I heard a good way of developing exposivness is to shot put light dumbells. If this is the case.. How heavy of a dumbell should i shot put. 2lb,3lb,5lb?? I bench over 300lbs so what weight should i use?? Also, what kind of sets and reps are best with this exercise, and how often should i do them, and do them seperate from the weights or can i do them after weight training? Since were on the topic.. What other unorthodox exercises are there to do for explosivness?
I dont know anything about shot putting dumbells but i've seen it done on Ross's new video and im guessing he covers it in I.I. But heres something else of his: http://www.rossboxing.com/thegym/thegym25.htm
You could use a medecine ball instead. I have one that is 5kg/11lbs and it bounces so throwing it against a wall allows me to catch it on the bounce and throw again. If that's too light there are med balls that weigh up to 10kg/22lbs. Ross Enamait has a good e-book Ross Enamait - Medicine Ball Training. That covers a heap of different exercises for explosiveness.
