heavy weights don't hurt people-quick movements do"

Quick movements performed with weights (i.e. oly lifts and dynamic powerlifts) will enable you to "hurt people."
 
stonecold54 said:
just curious-what movement or technique on the football field mimics PCs or HCs. in fact I have never really seen a barbell used on the football field. usually the guys start from a standing position or a three point stance. don't you think they should practice that technique and use the gym to develop healthy bodies, which given football players game injuries, do you really want to aggravate a career by throwing weights around quickly. remember heavy weights don't hurt people-quick movements do.
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You do enough practicing of your movements with your on-field training sessions. You hit enough bros, push enough weight, run enough, etc. during a 2.5 or 3 hour practice.

When you hit the gym, you want to jack up your strength so you can APPLY it to your technique on-field.

PC's have a deadlift portion - back, shoulder, neck strength (some will debate the value of PC's for your traps in the deadlift phase).
PC's then move into an explosion - lower back, glutes, quads, calves, hanstrings.
After that, it's the yank and drift phase - traps, delts, bi's, lats, still lower back to some extent.
Finally, the catch phase and the front squat - quads, hams, low back, glutes, calves, intercostals for stability.

Now, in my experience, PC's and HC's (all of the above minus the early portion of the deadlift) were the best thing I could do for explosive power using my ENTIRE body.

-M
 
dzuljas said:


all olympic lifts teach you to generate force from the ground up. You start with the legs and finish with the upperbody, football is the same thing, you come off the line and drive up and out.......if you think that olympic lifting and moving heavy weights doenst benefit football players talk to any college or nfl player
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the fact the "football players" do something does not make it a fact. olympic lifts teach you how to be good at-olympic lifts. using your logic we could train football players soley by using olympic lifts and no football till the age of 25 and then turn them loose in the NFL and they would be the best players there. obviously that is not true. and most NFL and college players usually just follow the advice of ignorant strength coaches, who is turn are manufactured by the weekend personal training certifications out there.
 
slobberknocker said:



Wrong. Explosive moves performed in the gym make you faster and more powerful. They teach your muscles and CNS to generate massive force in an instant.

I think it was back in the 70's that one country tested all of its Olympic athletes in the 10 meter dash. The athletes with the best times were the weightlifters and not the sprinters, because their training made them extremely explosive.

I'd agree that you can't do ONLY gym work for football. You need sport specific exercises to learn how to apply your strength with speed and force. But to say that gym work can't make you a better athlete is ignorant. Do a little research on WSB, soviet sports science, and the like.

"remember heavy weights don't hurt people-quick movements do"

Quick movements performed with weights (i.e. oly lifts and dynamic powerlifts) will enable you to "hurt people."
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1. Explosive movements teach your muscles to become faster and better at those movements. This falls under the SAID principle-specific adaptations to imposed demands. the key word being specific. specific means exactly the same, not kind of like or sortof-EXACTLY. an explosive lineman does not have a barbell in his hand when he is on the line so is that specific or sort of like.
2. I didn't say that gym work wouldn't make you a better football player. I said that sport-specific training won't make you a better football player. Being stronger, having healthier joints and tendons, and knowing how to train will make you a better player but those can all be achieved using a sane low-impact healthy workout leaving the player to be healthy on the field.

Oh yeah and as far as the study of course they were faster not because they trained fast but because they were stronger from the weight room. but my point is there are healthier ways to become stronger than quick movements. and also I don't trust studies in the field of training because they do not take into account the principle of Individualism.
 
stonecold54 said:
the fact the "football players" do something does not make it a fact. olympic lifts teach you how to be good at-olympic lifts. using your logic we could train football players soley by using olympic lifts and no football till the age of 25 and then turn them loose in the NFL and they would be the best players there.
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That argument was never mady by anyone (except you).

Playing football, training on-field for football, learning the game in-depth... all of these things make you a better football player.

Hitting in football is largely assisted by explosion from the hips. Doing PC's/HC's really helped my college career by allowing me to become STRONGER in the muscle groups targeted by PC's, learn how to really explode extremely quicly and fiercely, and the on-field training helped me remove a few helmets here and there.

Getting in the gym isn't what makes a player good - in ANY sport (well, maybe powerlifting...). What getting in the gym does is give that player the STRENGTH to really make something of themselves in a real-world environment. It's like putting an engine in a car; doesn't do anything until you use it properly, but if it's not there to begin with - you're fucked!

-M
 
slobberknocker said:
You can't be serious. Explosion doesn't come from a pill. It's come from heavy power moves, dynamic moves, and plyos.

Come to the training board, we'll hook you up. You play FB? Where? I'm walking on at DT for Penn State in the spring.
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Very true bro! 90% of this will come from your training style, not steroids alone

I would suggest giving plyometric training a shot for a while. If you want "power", you should train for that type of eruptive power. What is power? It is the combination of strength and rate of force/speed of the move. I have never tried plyometrics, but a friend of mine (soccer player), trains for this all the time. I have a book of his that goes into detail, pretty good read. He cycles with Var and creatine only. These are some of the benefits that come with plyometric training.

-Increased power production

-Increased speed of movement

-Increased voluntary muscle contraction (strength)

-Increased proprioception and kinesthetic awareness (body position sense)

-Increased quickness

-Decreased reaction time

-Increased ability to change direction more efficiently and quickly.


Mavy
 
stonecold54 said:
the fact the "football players" do something does not make it a fact. olympic lifts teach you how to be good at-olympic lifts. using your logic we could train football players soley by using olympic lifts and no football till the age of 25 and then turn them loose in the NFL and they would be the best players there. obviously that is not true. and most NFL and college players usually just follow the advice of ignorant strength coaches, who is turn are manufactured by the weekend personal training certifications out there.
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You clearly took my post out of context. I was trying to get the point across that Olympic lifts generate the most explosive power out of what you could do in the weightroom, so I would definately make them a part of the training. Also I disagree with you on most strength coaches being ignorant...Most strength coaches at major division 1 universities have degrees in exercise physiology, kinesiology, and other fields......What big time division 1 school do you play for stonecold?? Mr knowledgable....
 
understand Dr. M I am not saying athletes should not be in the gym. Of course athletes should train in a gym. I am arguing the methods of explosive lifting that has been perpetuated for decades. tell me exactly what would be better for a muscle for getting stronger.

Scenario 1. deadlifting 250 pounds for 1 minute and 30 seconds of TUT-time under tension. the movement is began delibrately with no jerking twitching heaving. the movement has a 4/1/4 cadence.

scenario 2. power clean with 250 pounds. the weight is jerked off the floor. no muscle is actually achieving a quality contraction. I think we can agree. then the weight, using momentum, body leverage and every other technique BESIDES ACTUAL MUSCULAR TENSION, is flung upwards.

now tell me what movement will achieve more strength. and besides that which movement will not hurt the athlete. what point is there at explosive lifting when you are guaranting yourself an injury.

and dzuljas made the invalid arguement to ask a college or nfl player as to the "importance" of the lifts. so I actually wasn't the only one brining it up.
 
stonecold54 said:
using your logic we could train football players soley by using olympic lifts and no football till the age of 25 and then turn them loose in the NFL and they would be the best players there. obviously that is not true.
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To become better at football, you must do MANY things. Dynamic moves, power moves, hypertrophy work, functional strength work, GPP, plyos, and agilities. If you leave any one of these elements out, your performance on the field will suffer.
 
dzuljas said:


You clearly took my post out of context. I was trying to get the point across that Olympic lifts generate the most explosive power out of what you could do in the weightroom, so I would definately make them a part of the training. Also I disagree with you on most strength coaches being ignorant...Most strength coaches at major division 1 universities have degrees in exercise physiology, kinesiology, and other fields......What big time division 1 school do you play for stonecold?? Mr knowledgable....
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have you ever taken a course in logic? I will gladely tell you that I dropped out of school. I am proud of that for all the bullshit they teach in school. Having a degree does not mean JACK SHIT. logical arguement does not come from a piece of paper. yes most coaches have all the "normal" credentials but who among them has taken a philosophy course and understands what knowledge actually is. I will just say that you are using Argumentum ad Verecundiam-which I am sure you know means, an argument to reverence and appeal to authority, it is a fallacy to the authority of others. in other words truth is not found in the facts but in what other people say. also you used appeal to laughter- this fallacy attempts to refute by turning ridicule against the other party such as snickers or names hoping to udermine the other person.
 
stonecold54 said:


Scenario 1. deadlifting 250 pounds for 1 minute and 30 seconds of TUT-time under tension. the movement is began delibrately with no jerking twitching heaving. the movement has a 4/1/4 cadence.

scenario 2. power clean with 250 pounds. the weight is jerked off the floor. no muscle is actually achieving a quality contraction. I think we can agree. then the weight, using momentum, body leverage and every other technique BESIDES ACTUAL MUSCULAR TENSION, is flung upwards.

now tell me what movement will achieve more strength. and besides that which movement will not hurt the athlete. what point is there at explosive lifting when you are guaranting yourself an injury.
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Actually, both of those would be good to do together. The high rep deadlifting will strengthen slow twitch fibers, and the low rep cleaning will strengthen fast twitch fibers. I'm in favor of hitting the muscles in as many different ways as possible. High reps, low reps, speed work (dynamic work), strongman work, plyos, and GPP.

The thing about deadlifting for 90 seconds is that it isn't going to teach your body how to deliver maximal force. But it would be good for hypertrophy, which is valuable.

Have you ever cleaned 250? I've done over 3 plates and felt it very much in my abs, low back, calves, and traps. I disagree that oly lifting won't work your muscles, if that's your argument. But oly lifting is all concentric, there's no eccentric. So that's why it won't make you very sore, and isn't very good for hypertrophy.
 
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stonecold54 said:
have you ever taken a course in logic? I will gladely tell you that I dropped out of school. I am proud of that for all the bullshit they teach in school. Having a degree does not mean JACK SHIT.
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not something to brag about or be proud of
 
slobberknocker said:


Actually, both of those would be good to do together. The high rep deadlifting will strengthen slow twitch fibers, and the low rep cleaning will strengthen fast twitch fibers. I'm in favor of hitting the muscles in as many different ways as possible. High reps, low reps, speed work, strongman work, plyos, and GPP.

The thing about deadlifting for 90 seconds is that it isn't going to teach your body how to deliver maximal force. But it would be good for hypertrophy, which is valuable.

Have you ever cleaned 250? I've done over 3 plates and felt it very much in my abs, low back, calves, and traps. I disagree that oly lifting won't work your muscles, if that's your argument. Oly lifting is all concentric, there's no eccentric. So that's why it won't make you very sore, and isn't very good for hypertrophy.
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1. soreness is never an indication of ANYTHING. you can sprain your ankle and it will be sore.
2. the term fast-twitch and slow-twitch muscles does not refer to their actual speeds. it refers to their fatigue rates. they both contract very quickly and the difference is miniscule. fast-twitch fibers need brief, intense (not explosive) and infrequent work to grow. slow-twitch need extended, mid-intense, and more frequent movements for growth. obviously the individual would determine the exact amounts.
 
stonecold54 said:
have you ever taken a course in logic? I will gladely tell you that I dropped out of school. I am proud of that for all the bullshit they teach in school. Having a degree does not mean JACK SHIT. logical arguement does not come from a piece of paper. yes most coaches have all the "normal" credentials but who among them has taken a philosophy course and understands what knowledge actually is. I will just say that you are using Argumentum ad Verecundiam-which I am sure you know means, an argument to reverence and appeal to authority, it is a fallacy to the authority of others. in other words truth is not found in the facts but in what other people say. also you used appeal to laughter- this fallacy attempts to refute by turning ridicule against the other party such as snickers or names hoping to udermine the other person.
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stop trying to be a smartass you are WRONG! And you are a dumbass for dropping out of school, was the homework too much for you? :FRlol:
 
DaddyX said:


not something to brag about or be proud of
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why not? I would put my knowledge of more worldy topics against most of this board how many books have you read in your life? do you understand Philosophy is the most important subject in anyones life and yet most people couldn't argue their way out of a wet paper bag? school is a guide to learning. but what happens when the guide falls of the course do you just keep following it. wouldn't that be rather wrong and what if you don't need a guide should I waste my money to please people with a piece of paper.
 
dzuljas said:


stop trying to be a smartass you are WRONG! And you are a dumbass for dropping out of school, was the homework too much for you? :FRlol:
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once again Appeal to laughter. you have much to learn. How does it feel to be so insecure?
 
stonecold54 said:
have you ever taken a course in logic? Having a degree does not mean JACK SHIT
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this isnt a philosophy course BOY! And people in the real world want credentials, you need a degree to get certain jobs, thats just the way it is, plain and simple.......I think you have been smokin a little too much weed BOY!
 
stonecold54 said:
why not? I would put my knowledge of more wordly topics against most of this board how many books have you read in your life? do you understand Philosophy is the most important subject in anyones life and yet most people couldn't argue their way out of a wet paper bag? school is a guide to learning. but what happens when the guide falls of the course do you just keep following it. wouldn't that be rather wrong and what if you don't need a guide should I waste my money to please people with a piece of paper.
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people go to school to get a good job. and most of the time it helps just a bit. of course there are some exceptions but it still is something i wouldnt brag about.
 
dzuljas said:


this isnt a philosophy course BOY! And people in the real world want credentials, you need a degree to get certain jobs, thats just the way it is, plain and simple.......I think you have been smokin a little too much weed BOY!
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philosophy is everything. every science comes from it. the fact that you need a degree to get a job does not make it anymore worthwhile, besides monetarily. I don't use weed bro, just steroids. :D
 
stonecold54 said:
once again Appeal to laughter. you have much to learn. How does it feel to be so insecure?
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I have much to learn?? WHO ARE YOU THE FUCKING ZEN MASTER?? You better hold on tight your your high school diploma BOY!
 
Well I'm done since this is starting to deteriorate into name calling. I'm an athlete not a debator. Maybe when this gets moved to the training forum, spatts, IronLion, and CoolColJ will have something to add. Peace.

:)
 
yeah I am done too. it was fun. I liked it. I just like to make people think about things. to many times on this board people spout off things with no reasons or faulty logic. and I am not a zen master that would be worse than having a degree. ;)
 
stonecold54 said:
yeah I am done too. it was fun. I liked it. I just like to make people think about things. to many times on this board people spout off things with no reasons or faulty logic. and I am not a zen master that would be worse than having a degree. ;)
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i just want to really know one thing. why dont you smoke weed ? ;) j/k peace
 
stonecold54 said:
now tell me what movement will achieve more strength. and besides that which movement will not hurt the athlete. what point is there at explosive lifting when you are guaranting yourself an injury.
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The deads will add more back strength. Doing PC's without deads at some point in your other weekly lifts is like wiping your ass before you shit.

Neither the PC's or the deads will hurt the athlete, if done correctly.

If all you think PC's are is flinging the weight upwards, you're one of thousands who doesn't realize the benefits of proper cleans because they've never done proper cleans.

-M
 
Olympic lifts are NOt the best lift for sports! YOu must work your posterior chain group of muscles. Hamstring, glutes, spinal erectors ect... Dead lifts, good mornings and glute ham raises will make you the fastest. Go do some research on louie Simmons and Dave tate from West side barbell with what they've come up with.
 
princeton said:
Olympic lifts are NOt the best lift for sports! YOu must work your posterior chain group of muscles. Hamstring, glutes, spinal erectors ect... Dead lifts, good mornings and glute ham raises will make you the fastest. Go do some research on louie Simmons and Dave tate from West side barbell with what they've come up with.
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Well the Soviets felt otherwise and the football programs of Nebraska, Virginia Tech, Iowa State, Washington State, Ohio, Miama etc. etc. agree.
 
Deads, good mornings, squats (split, box, hack, front), torso twists and medicine ball work...

... all of this is excellent for building strength.

But to really learn how to properly explode your hips during contact, for my purposes I found PC's and HC's to be unparalleled. Took months of training, video analysis, stepwise practice with the bar, etc. to learn to do them PROPERLY... but when I did, it was a whole new world.

-M
 
Incidentally, so I'm not misunderstood, the deads, g'mornings, squats, twists and meds, etc. were ALL part of the other portions of the weekly routine.

-M
 
princeton said:
Olympic lifts are NOt the best lift for sports! YOu must work your posterior chain group of muscles. Hamstring, glutes, spinal erectors ect... Dead lifts, good mornings and glute ham raises will make you the fastest. Go do some research on louie Simmons and Dave tate from West side barbell with what they've come up with.
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And what sport did you think good mornings and glute ham raises came from ... Olympic lifting.
 
Nebraska lifting or western periodization is a thing of the past. Acomidating resitance is the way to go. I wish I was smarter so I could explain it better.
 
princeton said:
Nebraska lifting or western periodization is a thing of the past. Acomidating resitance is the way to go. I wish I was smarter so I could explain it better.
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Well if that's true, who's using it and winning anything?
 
Arizona St., Kansas St., Clemson, Washington St., Virginia, North Carolina, Mississippi, Iowa and NFL teams Mike Woicik, Patriots, Roc Gulkison, Saints and Kent Johnson, Seahawks. Do you remember Adam Artuletta of teh Rams, him too!
 
Well it's getting late so why don't you post a link showing what your talking about because you have a couple teams on your list that I know use Olympic lifting and an adapted version of periodization.
 
I agree with Princeton that WSB is an excellent routine for an athlete looking for all around hypertrophy, speed, strength, power, and conditioning.

I also think that oly lifts are very beneficial.

I don't see why people are making this an "either, or" argument. My philosophy is DO EVERYTHING. Leave no stone unturned.

It's very easy to incorporate oly's into a basic WSB split. Do some snatches or cleans after your speed squats on DE sq/dl day.

I'm glad to see this thread got back to training, and not flaming. :)
 
Exactly slobberknocker... why not use "A" for one goal, and "B" to complement that goal?! If they both work in a limited scope, use them for that limited scope and keep racking up the gains!

-M
 
I cant get enough of it. I went to a seminar and it was the best decsion I've made yet. My training is at another level now. If you ever get a chance to go to one, dont miss out.
 
genarr3 said:
... patiently waiting for Fonz and Nelson to start arguing about this.
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lol

Nelson: The best thing for explosive power is MY BOOK!!! ONLY 29.99 unlock the SECRETS to explosiveness!!!!! BUY MY BOOK!

Fonz: stop patronizing our member you fool!! You know I don't like you!! Lets settle this with a duel old man!!


:D :D :D
 
princeton said:
www.elitefts.com

the answers to all your questions is here. I guarantee it!
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I checked out the site. I noticed GPP and SPP mentioned a lot, kind of sounds like periodization to me but what do I know. Also, I checked out Washington St. website since you cited them as a participant in this training methodology. Didn't find anything on WSB and Louie Simmons but I did notice their strength records for their different sports and it appears they are at least doing cleans:
http://www.wsu.edu/athletics/strength/footrecs.htm

I won't bother checking the other sites as I'm sure you have the links available to support your case. Anyway, still not convinced that Olympic lifting isn't good for developing explosive strength oh and a little var would help which will keep this on subject.

Incidentally, a little trivia, David Rigert the great Russian weightlifter of the seventies officially clocked a 10.4 sec 100 M with a bodyweight of 220 Lbs. Vasili Alexeev clocked in at 11.2 sec. in the 100 M and had a vertical jump of 31 inches. He also had a Master of Sport ranking in Volleyball and did all of this weighing around 350 Lbs. Roberto (Tony) Urrutia, the great Cuba and later US weightlifter, could slam dunk a basketball and he was only 5'7" He also nearly beat the Cuba national 100M champion in a 50 M sprint. Not that I'm anyone but even I vertical jumped 35" and did a 4.6 sec 40 yard dash. Can't be coincidence.
 
kiloamp said:


I checked out the site. I noticed GPP and SPP mentioned a lot, kind of sounds like periodization to me but what do I know.
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GPP is general physical preparedness and SPP is special physical preparedness. Lots of info on each of those in the articles at elitefts, and also in the training forum.


It's not periodization, but in a way it is. It's self-periodizing. The idea is that you will be able to train at 100% of your max week after week without overtraining if you constantly switch up your ME movements. So in essence, it's periodized into 1-week mini-cycles.
 
olympic lifting is not bad for sports, its just not the best . Its very complicated to teach right and not any people can do it very well. I see a lot of athletes getting injured or just not doing it right. there are better ways to get faster and quicker.

I can power clean more than most of the kids on my team but I never do it. I just have explosive power from other lifts.
 
slobberknocker said:



GPP is general physical preparedness and SPP is special physical preparedness. Lots of info on each of those in the articles at elitefts, and also in the training forum.


It's not periodization, but in a way it is. It's self-periodizing. The idea is that you will be able to train at 100% of your max week after week without overtraining if you constantly switch up your ME movements. So in essence, it's periodized into 1-week mini-cycles.
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Yes, the terms GPP and SPP have been around for a long time. I remember reading of them and periodization in ' The Soviet Sports Review' back in the early 80s and even then they were well developed methods of training that had been established over years of research with thousands of athletes. And what you are describing is exactly what periodization is: breaking cycles down into microcycles (1-2 weeks) and combining those with larger mesocycles (4-6 weeks) and combining those with still larger macrocycles (4-6 months) and if your really good, building into large macrocycles (2-4 years.) The common misconception is that periodization necessarily applies to intensity and training volume of the athlete's workload. The Bulganian's were maxing out every workout for multiple workouts a day but also had training cycles they worked through. Of course, this is a subject that is like religion and politics, you're never going to agree on.

Here's a link to an article from the elitefts site that touches (lightly) on the subject.

http://www.elitefts.com/documents/TomMyslinski.pdf
 
princeton said:
olympic lifting is not bad for sports, its just not the best . Its very complicated to teach right and not any people can do it very well. I see a lot of athletes getting injured or just not doing it right. there are better ways to get faster and quicker.

I can power clean more than most of the kids on my team but I never do it. I just have explosive power from other lifts.
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Well the real test is time. If all of a sudden everyone wins using this method, people will be flooding into those seminars trying to figure what they are doing. On the other hand, if the athletes who are on the program don't produce, it will fad away like so many other training methods. You are young so you probably don't remember the dominance of the 'Soviet sports machine'. Well the reason every one and his brother has developed an adaptation of their methods is because they worked. And the cornerstone of their strength training was Olympic lifting.
 
kiloamp said:


Yes, the terms GPP and SPP have been around for a long time. I remember reading of them and periodization in ' The Soviet Sports Review' back in the early 80s and even then they were well developed methods of training that had been established over years of research with thousands of athletes. And what you are describing is exactly what periodization is: breaking cycles down into microcycles (1-2 weeks) and combining those with larger mesocycles (4-6 weeks) and combining those with still larger macrocycles (4-6 months) and if your really good, building into large macrocycles (2-4 years.) The common misconception is that periodization necessarily applies to intensity and training volume of the athlete's workload. The Bulganian's were maxing out every workout for multiple workouts a day but also had training cycles they worked through. Of course, this is a subject that is like religion and politics, you're never going to agree on.

Here's a link to an article from the elitefts site that touches (lightly) on the subject.

http://www.elitefts.com/documents/TomMyslinski.pdf
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I agree with all that. It's true that much of the Westside training draws heavily on the sports science of the former Soviet Union. :)
 
what gear is best for the kind of explosive power you would need for Mixed Martial Arts competition i.e. an Octagon fight? am a super-heavyweight, so i don't have to worry about getting too big and going up a weight class.
 
Plyometrics is definately the way to go, trust me it works..incorperate core training into your gym workout as well, not just abs, but the inner ab muscles as well..After time you will be able to generate power from your trunk/core and this will really help...Of course the excersises you do will have to be sport specific, attempt to mimic the movements that you are doing on the field/court...As far as what gear will help...you'll have to ask the vets that one.., but I know that the above mentioned training techniques are shit hot..they are used at the national level athletes...hope this helps

Peace
 
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