Explosive strength

[RaZr]

Can anyone help me to design an explosive workout routine that would assist me in sprinting and jumping as well as power? A type of workout that a Linebacker would use or a full back type. I Know how to workout, I just never worked out for explosiveness.

[baseline_9]

Deep Explosive Squats

Plyometrics

Deadlifts

Sprints with a weighted sled



All of these can be utilised and will all help in one way or another...

Keep your rep low - up to 6 reps

[RaZr]

do you consider deep explosive squats to be better then box squats?

[baseline_9]

[RaZr]

guys got some ups, I certainly can't jump like that... yet

[dec11]

nothing will give you explosive strength like deads and squats, as base says, low heavy reps

[RaZr]

nothing will give you explosive strength like deads and squats, as base says, low heavy reps

More or less what I've been doing, is it normal to dead a lot more then you can squat?

[devildog1967]

Yes its normal as deadlift is a multi muscle exercise where squats are mostly legs .

[dec11]

More or less what I've been doing, is it normal to dead a lot more then you can squat?

most plifters will have a squat and dead within afew kilos of each other. i topped out at dead 280kgs and squat 270kgs, but i had the advantage of starting them both together at an early age. if one is higher than the other they should even out after awhile. important to dead only every 2wks or you will go stale and invite injury in. once you reach a certain standard, all your other lifts will maintain your deadlift.

example, i hadnt deaded for 3mths recently and within 2wks i was back repping 230kgs simply because my back work and squat maintained the conditioning needed for deads.

[dec11]

thats amazing, the guy is obviously a high level competitive athlete, has to be a high jumper

[RaZr]

most plifters will have a squat and dead within afew kilos of each other. i topped out at dead 280kgs and squat 270kgs, but i had the advantage of starting them both together at an early age. if one is higher than the other they should even out after awhile. important to dead only every 2wks or you will go stale and invite injury in. once you reach a certain standard, all your other lifts will maintain your deadlift.

example, i hadnt deaded for 3mths recently and within 2wks i was back repping 230kgs simply because my back work and squat maintained the conditioning needed for deads.

I Cant Dead or squat that much but I can Dead 315 pounds for 7 but I can only squat 225 for 6. I think its because for a year I was doing 1/2 reps because I didn't really know any better and once I started doing full ones my weight dropped ridiculously.

[pebble]

More or less what I've been doing, i

You probably want to start lifting some lighter weights dude. Train fast to be fast. There is tons of literature that shows this time and time again.

Heavy work gives you a great base to start with, but you need to get some explosive work in there. Look into westside for skinny bastards by Defranco. I have worked with a lot of CFL and NFL prospects and defrancos routine is a great place to start.