Explosive Leg Exercises

Dizzle · 07-17-2007, 02:39 AM

I'm looking for leg explosion and power from a few exercises. I play running back and I want more power to throttle me through the line out of my stance. Any routines that would help me with short bursts of speed would be appreciated. Currently my "explosive lifts" are: Weighted jump squats onto a bench, One legged leg press, Squat, Powerclean and Weighted step-ups onto a bench. (i'm not good with the names of the lifts sorry). Any other lifts that could benefit me would be appreciated thanks.

**Succio** · 07-17-2007, 02:46 AM

bulgarian split squats

**romanaz** · 07-17-2007, 02:48 AM

powercleans, full squat cleans, full squat snatchs and powersnatchs.

Those will help for explosion.

Power I would go with full front squats and full back and Overhead Squats.

should set you up pretty good.

Dizzle · 07-17-2007, 02:51 AM

definitely thanks for the help

**romanaz** · 07-17-2007, 03:03 AM

Quote:

Originally Posted by Dizzle

definitely thanks for the help

do your research and learn and go slowly on the olympic lifts I listed there.

if you can, find someone who can teach you them.

danman77220 · 07-17-2007, 04:44 AM

Quote:

Originally Posted by romanaz

powercleans, full squat cleans, full squat snatchs and powersnatchs.

Those will help for explosion.

Power I would go with full front squats and full back and Overhead Squats.

should set you up pretty good.

+1

Jump squats might also be something to look into.

**romanaz** · 07-17-2007, 05:03 AM

Quote:

Originally Posted by danman77220

+1

Jump squats might also be something to look into.

jump squats are ok as an accessory type thing, but you can't really load it the way you can, say a full clean and jerk

**DJSTARER** · 07-17-2007, 12:51 PM

weights aren't really NEEDED for what you are looking for... but generally box jumps, jump squats, box squats and other plyometric movements.

Dizzle · 07-17-2007, 05:16 PM

Thanks everyone todays a leg day for me so i'm about to go out and start all this up.

**Ikaika** · 07-17-2007, 05:40 PM

Don't forget that you need to do a lot of stretching and a lot of calf work too. Your calves will make a huge difference in your speed so don't neglect them.

**haiz69** · 07-18-2007, 02:20 AM

Quote:

Originally Posted by Ikaika

Don't forget that you need to do a lot of stretching and a lot of calf work too. Your calves will make a huge difference in your speed so don't neglect them.

Exactly. Well said.

**Jason Pegg** · 07-31-2007, 01:38 AM

Remember you have to train your nervous system to fire explosively. You cannot go through the motions. Try to apply as much force to the bar as possible at all times. Even if the bar is moving slowly, make sure you are pushing as hard as possible.

Jason

**Jason Pegg** · 07-31-2007, 01:39 AM

Quote:

Originally Posted by Ikaika

Don't forget that you need to do a lot of stretching and a lot of calf work too. Your calves will make a huge difference in your speed so don't neglect them.

Great Point! A larger range of motion will allow you to run faster.

Jason

BigWeighter · 08-25-2007, 08:27 PM

the leaper, and the power running quad machine are great.

07-17-2007, 02:39 AM	#1
Dizzle Amateur Join Date: May 2007 Location: guttaville Posts: 27 Recipes: 0 Rep Power: 0	Explosive Leg Exercises I'm looking for leg explosion and power from a few exercises. I play running back and I want more power to throttle me through the line out of my stance. Any routines that would help me with short bursts of speed would be appreciated. Currently my "explosive lifts" are: Weighted jump squats onto a bench, One legged leg press, Squat, Powerclean and Weighted step-ups onto a bench. (i'm not good with the names of the lifts sorry). Any other lifts that could benefit me would be appreciated thanks.

07-17-2007, 02:46 AM	#2
Succio IronMass Sponsor Join Date: May 2006 Location: beastville Posts: 1,938 Recipes: 0 Rep Power: 95	Re: Explosive Leg Exercises bulgarian split squats __________________ SUPPLEMENTS.NET REP

07-17-2007, 02:51 AM	#4
Dizzle Amateur Join Date: May 2007 Location: guttaville Posts: 27 Recipes: 0 Rep Power: 0	Re: Explosive Leg Exercises definitely thanks for the help

07-17-2007, 12:51 PM	#8
DJSTARER eating more folate... Join Date: Oct 2005 Location: State College, PA Posts: 3,983 Recipes: 0 Rep Power: 113	Re: Explosive Leg Exercises weights aren't really NEEDED for what you are looking for... but generally box jumps, jump squats, box squats and other plyometric movements. __________________ My philosophies on training: "Extreme training yields extreme results" "Just because you can, does not mean you should" "The best program is the one you are not doing" Penn State Powerlifting-181 lb weightclass PGA Professional of America Current Stats: 474 Squat 601 Deadlift 320 Bench Goals for next training cycle: 500lbs squat and a total over 1400 in competition

07-17-2007, 05:16 PM	#9
Dizzle Amateur Join Date: May 2007 Location: guttaville Posts: 27 Recipes: 0 Rep Power: 0	Re: Explosive Leg Exercises Thanks everyone todays a leg day for me so i'm about to go out and start all this up.

07-17-2007, 05:40 PM	#10
Ikaika resident degen Join Date: Jul 2005 Location: San Diego, CA Posts: 3,806 Recipes: 0 Rep Power: 215	Re: Explosive Leg Exercises Don't forget that you need to do a lot of stretching and a lot of calf work too. Your calves will make a huge difference in your speed so don't neglect them. __________________ No supplement can make up for the lack of a strong work ethic.

07-31-2007, 01:38 AM	#12
Jason Pegg Iron Mass Sponsor Join Date: Jul 2007 Location: Muncie, IN Posts: 18 Recipes: 0 Rep Power: 0	Re: Explosive Leg Exercises Remember you have to train your nervous system to fire explosively. You cannot go through the motions. Try to apply as much force to the bar as possible at all times. Even if the bar is moving slowly, make sure you are pushing as hard as possible. Jason __________________ jason at recomp.com My Training Log

08-25-2007, 08:27 PM	#14
BigWeighter Pro Stature Join Date: Aug 2007 Posts: 353 Recipes: 0 Rep Power: 57	Re: Explosive Leg Exercises the leaper, and the power running quad machine are great.

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