Explosivness

Discussion in 'Strength & Conditioning Discussion' started by jkuhlmann, Oct 7, 2005.

  1. jkuhlmann

    jkuhlmann Blue Belt

    Joined:
    Jan 23, 2005
    Messages:
    813
    Likes Received:
    15
    Location:
    lurking in the bushes
    i do alot of body weight exersice which is good, but i feel as though i lack explosivenss. i have lifted weights in the past, but the way i trained i don't think i helped myself become more explosive.

    does anyone know any good exersices, body weight or weighted that could help me?
     
  2. jkuhlmann

    jkuhlmann Blue Belt

    Joined:
    Jan 23, 2005
    Messages:
    813
    Likes Received:
    15
    Location:
    lurking in the bushes
    i did a search, nothing came up or i wouldn't have created this......i'll check the stickies.
     
  3. Reakt

    Reakt Green Belt

    Joined:
    Feb 3, 2003
    Messages:
    1,045
    Likes Received:
    1
    Location:
    Sydney, Australia
    since the search functions fucked for some reason: Oly lifts and variations, plyo's, dynamic lifting, medicine ball throws, but as mentioned above you need to build up a solid strenght base before you get into these.
     
  4. SmashiusClay

    SmashiusClay Avatar of Cyttorak

    Joined:
    May 27, 2005
    Messages:
    6,445
    Likes Received:
    10
    Location:
    England
    Start putting plyometric exercises into your training routine, their the best thing for increasing explosiveness, Oly lifts are good but will require much more of a strength base and can be dangerous if performed incorrectly.
     
  5. Brendon Katz

    Brendon Katz Brown Belt Professional Fighter

    Joined:
    Aug 17, 2002
    Messages:
    4,115
    Likes Received:
    107
    Location:
    JHB
    u need a strength base before you start plyos tho , otherwise u wont be strong enough to really get the benefits of a good plyo routine. start lifting weights again , round 10 -15 reps to get conditioned for about 4 weeks, then drop the reps to the 4 -6 range for another 4 - 6 weeks , then start with plyos. also , lift your weights as fast as u can .
     
  6. salboski

    salboski Brown Belt

    Joined:
    Aug 28, 2004
    Messages:
    3,098
    Likes Received:
    7
    Location:
    page not found
    plyo exercises, jumping squats, stadium step jumps, side to side hops, and run some sprints
     
  7. physioboy

    physioboy White Belt

    Joined:
    Mar 27, 2004
    Messages:
    16
    Likes Received:
    3
    Location:
    Wrexham, Wales, UK
    u need a really strong core - 'inner unit' and 'outer unit'. this is where all you torque and power originates from. get on a swiss ball, BOSU and/or air disc

    get a strength base by performing compound movements such as bench press, leg press (moving on to squats after a month or so), shoulder press, chin ups and barbell row. then add some plyometrics, such as depth jumps.
    also up hill sprints are good.

    Olympic lifts are arguably the most effective, but u need someone to instruct u.

    this is a useful site : http://www.dolfzine.com/page2.htm

    u also need to replicate the movements u need power for, e.g. a punch, using a cable machine, and or medicine ball.

    in addition, when u perform weight lifting movements, perform them at speed. e.g. bench press with lighter weight, but push it up as quick as poss, bring it down controlled, then explode upwards again. do not lock out ur elbows. this is v good with a med ball and a partner.

    complex training is also good. perform one set of bench press followed by 1 set of explosive chest passes with a med ball
     
  8. Urban

    Urban Savage Mystic

    Joined:
    May 16, 2003
    Messages:
    16,854
    Likes Received:
    169
    Location:
    Sippin on sunshine
    no. no plyos, no oly movments. get a strength base first. When you have a wilks of 300 come back and we'll talk about other shit, but until then, strive to increase you peak strength and your explosiveness will increase as a result.

    The best way to capitalize on your strength training is to do enough specific training throughout the week. As a rule of thumb I think you should be spending twice as much time on what you're training for as you do on any one supplement for that. So if you want to be a boxer and you spend 3 hours a week in the weight room, be sure you're spending at least six hours a week boxing.
     
  9. jkuhlmann

    jkuhlmann Blue Belt

    Joined:
    Jan 23, 2005
    Messages:
    813
    Likes Received:
    15
    Location:
    lurking in the bushes
    what are/is WILKS?

    i compete in grappling tournaments.

    i train in BJJ and at JKD school that is proficient in MMA for a possible future in nhb.

    as far as spending double time on technique, that goes w/o saying. i've only been in the weight room 1 or 2 days a week, tops.

    i feel as though i have a good strength base from my calestenics (SP), and have sufficienct muscular endurance, however i feel i lack explosiveness to complement the endurance.


    i've been doing sprints/hills regularly, but will this help explosiveness in grappling (ex: pushing a guy off from on top of me and getting out from under)....

    i like the idea of doing explosive reps with basic weight lifting....good idea?
     
  10. Ted-P

    Ted-P Brown Belt

    Joined:
    May 11, 2005
    Messages:
    3,961
    Likes Received:
    2
    Good strength base through calisthenics?

    Whoa...........................

    Confusion starts setting in...............
     
  11. Urban

    Urban Savage Mystic

    Joined:
    May 16, 2003
    Messages:
    16,854
    Likes Received:
    169
    Location:
    Sippin on sunshine
    the wilks coefficient was developed to solve the non-linear relationship between bodyweight and weight lifted. IE it's easier for a 150 lb lifter to lift 300 lbs than it is for a 300 lb lifter to lift 600 lbs on the same lift. So wilks takes your bodyweight and your powerlifting total (Bench + deadlift + squat) and gives you a score that can be used to determine the strongest lifter at a meet regardless of weight class. If you think your calisthenics have given you an adequate base I suggest you check your wilks and figure it out. You can find wilks calculators through google pretty easily.
     
  12. True2KungFu

    True2KungFu King Of No Pants

    Joined:
    Oct 2, 2002
    Messages:
    1,188
    Likes Received:
    2
    Location:
    PA
    wee i have a wilks of 347.8
     
  13. cockysprinter

    cockysprinter Purple Belt

    Joined:
    Dec 25, 2003
    Messages:
    2,128
    Likes Received:
    3
    Location:
    Washington
    screw that. stop messing around and learn olys.
     
  14. salboski

    salboski Brown Belt

    Joined:
    Aug 28, 2004
    Messages:
    3,098
    Likes Received:
    7
    Location:
    page not found
    if you are talking about being athletic, (ex. jumping, running etc) good to develop a strength base first, but you can squat 700lbs and it ain't gonna make you jump no higher.
     
  15. Cmart

    Cmart Aspiring Milo

    Joined:
    Sep 3, 2003
    Messages:
    10,879
    Likes Received:
    1,660
    We used to have to double-leg jump up flights of stairs, two stairs at a time, with our hands on top of our heads, for track. When it got too easy we used weighted vests. My vertical improved. Think flying knees!
     
  16. rickdog

    rickdog Purple Belt

    Joined:
    Oct 3, 2003
    Messages:
    1,973
    Likes Received:
    0
    I agree completely. Especially this early in the game, the benefits will far outweigh the short amount of time it will take you to learn these lifts. IMO, there are no lifts that you can do that are "easier" that can even come close to touching the effectiveness of the Oly LIfts.
     
  17. HULKAMANIA

    HULKAMANIA Blue Belt

    Joined:
    Apr 18, 2005
    Messages:
    785
    Likes Received:
    0
    Location:
    N/A
    For the record, I disagree that squatting won't make you jump higher.
     
  18. Ted-P

    Ted-P Brown Belt

    Joined:
    May 11, 2005
    Messages:
    3,961
    Likes Received:
    2
    In my opinion, after a while of heavy lifting it will reach it's peak for helping athleticism.

    Thats when you start doing dynamics and plyos.
     
  19. Madmick

    Madmick Cerebrage Staff Member Senior Moderator

    Joined:
    Jun 13, 2005
    Messages:
    40,476
    Likes Received:
    33,516
    Location:
    NorCal
    Power is a function of strength. If you train low reps and get stronger (not shifting the force-output curve to the left), you will jump higher from being stronger.
     
  20. STOMP

    STOMP Yellow Belt

    Joined:
    Mar 22, 2005
    Messages:
    219
    Likes Received:
    0
    anybody got a link to a wilk's calculator? i can't find shit.
     

Share This Page

  1. This site uses cookies to help personalise content, tailor your experience and to keep you logged in if you register.
    By continuing to use this site, you are consenting to our use of cookies.