Explosive Training and Fat Loss?

[wrfl123]

Hey guys,

I'm looking for a program that covers power, strength, fat loss and explosive training, I'm doing preseason with my footy club at the moment. I just feel that I need lose the body fat because i know it draws back down on my stamina, explosiveness and speed.

I'm thinking of doing Rippetoes Starting Strength Novice program, where I would do power cleans instead of rows. Is that alright?

I need a program that covers all aspects of power, strength, fat loss and explosiveness. I couldn't care less about doing curls, just want to perform better at the sport.

Helps appreciated .

Thanks.

 

[wrfl123]

Bump.

 

[cptkirk]

let's go back a few steps...

step 1 - beffre you can be explosive and powerful you need to be strong...being strong means being able to military press your bodyweight, bench press 1.5 x your bw, squat 1.75 x your bw and deadlift twice your bw...if you can't do that then that's step number 1 in the gym...you actually need to have lifted this, not estimated that you can from an inferior number

fat loss - cut out anything that comes in a box and EAT (not drink) as much fruit, veg, protein and healthty fats as you can

 

[IAMDASH]

jimwendler.com plus boxing Jobe Watson style, should see you strong and ripped

 

[lysp]

Also wendler's training is focused on NFL not AFL.

I'm guessing the skill-sets would be slightly different between the two sports.

 

[wrfl123]

let's go back a few steps...

step 1 - beffre you can be explosive and powerful you need to be strong...being strong means being able to military press your bodyweight, bench press 1.5 x your bw, squat 1.75 x your bw and deadlift twice your bw...if you can't do that then that's step number 1 in the gym...you actually need to have lifted this, not estimated that you can from an inferior number

fat loss - cut out anything that comes in a box and EAT (not drink) as much fruit, veg, protein and healthty fats as you can

Thanks Cptkirk,

I guess I might have to do Starting Strength, going back to basic won't hurt at all and its good that it is low volume training with preseason being around and footy season closing by.

So does like have control (strength wise) over the body will give the ability to sprint faster, jump higher, ..., etc?

 

[Ivan Danko]

Achieving increases in power requires increasing strength, and increasing speed. Power is a combination of both.

Think of strength as how much weight you can lift.

Think of speed as how fast you can move it.

Power is being able to generate a large amount of force in a constricted time frame.

For this reason, the architecture of a program designed to increase power would be as follows:

Block One: Strength Based - Focusing on weights based exercises - Deadlifts, Squats, Benchpress etc. One Rep Maximums.

Block Two: Speed Based - Focusing on plyometrics in order to develop your force generation capability during a fixed, short timeframe - Pushups, Box Jumping, Squat Jumps

Block Three: An integration of both strength based and plyometrics based training. Quite often this is literally just having seperate strength exercises and plyometrics exercises during the same workout, however exercises utilising both of these would be ideal. For example, Jump Squats is an example of an exercise that is both strength and plyometrics based.

Id recommend doing thorough research and experimenting to find out what works for you and what is within an acceptable workload, everybody is different.

 

[cptkirk]

the above is pretty much right but strength is the key to all of it so how long you focus on strength exclusively will depend on how far from my numbers above you are

also all the sprinting and jumping you do at footy training which will be this week or next i would think, in the gym just focus on getting stronger

i wouldn't head straight to starting strength though as you won't wanna be squatting 2 - 3 times a week with a lot of running so get your squat up specifically, hammer your posteriour chain after that and let footy training do the rest and when you're maybe 30% off those numbers you might add in some low volume plyo's or resisted sprints

 

[wrfl123]

Thanks Ivan Danko and Cptkirk.

Definitely will incorporate pylo's and sprints on my off day. For some tad bit reason, i just feel like you guys are professional strength and conditioning coaches.

Anyways thanks guys.

 

[cptkirk]

Or like I said you'll get more then enough plyometrics just training for footy

99% of players are strength deficient and plyometric dominant so to improve doing more plyos will not make much if any difference

 

[rocker_oz33]

Keep it simple squats/deads etc and interval training.

 

[evo]

the above is pretty much right but strength is the key to all of it so how long you focus on strength exclusively will depend on how far from my numbers above you are

Maybe I'm just a weak dude, but your numbers seem to me a bit unrealistic for a new trainer. It has taken me two years to be able to military press my bodyweight, and I reckon I'm at least another year away from benching 1.5 body weight. Admittedly I've mainly trained for hypertrophy but those goals you appear to imply are a matter of course, are pretty long term ones for most people I reckon.

 

[cptkirk]

they're not beginner numbers obviously but look at plyo's this way:

1 - explosiveness is the display of strength
2 - if you can only squat 50kgs, then you can only display 50kgs of strength explosively
3 - increase that number to 100kgs then see how much faster you can run and how much higher you can jump

this is what i'm saying - plyo's work best with a great foundation

military press is the hardest one because the muscles are smaller but and look you might never actually make it there but your focus should be on doing so and getting as close as you can before worrying about side raises and front raises for example

so:

step 1 - military press .75 x bw / bp 1.25 x bw / squat 1.5 x bw / dl 1.75 x bw

then aim for the numbers i mentioned above

 

[De Iulio2Wiggins]

step 1 - military press .75 x bw / bp 1.25 x bw / squat 1.5 x bw / dl 1.75 x bw

then aim for the numbers i mentioned above

Rookie question kirky, but you're talking 1RMs for these lifts?

And, say if you're an old bastard carrying a fair share of injuries who really doesn't want to risk popping anything while shooting for a 1RM, would it be sound to use a calculator like strstd.com to get a rough idea of them?

 

[cptkirk]

Yeah 1 rms

2 reps - 96%
3 - 92
4 - 89
5 - 86
6 - 83

Give or take

 

[wetalkinboutpractice]

Just have a couple of protein shakes.

If you go to the gym you get too big

 

[Fayne Anne Griffiths]

Just have a couple of protein shakes.

If you go to the gym you get too big

I totally agreed with you ! Protein shakes are very good and very affective. No need to use something other.