EXPLOSIVE strength help

Builderofmuscle · 12-23-2002, 12:28 PM

How can I maximize xplosive strength, maximize between-workout recovery, and place a heavy emphasis on my anaerobic threshold?

Here is my current program:
Sunday: Plyometrics
Monday: Kickboxing
Tuesday: Plyometrics
Wednesday: Plyometrics
Thursday: Agility Drills
Friday: Kickboxing
Saturday: Plyometrics

Plyometrics Workout
Squat Jumps 3x10
Tuck Jumps 3x10
Depth Jumps 3x10
Jump Roping 3x3 min

Kickboxing Workout
Stretching 5 min
Ab work & Pushups
Superset
Reverse Crunch 2x20
Side Jacknife 2x20
Superset
Thigh-Slide Crunch 2x20
Pushu-up 2x20
Shadowboxing 1 round (1 round = 3 min work, 1 min rest)
Jump Rope 1 round
Kickboxing ( choose 3 seperate combinations and do them each for 3 minutes, 1 minute rest)
Speed Shaow Boxing 2 rounds
Heavy Bag 3 rounds

Agility workout
Jog 1 mile
sprint 1/2 mile
jog 1/2 mile

please help me. I really need to imcrease my explosive strength. The other stuff, such as endurance, I can hold off, but the explosive strength is a must.

Zlatan · 12-27-2002, 10:00 AM

To build up speed and explosive strength, you should try doing these push ups. Basically you do a normal set of 10, but push yourself off the floor as high as you can on each rep, do this as quick as possible. You can also do a push up where your clap your hands in between each rep as your off the ground. Do 4 x 10 combined with puching drills will increase your power.

Biker · 12-27-2002, 01:57 PM

You also might want to think about throwing a rest day in there somewhere. The body does not get stronger while you workout. It gets stronger while you rest. Not having a rest day can lead to burn-out and a decrease in gains.

Kwanjanim · 12-29-2002, 12:05 PM

Developing explosive speed can be achieved by doing specific plyometric drills and resistance training...ie: cord drills. Since you have already included plyometric drills in your work out, begin to utilize resistance training. The plyo's you mentioned are very basic there are many, many more. Check out:

www.progessionsports.com

Plyometrics should not be done everyday. Try a program including plyo's 3 days a week with a resting phase day in between. Alternate plyo's with resistance training.

Be very careful that you are doing the plyo's correctly they are very hard on hamstrings, quads and the knee joint. Good luck

Builderofmuscle · 12-30-2002, 11:46 AM

Hey, thanks. But one question if I folloe a program such as this:
Day 1: Plyo
Day 2: Rest
Day3: Plyo
Day 4: Rest
Day5: Plyo
Day 6: Rest
Day 7: Rest

Where would I fit in the cardio? Are ther certain rules, such as I shouldn't do cardio after plyo?

Kwanjanim · 12-30-2002, 11:53 AM

Here is an example of an Elite competitors schedule

Monday, Wednesday Friday, - Ploy's, speed drills, paddle drills

Tuesday, Thursday, Saturday, - Resistance training, cardio, partner drills, free sparring.

Sunday -Rest day

Szczepankiewicz · 12-30-2002, 12:00 PM

What exactly is a 'comptitor'? Sounds kinky.

Builderofmuscle · 12-30-2002, 01:28 PM

Thanx guys, I'll try to develop something along those lines.

12-23-2002, 12:28 PM	#1 (permalink)
Builderofmuscle Registered User Join Date: Nov 2002 Posts: 310	EXPLOSIVE strength help How can I maximize xplosive strength, maximize between-workout recovery, and place a heavy emphasis on my anaerobic threshold? Here is my current program: Sunday: Plyometrics Monday: Kickboxing Tuesday: Plyometrics Wednesday: Plyometrics Thursday: Agility Drills Friday: Kickboxing Saturday: Plyometrics Plyometrics Workout Squat Jumps 3x10 Tuck Jumps 3x10 Depth Jumps 3x10 Jump Roping 3x3 min Kickboxing Workout Stretching 5 min Ab work & Pushups Superset Reverse Crunch 2x20 Side Jacknife 2x20 Superset Thigh-Slide Crunch 2x20 Pushu-up 2x20 Shadowboxing 1 round (1 round = 3 min work, 1 min rest) Jump Rope 1 round Kickboxing ( choose 3 seperate combinations and do them each for 3 minutes, 1 minute rest) Speed Shaow Boxing 2 rounds Heavy Bag 3 rounds Agility workout Jog 1 mile sprint 1/2 mile jog 1/2 mile please help me. I really need to imcrease my explosive strength. The other stuff, such as endurance, I can hold off, but the explosive strength is a must. __________________ Email me at Builderofmuscles@aol.com

12-30-2002, 11:46 AM	#5 (permalink)
Builderofmuscle Registered User Join Date: Nov 2002 Posts: 310	Hey, thanks. But one question if I folloe a program such as this: Day 1: Plyo Day 2: Rest Day3: Plyo Day 4: Rest Day5: Plyo Day 6: Rest Day 7: Rest Where would I fit in the cardio? Are ther certain rules, such as I shouldn't do cardio after plyo? __________________ Email me at Builderofmuscles@aol.com

12-30-2002, 11:53 AM	#6 (permalink)
Kwanjanim Novice Join Date: Dec 2002 Location: Maryland Posts: 11	schedule Here is an example of an Elite competitors schedule Monday, Wednesday Friday, - Ploy's, speed drills, paddle drills Tuesday, Thursday, Saturday, - Resistance training, cardio, partner drills, free sparring. Sunday -Rest day Last edited by Kwanjanim; 12-30-2002 at 07:13 PM.

12-30-2002, 01:28 PM	#8 (permalink)
Builderofmuscle Registered User Join Date: Nov 2002 Posts: 310	Thanx guys, I'll try to develop something along those lines. __________________ Email me at Builderofmuscles@aol.com

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12-27-2002, 10:00 AM	#2 (permalink)
Zlatan Novice Join Date: Dec 2002 Posts: 9	To build up speed and explosive strength, you should try doing these push ups. Basically you do a normal set of 10, but push yourself off the floor as high as you can on each rep, do this as quick as possible. You can also do a push up where your clap your hands in between each rep as your off the ground. Do 4 x 10 combined with puching drills will increase your power.

12-27-2002, 01:57 PM	#3 (permalink)
Biker Registered User Join Date: Sep 2000 Posts: 224	You also might want to think about throwing a rest day in there somewhere. The body does not get stronger while you workout. It gets stronger while you rest. Not having a rest day can lead to burn-out and a decrease in gains.

12-29-2002, 12:05 PM	#4 (permalink)
Kwanjanim Novice Join Date: Dec 2002 Location: Maryland Posts: 11	Developing explosive speed can be achieved by doing specific plyometric drills and resistance training...ie: cord drills. Since you have already included plyometric drills in your work out, begin to utilize resistance training. The plyo's you mentioned are very basic there are many, many more. Check out: www.progessionsports.com Plyometrics should not be done everyday. Try a program including plyo's 3 days a week with a resting phase day in between. Alternate plyo's with resistance training. Be very careful that you are doing the plyo's correctly they are very hard on hamstrings, quads and the knee joint. Good luck

12-30-2002, 12:00 PM	#7 (permalink)
Szczepankiewicz Registered User Join Date: Jun 2001 Location: Meridian, ID, USA Posts: 4,109	What exactly is a 'comptitor'? Sounds kinky.

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