Explosive Training Series
- 1 - Time To Explode – Explosive Training: Chest Edition
- 2 - Time To Explode – Explosive Training: Shoulders Edition
- 3 - Time To Explode – Explosive Training: Back Edition
- 4 - Time To Explode – Explosive Training: Legs Edition
Explosiveness cannot really be defined. If you have explosive strength, you can strike like a cobra. You have the power – you have the speed – you have the movement.
As an example, let’s use boxing. If a fighter has tremendous explosive strength, he can quickly go from a defensive shell to a very fast, powerful strike, with little lag in between switching directions and angles.
When the muscles carry explosive power, the rate at which they move and the power they produce is quite high. Explosive strength is vital for many sports (ie boxing, football, basketball, hockey, etc).
How Do We Train For Explosive Strength?
To train for explosive strength and power, you have to “explode” when you are performing your exercises. This is hard to get down on paper, but exploding when performing strength exercises includes anything from quick jumps, lateral slides, claps, and very fast repetitive movements. You are being explosive, ballistic, FAST!
This old, but good, explosive training article from BodyBuilding.com highlights some pretty important explosive exercises for athletes, and we are going to touch upon the foundation of your overall strength – The Lower Body
The Belly Of The Beast – Your Lower Body
Let’s run down some excellent exercises to build that explosive strength within your lower body. While we are not gonna clutter your mind with ALL the explosive exercises (as there could be a limitless amount depending on variations), we are rather going to list the very best ones we recommend.
Feel free to go over to BodyBuilding.com’s explosive training article and catch up on some more explosive exercises as well.
1. Box Squat Jumps
Starting position: Place a dumbbell across your shoulders. The elbows will be facing straight ahead with the fingers on top of the dumbbell.
Execution: With the back of your heels placed against the box, sit way back onto the box. Do not round your low back on the box, keep a flat and tight lower back position. As you sit on the box relax your hip flexors, but keep everything else tight. From this position jump as hard and as fast as possible straight up.
Reset after each jump.
2. Concentric Box Jump
Starting position: Get in a half squat position with your arms in front of you.
Execution: From this static position, jump up and onto the box. You want to jump from a still position, do not allow any counter movements. Land in the middle of the box and stand all the way up. Reset after each jump.
3. Plate Jumps
Starting Position: Stand upright with a 10-pound plate in each hand.
Execution: Swing the plates backward as you let your body bend downward in a countermovement.
Next, swing the plates forcefully forward and upward as you begin the jump. It’s important to swing the plates all the way up to head level or higher. You can think of throwing the plates in front of you and letting the weight carry you.
4. Frog Squat Jump
Starting position: Stand upright while holding one end of a dumbbell with both hands. The dumbbell will hand with the free end facing downward.
Execution: On the descent let your arms relax and hang down. Squat back slowly, don’t allow your knees to travel forward, keep your lower back flat.
The dumbbell will eventually touch the ground in between your feet, not in front of them. The touching of the dumbbell to the ground should be thought of as a trigger, once you feel this, jump straight up as fast and as hard as possible. Do not bend your arms during the jump.
5. Standing Triple Jump
Execution: This exercise is the same as the traditional triple jump except you do not have an approach. With a shoulder-width stance, start with a horizontal jump. Land on one leg, then jump forcefully forward. Next, land on the other leg and jump forcefully forward again, then land softly with both legs. Reset after each attempt.
There you have some very good explosive exercises for your legs. Head over to this explosive training article for more variations and exercises!
More Explosive Training Articles
Don’t forget to check out the other explosive training editions from Gone Liftin’. You can’t (shouldn’t really) have explosive prowess in just one area. We gotta make sure and keep well oiled machine, oiled!