explosive leg power, squats/sprints or pistol squats?

[PrettyBoyF]

Was wondering if you could do pistol squats for explosiveness. If not, what are pistol squats for? Are squats the only way for explosive/ fast twitch muscle in the legs? Heard sprints are pretty good too but would like to hear other opinions.

 

[Andrewwawa]

I dont know about power, but I dont see how pistol squats wouldnt benefit your leg strength a lot. Its a pretty slow motion, but itll probably get you strong as shit.

If you have access to weights, I would always recommend barbell squats. If you lift hard and fast you will become more explosive. Sprints are good.

But no they are not the only way to get explosive legs. Olympic lifts like the clean will definitely give you explosive ability. So will things like hard burpees etc.

 

[thugpoet]

Was wondering if you could do pistol squats for explosiveness. If not, what are pistol squats for? Are squats the only way for explosive/ fast twitch muscle in the legs? Heard sprints are pretty good too but would like to hear other opinions.

power = strength X speed

to increase power:

heavy weights x high speed sprints.

Pistols like all body weight movements are limited in how much stimulus it can give the body outside of repetition work.

For more power weights are a must for us none athleticlly gifted.

 

[lts5025]

Pistol squats are great, but they're probably the last leg exercise to do to try and develop explosive leg power.

 

[Legendary]

Box Jumps , Sprinting, Plyo Jumps, and increasing maximum strength with squats and deadlifts via lifting in an explosive manner.

For combat sports? Then all of the above. Depending on what you are doing, will determine which activities are the most translatable.

 

[Seiken01]

Squats strengthen your legs. Stronger legs will definitely improve explosiveness. Pistols are a squat so yes they will. Once you can do several solid reps per leg,start holding a dumbbell or Kettlebell for added resistance.

 

[apizur**]

Pistols like all body weight movements are limited in how much stimulus it can give the body outside of repetition work.

Yes, therefore:

Squats strengthen your legs. Stronger legs will definitely improve explosiveness. Pistols are a squat so yes they will. Once you can do several solid reps per leg,start holding a dumbbell or Kettlebell for added resistance.

Strength will provide a good base for explosive movements. Practicing explosive movements will make you proficient at them.

 

[Seiken01]

Strength will provide a good base for explosive movements. Practicing explosive movements will make you proficient at them.

Most amateur athletes in general would probably be far better off improving their base strength levels rather than attempting a lot of explosive-type movements before their bodies are ready.

Pistol squats are also easy to add weight to, you simply just hold onto something close for more resistance. This picture is huge so I will only link to it but it shows Steve Cotter doing a pistol with two 24kg/53 pound kettlebells in the rack. So that's BW+106 pounds, pretty decent pistol if you ask me.

http://www.myomytv.com/wp-content/uploads/2011/03/New-Image.jpg

 

[thugpoet]

Yes, therefore:



Strength will provide a good base for explosive movements. Practicing explosive movements will make you proficient at them.

I agree, to an extent, strength isn't just for "base" strength is directly involved in al explosive movements. Running, jumping, punching, etc all require the ability to produce max strength in minimal time.

movement efficiency comes from doing the desired movement with proper technique(s).

Squat and jump
Squat and run
Press and punch

So on and so forth.

 

[SteveX]

Most amateur athletes in general would probably be far better off improving their base strength levels rather than attempting a lot of explosive-type movements before their bodies are ready.

Pistol squats are also easy to add weight to, you simply just hold onto something close for more resistance. This picture is huge so I will only link to it but it shows Steve Cotter doing a pistol with two 24kg/53 pound kettlebells in the rack. So that's BW+106 pounds, pretty decent pistol if you ask me.

You're right in that most novice lifters would be better served improving their base strength rather than focusing on power right out of the gate. However, I don't know many novice lifters who can do one proper pistol on each leg. I know even fewer who can bang out a few reps on each leg. So you could forget adding weight to it. Unilateral movements have their place, but if you're looking to increase base levels of strength then stick with the heavy bilateral stuff.

Squat, sprint, and jump. Olympic lifts are great too, but you have to decide for yourself whether you are willing to put the time and energy into learning to do them properly (finding a good coach who can teach you wouldn't hurt either)

 

[Seiken01]

Most beginners aren't going to be doing any kind of squat well until they get their form down right.

It all depends on what's available to the athlete. If you have frequent access to a proper gym then what you do will be different from someone who doesn't have that luxury.

 

[apizur**]

I agree, to an extent, strength isn't just for "base" strength is directly involved in al explosive movements. Running, jumping, punching, etc all require the ability to produce max strength in minimal time.

In a sense that your full potential of explosive movement can't be achieved without the practice of explosive movement... I'm calling it a base.

 

[thugpoet]

In a sense that your full potential of explosive movement can't be achieved without the practice of explosive movement... I'm calling it a base.

which is true, I meant that strength is more then just a base because it directly ties to how high one can jump or run.

But i do see your point

 

[BluntDynasty420]

sprints are especially good, maybe throw in some broad jumps and one legged jumps for height and distance. keeping the distance for sprints from around 10-40m would be ideal

 

[bowlie]

Explosive legs for what? Sprinting? Kicking? Jumping?

Do sport specific drills. If you want explosive kicks get a heavy bag and do some explosive kicks into it. have alot of rest so your always refreshed and going at full pace, and just be as powerful as possible. Same for sprints, or jumping, or anything else. Do the sport to get good at the sport. Do strength training if you have time and your sorted.