explosive weight lifting

[deputy66]

im looking for a lifting program that incorporates both explosiveness and strength. i need explosiveness for both my baseball and mma training. any suggestions?

 

[blackbeard]

westside or conjugate periodization..
its built around absolute strength, speed strength and the repitition or hypotrophy method

excellent read hear on the basic premis of westside
http://www.t-nation.com/findArticle...FB57562B2D155692C199.ba08?article=body_133per

also go here ther is a section in the Q&A about sports spoecific training using westside
http://www.elitefitnesssystems.com/

 

[jackcity10]

I think training only for explosiveness is useless, its much better to just stregnth train your core muscles. I tried doing just a bunch of explosiveness training for lacrosse and it felt like I got nothing out of it come gametime. If you still want to try it this book "Core Performance" by Mark Verstegen has some good ideas and exersizes for agility and explosiveness. I dont know if I would follow his workouts down to the sets and reps though, just do what works for you instead.

 

[gottabadrash]

deadlift sticky page 6 and dc training

 

[Keeper of Chaos]

I think training only for explosiveness is useless, its much better to just stregnth train your core muscles. I tried doing just a bunch of explosiveness training for lacrosse and it felt like I got nothing out of it come gametime. If you still want to try it this book "Core Performance" by Mark Verstegen has some good ideas and exersizes for agility and explosiveness. I dont know if I would follow his workouts down to the sets and reps though, just do what works for you instead.

i cant say teh same for myself. after a few months of hang cleaning and hammer strength mackines the first 10 yards i was explosive as fuck. its not just about the lifting. you also have to incorporate plyos, agilities and aspeed workout mixed with some endurance work.

 

[blackbeard]

I think training only for explosiveness is useless, its much better to just stregnth train your core muscles. I tried doing just a bunch of explosiveness training for lacrosse and it felt like I got nothing out of it come gametime. If you still want to try it this book "Core Performance" by Mark Verstegen has some good ideas and exersizes for agility and explosiveness. I dont know if I would follow his workouts down to the sets and reps though, just do what works for you instead.

LOL
go tell Paul Childress Marc Bartley Donnie Thompson JL Holdsworth that when they do "speed" work theyre really wasting their time..
id like to waste my time in the gym and pull 800 too

 

[Behemoth]

Plyos

You can turn a lot of weight training exercises into explosive work. I did that in the past with decent results. Just do the concentric explosively, with a slower eccentric. I did squats and deads like that and gained some inches on my vertical jump with no jump specific training.

 

[deputy66]

thanks for the bitchin posts blackbeard!!!!!!!

 

[inked1]

LOL
go tell Paul Childress Marc Bartley Donnie Thompson JL Holdsworth that when they do "speed" work theyre really wasting their time..
id like to waste my time in the gym and pull 800 too

LMAO Blackbeard for Mod