Plyometric or Explosive Legs?

[pEeKaBoO]

i think i have a general idea of how to improve my step in now, first i need general leg explosives, like what igor said of 3xsquats and 3xcalf raises and stuff, then i need to preform the step in and out as fast as i can (plyometrics) in different forms, right? i think i can make my own workout, how many times a week tho? and keep in mind i have a champ in 35 days, so i gotta be fast

 

[TheeFaulted]

I think heavy squats and the footwork drills will be sufficient.

 

[pEeKaBoO]

I think heavy squats and the footwork drills will be sufficient.

ill put the footwork drills in my everyday workout in the morning, and for the squats, i gotta find a place for it, like explosive friday or something..and call it fireday...hehe terrible sense of humour

 

[TeddyRoosevelt]

ill put the footwork drills in my everyday workout in the morning, and for the squats, i gotta find a place for it, like explosive friday or something..and call it fireday...hehe terrible sense of humour

If there is any single strength exercise you should find time for it is heavy squatting.

I think heavy squats and the footwork drills will be sufficient.

Come on, bro. How can you leave out the calf raises?

 

[pEeKaBoO]

If there is any single strength exercise you should find time for it is heavy squatting.

simple advice yet effective, how many times a week tho?

 

[TeddyRoosevelt]

simple advice yet effective, how many times a week tho?

Depends on your schedule and programming of other activities. I strength train once or twice a week, depending on my schedule and recovery; almost every strength training session I do involves a squat variation.

 

[pEeKaBoO]

Depends on your schedule and programming of other activities. I strength train once or twice a week, depending on my schedule and recovery; almost every strength training session I do involves a squat variation.

can i do strength training WITH the normal weight lifting? or do i have to focus on one?

 

[belph]

can i do strength training WITH the normal weight lifting? or do i have to focus on one?

What ? Strength training should be your "normal weight training". I mean what else is there ?

 

[pEeKaBoO]

What ? Strength training should be your "normal weight training". I mean what else is there ?

i follow the each muscle a day program, idk if that is strength training

 

[belph]

i follow the each muscle a day program, idk if that is strength training

Get on a real routine.

 

[Gingervitis]

Get on a real routine.

This, read the faq and pick one of the routines there.

 

[pEeKaBoO]

Get on a real routine.

like?

 

[Gingervitis]

Any of these will do

http://www.sherdog.net/forums/f13/faq-update-beginner-intermediate-routines-1210858/

 

[Seriously-Dead]

This is what Verkhoshansky had to say in a letter about preparing for depth jump training. Highlighted most relevant sections.

Depth Jump Progression

Dear Jason Dwight,

If you cannot use more than 5 Depth Jumps in one set and you have

 

[pEeKaBoO]

This is what Verkhoshansky had to say in a letter about preparing for depth jump training. Highlighted most relevant sections.



Probably too complicated for OP, who sounds like he needs a basic strength program worked out right now, but I thought others might be interested.

well, others might explain to me nicely hehe

 

[TeddyRoosevelt]

Probably too complicated for OP, who sounds like he needs a basic strength program worked out right now, but I thought others might be interested.

I enjoyed the read. Thank you, sir.

 

[KILL KILL]

Am I the only one that isn't a fan of squat jumps with a barbell? I'd suggest jumps with a Hex bar instead.

 

[Seriously-Dead]

well, others might explain to me nicely hehe

You have 35 days to prepare for a fight, right? It's too late to make any big strides in explosiveness, just work on technique for now.

After your fight, follow these steps:
- Get a real strength program (READ THE FAQ)
- After you've reached basic numbers like a 1.5xBodyweight squat or 2xBW Deadlift, start the program I highlighted in my post, or something similar - a general jumping and bounding prep routine.
- After at least a month of your jumping routine, begin doing depth jumps (Depth Jumps - YouTube) and plyometric jumps (Plyometric Jumps - YouTube). Keep the volume low, and progress over a long period of time up to about 40 jumps a day 2-3 times a week.

For everything else - google it.

 

[Seriously-Dead]

Am I the only one that isn't a fan of squat jumps with a barbell? I'd suggest jumps with a Hex bar instead.

I would definitely prefer a hex bar, they just aren't as common though.

 

[pEeKaBoO]

You have 35 days to prepare for a fight, right? It's too late to make any big strides in explosiveness, just work on technique for now.

After your fight, follow these steps:
- Get a real strength program (READ THE FAQ)
- After you've reached basic numbers like a 1.5xBodyweight squat or 2xBW Deadlift, start the program I highlighted in my post, or something similar - a general jumping and bounding prep routine.
- After at least a month of your jumping routine, begin doing depth jumps (Depth Jumps - YouTube) and plyometric jumps (Plyometric Jumps - YouTube). Keep the volume low, and progress over a long period of time up to about 40 jumps a day 2-3 times a week.

For everything else - google it.

so i cant do anything right not but improve timing and accuracy, and probably the technique as well...but really, i do the step on instinct, i was never taught how to do it, maybe the way i do it kinda slows it down