training for speed and explosive power
- 05-05-2009, 09:08 PM
- 05-05-2009, 09:25 PM
clean, hang cleans, heavy push presses, and power shrugs( dead the weight up then shrug it)
- 05-05-2009, 09:54 PM
if you are looking for an entire training program, check out Westside Barbell. I think there is a great sticky under th powerlifting forum.
There are specific days when the goal is to build speed/explosive power.
I have been doing it for 4 months now and have seen great gains in strength
05-05-2009, 10:20 PM
ill definitely check that out but at the same time im going for size as well. i dont want something that will only build strength and speed but will also help me put on size as well.
05-06-2009, 07:50 PM
05-06-2009, 10:46 PM
yeah ive been gettin my diet down reallll nice im gonna start a log soon..but thanks again and if anyone has anymore let me know
05-07-2009, 09:19 PM
westide is amazing as long as u eat, i dont do the bulking cutting thing i just eat up and cut back a bit if i think im gettin a lil chubby and add more cardio... westide got me from 155-175 strength = size. how many 300 pound benchers have 12 inch arms and 30 inch chests?
05-07-2009, 09:48 PM
If you want speed and explosive power than o-lifts are the way to go. Squats are also a mainstay in any routine. Look into online instructional videos on proper form for complex o-lifts such as cleans and snatches. I'd recommend starting with very light weight on o-lifts and spend A LOT of time getting the form down to perfection and concentrate first on FULL squats and speed deadlifts. Heavy deads are fine but will kill your CNS and inhibit your frequency on o-lift training. There are sites that lay out o-lift progression routines where you work up to the complex lifts such as cleans and snatches.
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