What leg workouts are good for explosiveness
- Thread starter Aye-P
- Start date
Yes, but not on a weekly basis. You want to stay in a phase until you peak. Others believe in constantly mixing it up. I don't.
What I mean is you should keep on lifting heavy weight up and until you start peaking. That's when your body is adjusting to that workout and is not growing and is not going to grow and handle more. For example, you are improving through the weeks but you end up maxing out at 225 lbs. squat. You really aren't going to get farther doing the same thing. So change it up. And if you are doing explosive drills and plyometric exercises; and your vertical leap is growing little by little, but you peak out at 30 inches", then it's time to change it up.
As for basketball, I would recommend barbell squats. Form is very important. Don't squat down onto a bench. Have a mirror in front of you. You need to see your depth and go up when you've gone low enough. Using a bench under your butt to gauge depth can be a problem. You can injure yourself if you hit the bench too hard. And when you are dealing with heavier weight, you can herniate your disc pretty badly.
Don't put on more weight than you can handle. Increment the weight you use in 10 and 20 pound increments.
Deadlifts are good. Bad form can hurt your back. It requires you to partially scrapping your shins with the barbell so you aren't to far over your feet. If you are uncomfortable with this, you don't need to do this. I would recommend doing hang cleans as an explosive movement. Don't need to or want to do one rep max on this.
Skip leg curls and leg extensions, where you are seated or lying down and flexing at the knees.
Calf raise exercises are good too. Don't put on so much weight that you aren't able to fully go through the range of motion. Doesn't matter whether you are seated or standing, both type of machines work.
Mr. Somebody
Friend Of A Friend
Burpees. Just started traiing BJJ after being off for a while and 
Im stunned how good its helped my stamina. Kept it at very manageable levels and my explosiveness is still there.
Im stunned how good its helped my stamina. Kept it at very manageable levels and my explosiveness is still there.
You Win Perfect
bow down
nailed it. these are the explosive moves. especially the cleans.
Unfortunately, calves are something you either have or you don't, unless you're on juice increasing the size of your calves is gonna take years.
Bulgarian barbell split squats, box jumps, pistol squats...
philmonroe
Superstar
If you serious hit up jumpforsts.com. Its about 90 dollars for the whole program but if you follow it you will get hops like them karate flicks lol. I bought this shyt years ago and promise you it works when doing it consistently. I haven't had access to the stuff for,the jumping part as frequently as I used to but I was grabbing rim off vert 2 hands at 5'9 240 lol. nikkas was calling me Barron Davis lol. The stretching is amazing too but you only do it 4 times a week.
River_trey
Pro
I read some responses in here and I think plyo movements are your best bet.
I think you should check out this program called jump manual. I think its fairly easy to find a link for it. Its supposed to help give you that explosive ability that you want for basketball. Its pretty tough and has you doing different things everyday just for explosiveness. It gives workouts and tells you all the other things to do(stretching, icing, etc).
I think you should check out this program called jump manual. I think its fairly easy to find a link for it. Its supposed to help give you that explosive ability that you want for basketball. Its pretty tough and has you doing different things everyday just for explosiveness. It gives workouts and tells you all the other things to do(stretching, icing, etc).
River_trey
Pro
Thats a similar program to the one I was talking about. The stretching helps a lot more than people think. Once I started doing them I was freaking out on how much easier it was to squat.
I havent heard of that program but you can find most of them for free somewhere
philmonroe
Superstar
Yeah stretching really helps and you probably could find it for free but most times people have better results when you pay for something since you have money invested into something. If you can find it for free though its worth it IMOIMO
Aye-P
Pro
I gotta check that out
The Entity
Pro
Box jumps and burpees for me
