reidy5
Debutant
What are some training techniques/ routines to help improve your acceleration and explosiveness. Also if you were to do endurance work, would you do this before or after ?
Cheers,
Cheers,
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Improving Acceleration and Explosiveness
- Thread starter reidy5
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getting stronger is the first step
the break up of that vs endurance will depend on where you're at currently...if your tank is generally good then once the season is finished put that on hold and focus on strength
look to get your deadlift/squat up to at least 1.5 x your bodyweight and you'll get more explosive simply from that from having a bigger motor
the break up of that vs endurance will depend on where you're at currently...if your tank is generally good then once the season is finished put that on hold and focus on strength
look to get your deadlift/squat up to at least 1.5 x your bodyweight and you'll get more explosive simply from that from having a bigger motor
One thing people tend to neglect that plays a HUGE part in athletic performance is the hip-flexors. Especially Psoas Major! Plenty of hip-flexion work against resistance (thera band) will improve acceleration.
Just noticed this thread.
Anyone interested in explosiveness (rather than just strength) should research plyometrics.
I am no expert, but if i remember right, plyometrics is all about using muscles quickly to achieve an explosive effect.
Jumping is the best example. Powerful quads help you to jump, but if you can't get them to contract quickly you don't get the desired height. They must be both strong and able to be used quickly. Plyometrics focusses on improving both the strenght of muscles and the ability to make a sudden quick movement.
Most of what I found out I got from things that came up when I googled plyometrics. I got lots of info about training exercises, repetitions etc.
Hope this helps.
Anyone interested in explosiveness (rather than just strength) should research plyometrics.
I am no expert, but if i remember right, plyometrics is all about using muscles quickly to achieve an explosive effect.
Jumping is the best example. Powerful quads help you to jump, but if you can't get them to contract quickly you don't get the desired height. They must be both strong and able to be used quickly. Plyometrics focusses on improving both the strenght of muscles and the ability to make a sudden quick movement.
Most of what I found out I got from things that came up when I googled plyometrics. I got lots of info about training exercises, repetitions etc.
Hope this helps.
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Yep, Plyo is great for explosive strength - combine it with a HIIT type workout and it will really help - especially things like Plyo lunges, squat jumps and burpees are great for leg power(burpees are a great allround). Try a set of 120/60/30 alternating between plyo lunges and squat jumps.
Interval sprint training is also a great way to help with explosive power.
In regards to endurance work, try and incorporate it throughout a session.
Depending on if you train in a gym or outdoors(I instruct outdoor bootcamp so thats my pref), one training session I have found great for both explosive power and allround fitness is a crossfit type run-row workout. Consists of 1.6k run, 25 burpees, 800m run, 25 burpees, 1.6k run and finish with 25 burpees for time. If you have a decent fitness level, you should be able to get it under 25 mins going flat out.
If you rather do it in a gym, just substitute the burpees for a 500m row, last time I did it I could hardly get off the rower, but after recovery next run you feel the advantages!
Interval sprint training is also a great way to help with explosive power.
In regards to endurance work, try and incorporate it throughout a session.
Depending on if you train in a gym or outdoors(I instruct outdoor bootcamp so thats my pref), one training session I have found great for both explosive power and allround fitness is a crossfit type run-row workout. Consists of 1.6k run, 25 burpees, 800m run, 25 burpees, 1.6k run and finish with 25 burpees for time. If you have a decent fitness level, you should be able to get it under 25 mins going flat out.
If you rather do it in a gym, just substitute the burpees for a 500m row, last time I did it I could hardly get off the rower, but after recovery next run you feel the advantages!
here's the definitive answer:
increase your lower body strength and decrease body fat
speed and explosiveness is a matter of how fast you can move your body
the stronger you are the easier you'll be able to move it
the lighter you are, the less mass you have to move
work on getting your deadlift and/or back squat up to 1.5 x your bodyweight, drop some actual bodyfat (not necessarily weight) and you'll easily be faster
increase your lower body strength and decrease body fat
speed and explosiveness is a matter of how fast you can move your body
the stronger you are the easier you'll be able to move it
the lighter you are, the less mass you have to move
work on getting your deadlift and/or back squat up to 1.5 x your bodyweight, drop some actual bodyfat (not necessarily weight) and you'll easily be faster
For sprinters, power cleans are associated with starts. The better your cleans, the better your starts.
Especially important for throwers as well.
Especially important for throwers as well.
I'm a volleyball player and looking to improve my jump. Because I'm fairly short (around 177cms) for a volleyballer and my jump is that high (roughly 65cms) I'm looking at ways to improve my vertical jump so that I can compete with some of the bigger more athletic guys. So far I've really only undertaken a basic gym program that works on all my groups of muscles on different days. But now I'm looking for something a lot more tailored to volleyball, specifically the leg work.
I'm thinking something that includes squats, deadlifts, lunges and hamstring curls. I currently weigh 80kg and can squat 3x6 of 100kg. Without having tried to test my 1RM I'm guessing it would be around 120kg which is roughly the 1.5xbodyweight thats been mentioned in this thread. My deadlift at the moment is 60kg + 20kg for the bar so that definitely needs to be improved.
Just wondering if anyone can suggest some good plyometric exercises, or would I be better off doing some interval sprint training? Also, if anyone has any beneficial exercises for hip flexors or youtube links to videos with exercises that'd be greatly appreciated!
I'm thinking something that includes squats, deadlifts, lunges and hamstring curls. I currently weigh 80kg and can squat 3x6 of 100kg. Without having tried to test my 1RM I'm guessing it would be around 120kg which is roughly the 1.5xbodyweight thats been mentioned in this thread. My deadlift at the moment is 60kg + 20kg for the bar so that definitely needs to be improved.
Just wondering if anyone can suggest some good plyometric exercises, or would I be better off doing some interval sprint training? Also, if anyone has any beneficial exercises for hip flexors or youtube links to videos with exercises that'd be greatly appreciated!
that squat needs to get up to 2 x body weight...and you need to be able to actually lift it, not estimate that you can
plyo's will depend on how much volleyball jumping you do as the more volleyball you do the less you'll need...as a general rule you'll be more plyometric then strong anyway from your sport which means i'd have you just focus on the squats for now but again it depends on how much playing you do
plyo's will depend on how much volleyball jumping you do as the more volleyball you do the less you'll need...as a general rule you'll be more plyometric then strong anyway from your sport which means i'd have you just focus on the squats for now but again it depends on how much playing you do
During the season I'm training 2 times a week indoor and playing 1 game. I'm also going to starting playing beach volleyball once a week, because I think playing on the sand will be beneficial because its so much harder to jump/move compared to playing on floorboard.
As for the squats and deadlifts etc, what is the best amount of sets/reps to do? At the moment for my squats I'm basically doing (these amount include the bar):
set 1 (warmup) 10 x 50kg
set 2 10 x 70 kg
set 3 8 x 80kg
set 4 6 x 90kg
set 5-7 6 x 100kg
I figured that the heavier the weight the more beneficial it'll be because I should increase my power, but am I better off doing say 4 x 10 at 80kg or continuing on the path I am and trying to get larger weights with lower reps. By the way thanks for the reply
well that should be more then enough jumping for you so focus on your squats and it should improve
for squats decrease your reps a little with this 2 step plan:
step 1 - do sets of 5 starting 50% until you max out at 5 and don't go to failure (i.e. blow a testicle)
step 2 - when you max out at sets of 5 then move to sets of 3 and do the same again not going to complete failure
do this 1/week and if you can have a rest day before and after it or at least before it
for deadlifts you could do them first as the wt is way below squats like this:
deads x 5 @ 40, 50 and 60kgs
then move to squats from that wt up to your 5 rep max which is about 100kgs
MAJOR TIP - STAY AWAY FROM GRINDING REPS!! EXPLOSIVE REPS ONLY!!
for squats decrease your reps a little with this 2 step plan:
step 1 - do sets of 5 starting 50% until you max out at 5 and don't go to failure (i.e. blow a testicle)
step 2 - when you max out at sets of 5 then move to sets of 3 and do the same again not going to complete failure
do this 1/week and if you can have a rest day before and after it or at least before it
for deadlifts you could do them first as the wt is way below squats like this:
deads x 5 @ 40, 50 and 60kgs
then move to squats from that wt up to your 5 rep max which is about 100kgs
MAJOR TIP - STAY AWAY FROM GRINDING REPS!! EXPLOSIVE REPS ONLY!!
Thanks heaps for that! So if I'm reading this correctly: Step 1 I'll start at 50% of my max weight so lets say max weight is 100 so i start on 50kg and then do sets of 5 adding weight (10kg each time?) until just before i blow a testicle? Then same for step 2?
yep but i should have mentioned that step 2 is done months after step 1, when you can't increase your 5 rep max anymore, not in the same session
Is this something new captain?
How do you think it compares in effectiveness to something like 3RM program we have talked about before?
Im just about to finish week 3 of 3RM program. Its going well.
How do you think it compares in effectiveness to something like 3RM program we have talked about before?
Im just about to finish week 3 of 3RM program. Its going well.
not quite, it won't have any where near the volume/frequency your program does but it uses the same principles with fast reps, ramping each set etc
MF_Hawks
Debutant
Try plymetrics and also do alot o skipping. Infront of the tv even. Just skip for 5 mins at a time as often as you can and you will feel so much quicker in a short while.
Also when you run and jump and all that you rely more on your fast twith muscle fibers i.e. Calfs then you do on slow twitch muscles I.e quads, hammies. So even though squats and building muscle in your upper legs can be beneficial to a certain point. Plymetrics and strengthining you fast twitch muscles are much more beneficial in improving explosivness and things like your vertical and speed. This is why hill running and skipping is good cos it gets into your calves more than anything else.
Also when you run and jump and all that you rely more on your fast twith muscle fibers i.e. Calfs then you do on slow twitch muscles I.e quads, hammies. So even though squats and building muscle in your upper legs can be beneficial to a certain point. Plymetrics and strengthining you fast twitch muscles are much more beneficial in improving explosivness and things like your vertical and speed. This is why hill running and skipping is good cos it gets into your calves more than anything else.
