Explosive Leg Workouts?

[BringDaBlitz94]

Hey I was just wondering if anyone had a good lifting routine for the legs that would help with explosive movements. I am a high school shot putter and sprinter and really wanna build up some explosion and acceleration from my legs.

 

[TurdFerguson]

Off the top of my head I think of box squats personally. Also, weighted box jumps.

 

[JohnnyO]

I feel like clean and jerks would be useful for a thrower.

 

[TurdFerguson]

I feel like clean and jerks would be useful for a thrower.

That's true, good point. In reality it's a good exercise for anyone.

 

[Gazhole]

Thrusters might be worth a try aswell.

Basically you start from the bottom of a squat position with a dumbell, two dumbells, or a barbell racked on your shoulders, then come out of the squat explosively and overhead press the weight as quick as possible. As soon as youre standing the weight should be overhead.

Its a fun movement. Takes some coordination but its definitely got some carry-over to shotputting.

 

[Shillelagh]

I feel like clean and jerks would be useful for a thrower.

Absolutely, used them plenty when competing in Highland games...

 

[gtbmed]

Clean and jerks, snatches, box jumps, etc. But you need to build strength in order to do these effectively.

Your training should be periodized in a way that focuses on developing strength, then developing power.