What leg workouts are good for explosiveness

[Aye-P]

Do heavy leg lifts kill your explosiveness

 

[HHR]

Single leg/split squats

"Speed" or "explosion" squats....with like 70% 1RM

Jump squats with like 50% 1RM

Box jumps, depth jumps....plyometric work

Those are things I like.

 

[HHR]

And no, lifting heavy won't kill your explosiveness.

 

[Aye-P]

Single leg/split squats

"Speed" or "explosion" squats....with like 70% 1RM

Jump squats with like 50% 1RM

Box jumps, depth jumps....plyometric work

Those are things I like.

I ain't gone lie... I don't know what workouts those are. But I'm sure you tube can show me. I'm a rookie in the gym

 

[LastKING_BLU]

squats, cleans, deadlifts. wash,rinse, repeat

 

[Aye-P]

squats, cleans, deadlifts. wash,rinse, repeat

Ok I guess I'm on the right track. I be doing the squats, and deadlifts

 

[Malta]

Explosiveness comes from speed, you want to focus on moving the weight controlled but quickly. If you have access to resistance bands or chains those are perfect for using when you do 50-70% your 1rm.

 

[Aye-P]

Explosiveness comes from speed, you want to focus on moving the weight controlled but quickly. If you have access to resistance bands or chains those are perfect for using when you do 50-70% your 1rm.

What is 1rm?

 

[Malta]

What is 1rm?

1 rep max is the heaviest weight you can lift for 1 rep, then using 50-70% of that total.


Chains / bands can add progressive resistance to your lifts, bands provide resistance right away while chains get heavier at the top of the lift when they're off the ground. For squats, chains would allow you to load the bar with maybe 225lbs, then another 100lbs worth of chains, at the bottom of the squat would be 225, as you're comping up and the chains get off the ground the weight of the bar jumps to 325lbs. Best of both worlds, you can move the weight quickly and at the top of the lift it gives good resistance.

 

[-G$-]

1 rep max is the heaviest weight you can lift for 1 rep, then using 50-70% of that total.


Chains / bands can add progressive resistance to your lifts, bands provide resistance right away while chains get heavier at the top of the lift when they're off the ground. For squats, chains would allow you to load the bar with maybe 225lbs, then another 100lbs worth of chains, at the bottom of the squat would be 225, as you're comping up and the chains get off the ground the weight of the bar jumps to 325lbs. Best of both worlds, you can move the weight quickly and at the top of the lift it gives good resistance.

i'm tryna break bread w this trainer at my gym who i recently saw doing reps on reps of 315 squat w chains. dude is a beast.

i can't wait to be back at 100%

 

[Ego Noir]

Jump squats with weight will ensure your knee caps pop out onto the floor

What I do is heavy squats (3-5) reps. Then rack the weight, and immediately after (no rest) do body weight squats, do the reps as fast as your can in an explosive fashion.

You can do either conventional body weight squats or jump squats.

 

[-DMP-]

Ill add one. Step ups.

-DMP-

 

[The ADD]

1 rep max is the heaviest weight you can lift for 1 rep, then using 50-70% of that total.


Chains / bands can add progressive resistance to your lifts, bands provide resistance right away while chains get heavier at the top of the lift when they're off the ground. For squats, chains would allow you to load the bar with maybe 225lbs, then another 100lbs worth of chains, at the bottom of the squat would be 225, as you're comping up and the chains get off the ground the weight of the bar jumps to 325lbs. Best of both worlds, you can move the weight quickly and at the top of the lift it gives good resistance.

 

[unit321]

Do heavy leg lifts kill your explosiveness

Yes and no.

Yes, doing heavy lifts where your motion through the exercise is slow because of the weight resistance will decrease your explosiveness at the expense of increased strength and mass. You want to be in this zone if you are competing in power lifting because you want to maximize your one rep max. While in this "phase", you will be less explosive.
No, you cycle through heavy, medium and low weight resistance exercises through the span of months. You grow your strength and mass with very heavy lifting. Now, with more muscle, you can push yourself farther, jump higher, sprint faster, etc. So, there are times where you cut out the heavy lifting altogether and do explosive type exercises, box jumps, wind sprints, plyometric exercises, low-weight/high-rep exercises, etc. Here, you don't care about your one rep max but you want to utilize your newly gained extra muscle mass to jump higher, sprint faster, etc. While in this "phase", you will try to maximize your explosiveness. But, you can't stay in this phase because your body is going to adjust and you'll peak. This is why 100m sprinters are buff rather than skinny.

 

[Aye-P]

Yes and no.

Yes, doing heavy lifts where your motion through the exercise is slow because of the weight resistance will decrease your explosiveness at the expense of increased strength and mass. You want to be in this zone if you are competing in power lifting because you want to maximize your one rep max. While in this "phase", you will be less explosive.
No, you cycle through heavy, medium and low weight resistance exercises through the span of months. You grow your strength and mass with very heavy lifting. Now, with more muscle, you can push yourself farther, jump higher, sprint faster, etc. So, there are times where you cut out the heavy lifting altogether and do explosive type exercises, box jumps, wind sprints, plyometric exercises, low-weight/high-rep exercises, etc. Here, you don't care about your one rep max but you want to utilize your newly gained extra muscle mass to jump higher, sprint faster, etc. While in this "phase", you will try to maximize your explosiveness. But, you can't stay in this phase because your body is going to adjust and you'll peak. This is why 100m sprinters are buff rather than skinny.

So basically just mix it up? Do heavy 1 week then light. I'm doing this for basketball. I want to jump higher and run faster.