ok, first of all i dont know the difference between plyometric and explosive so i would appreciate if someone explained, 2nd, I am an in-fighter so i wait for my opponent to hook or jab or anything and just slip/duck/weave/bob or w.e and take a step while doing so and get close to him, now, what drills should i do to make this step faster? like dash or something, i tried putting on 5 kg ankle weights while taking the step so it becomes faster, i also do some step jumps and squat jumps but i dont feel any difference..any help?
Plyometric or Explosive Legs?
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IgorsOverhand
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Ok. Heres how it goes. Explosive exercises are stuff like weighted squat jumps. IE (squat in a smith machine and jump up as high as you can on the way up). Explosive weight exercises are very advanced id reccomend Strength Training coupled with Plyometrics
Heres my training program that i do specifically for explosiveness in my legs.
Strength Training:
3 x Squats
3 x Leg Press
3 x Lunges
3 x Calf Raises
I do this on Mondays
Plyometrics
3 x Tuck Jumps
3 x Bench Jumps
3 x Bounding
I do that on Thursday.
Plyos are very high impact so do them on grass & only once a week at this stage.
An important note on Plyos. Youll see a lot of chumps demoing Plyos where the jump up rest on the ground then jump up again. These are NOT PLYOMETRICS.
When your doing plyometrics you should be aiming to spend as little time on the ground as you can. Literally try to bounce off the ground as hard as you can.
PM me if u need details
Heres my training program that i do specifically for explosiveness in my legs.
Strength Training:
3 x Squats
3 x Leg Press
3 x Lunges
3 x Calf Raises
I do this on Mondays
Plyometrics
3 x Tuck Jumps
3 x Bench Jumps
3 x Bounding
I do that on Thursday.
Plyos are very high impact so do them on grass & only once a week at this stage.
An important note on Plyos. Youll see a lot of chumps demoing Plyos where the jump up rest on the ground then jump up again. These are NOT PLYOMETRICS.
When your doing plyometrics you should be aiming to spend as little time on the ground as you can. Literally try to bounce off the ground as hard as you can.
PM me if u need details
IgorsOverhand
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Ditch those ankle weights. They cause injury. Follow my program i put 10 inches on my Vert in 8 weeks following the above program.
Its important to stretch your legs well before n after both of the above sessions
Its important to stretch your legs well before n after both of the above sessions
R
ripskater
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Plyometrics is a type of exercise that trains explosiveness. They train your muscles to fire quickly and powerfully using the stretch reflex and muscle elasticity.
I recommend not using the ankle weights too the way you are using them. They have a place in core exercises but not for that.
I recommend not using the ankle weights too the way you are using them. They have a place in core exercises but not for that.
R
ripskater
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Igor is giving some good advice here. The last two paragraphs are so true.
What are your base strength levels like? Specially numbers on Squat/Deadlift?
If they are low, the best way to improve explosive power is generally to improve max strength. After such a cycle, you could then transition into plyometrics. In which case you want to be looking at box jumps and depth jumps, amongst other things.
I think what Igor suggested lacks detail (sets/reps/intensities) etc.
If they are low, the best way to improve explosive power is generally to improve max strength. After such a cycle, you could then transition into plyometrics. In which case you want to be looking at box jumps and depth jumps, amongst other things.
I think what Igor suggested lacks detail (sets/reps/intensities) etc.
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As a former highjumper this looks a little like what I used to do... I actually did jumping back squats and stuff. Its been a really long time since those days. Not sure if things have changed much...
xilliun
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For your footwork just skip but keep the tempo up fast and run some ladder drills, and as always, a lot of sparring and pad work. Most of the time, slipping or weaving a punch and getting into the position you want is because of timing. You can have the fastest feet in the world but if you can't see the punches coming and don't know how to react properly you're not going to succeed.
i got the timing and reaction down, but not enough speed to push the ground with my rear leg and same time step with my lead to get to hes side, making body shot very effective, so i lack the jump/step step
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As a beginning boxer this will probably have the best bang for your buck. We have a drill where there is a wooden ladder made of 2x4s on the floor and you leap onto with your front foot and then back off, bouncing down the ladder. This will help with footwork and distance on going in and out.
i like that idea, thou i cant imagine how the ladder looks like, can u give more details? i might build it or something
xilliun
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Do something similar to what was mentioned above by TheeFaulted, or use a rope ladder (tape on concrete/wood will do) if your gym has one. Up and down, side to side, in and out. Just get through it quickly. If you have access to any largish tyres you can jump on top of the inner circle with the front half of your foot and move around in circles. Came across this just by fucking around after training, calves felt worked after a few minutes though. Similar feeling after doing some higher intensity footwork drills.
If you were to go on a program to help your jumping ability while you were aiming at getting a bit more of a spring in your step at boxing, I can't see that damaging anything.
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Champion#1
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Look at 3:40 and I'm pretty sure thats what he means but with more push off and in that this boxer is doing.
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I used a very simple speed workout on a track (and on a hill) to increase stride frequency. Worked wonders for my 5K time. Not sure if it would apply here though...
Running uphill is known to increase dash speed or spring or w.e its called i think.
BTW i built the ladder using 2 TKD belts and tape, it was well made, anyways, what should i do on it? any drills? other than the video?
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I have used some of the following drills... a quick google should give you a good idea of how to perform each...
Quick steps
in and out
hop scotch
tango
There are a lot of different drills with differnt intents... once again I used these for stride frequncy in my sprints and 5K. I am sure the same rules apply to boxing but maybe use different exercises? more dancing like??? the tango would be a good one; hop-scotch too...
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You nailed it. It's very similar to that exercise bt with more push off. Our ladder is made with 2x4s though and you land with the front foot on top of the 2x4, and explode more off the back foot. My coach taught the drill to ke when I was having difficulty getting inside an opponent with a greater reach. He said you think your reach is at the end of your fist, but really you can get another foot by leaping in and then back out.
