Explosive power workouts?

[JJWisener]

In this off season period I'm going to aim to improve my explosive power to ensure a more powerful running style, are there any tips for what I could do to improve?

Many Thanks

 

[TRF_Olyy]

Can't reply properly because I'm on my phone but focus on explosive movements in the gym. Focus on lifts like the push press, power clean, high pull and snatch, along with standard lifts like Deadlift and squat.
Also work on plyometrics as well (if you look on YouTube there's a load of plyometric workouts on there).

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[JJWisener]

Thanks that's awesome! If you have any more info in the future it'd be much obliged! Thank you!

 

[big ginger 8]

As Olyy says all the Olympic lift variations. Also for bodyweight exercises clap press ups and jumping split squats are good. When doing the lifts make sure your technique is perfect better to go for light weights and the proper technique is always better than the other way round.

 

[racingmetrofan]

I reckon 99% of Olympic lifts are too difficult to teach yourself proper form with - consequently you'd be lifting sub maximal weights and risk injury.

If you want a more powerful running style do the obvious - join a running/athletics club, and increase the weight you lift. If you start of squatting 100kgx1 and increase to 150kgx1, clearly you are going to be able to move 100kg faster than you used to be. And with all the sprint training you'd be doing with a running club, you'll get even faster.

Really single leg movements, olympic lifts and other gym based pylometics should only be used when you have reached your potential lifting heavy and training running a lot in a competitive environment.

Plus in weight terms the most effective tools simply aren't available in most gyms. Box Squats, band work and prowlers are all apparently exceptionally effective in making you more powerful, but it is very rare for gyms to have them.

 

[JJWisener]

In terms of sprint training, does anyone have any tips or routines etc? If so it would be amazing

 

[TRF_Olyy]

Box squats are easy, just move a bench in to the squat rack.

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[lucky number 7]

Bicep Curls mate.

3 sets of Preacher
10 sets of Hammer curls.


Best.
Ever.

 

[Feicarsinn]

Strap dynamite to your ankles.

 

[racingmetrofan]

In terms of sprint training, does anyone have any tips or routines etc? If so it would be amazing

40 yard dash: http://www.brianmac.co.uk/dash.htm

and LOADs of information here: http://forum.bodybuilding.com/showthread.php?t=6742591

interesting online workout log if you want to see how a very strong/very conditioned person trains: http://tnation.t-nation.com/free_on...g_performance_bodybuilding_log/alphas_work_ii

But a quick google reveals that there is a dearth of information as to how to become fast at sprinting. This is because most people train at athletics clubs and get actively coached and guided, whatever level.

 

[lucky number 7]

Strap dynamite to your ankles.

Do it like Seinie , strap 2 Heifers to them instead