HeavyLineBacker
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anyone know any exercises that help explosion for football?
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need explosion
- Thread starter HeavyLineBacker
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And I coudl use some to improve my 40 yard dash, also for football.
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power clean has gotta be one of the best for football players
HeavyLineBacker
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yea i do em all the time... i... just...want... more! :-D
Try doing "what I call" Toe Squats
Put 70 pounds on each side of a Smith machine, place the bar on your traps as you would a regular squat, move your feet in (shoulder width), lift up your heels so you are only on your toes, slowly squat to as low as you can go (staying on your toes) then explode up - hold for 1 second - Do HIGH REPS ( 25 reps per set)
Then find a chair 'cuz your legs will be burning.....
Adjust weight as needed
Put 70 pounds on each side of a Smith machine, place the bar on your traps as you would a regular squat, move your feet in (shoulder width), lift up your heels so you are only on your toes, slowly squat to as low as you can go (staying on your toes) then explode up - hold for 1 second - Do HIGH REPS ( 25 reps per set)
Then find a chair 'cuz your legs will be burning.....
Adjust weight as needed
i also play football (high school) and i used to power cleans in my school gym but my coach doesn't open it anymore so i got a gym pass at 24 hour fitness and there is no place to do power cleans and other olympic lifts that are sort of similar to cleans.
also, should i do plyometrics after or before i run?
HeavyLineBacker
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befor^^^ all this i know allready except for the toe squats
Let me tell you guys a little secret!
I was recently at The CU Football training facility (Colorado University Buffs), and had the priviledge of going into their gym, specially equipped with custom equipment and an Olympic quality/style platform that is used strictly for Olympic lifting. Only the CU football players are allowed into this gym, we spent several hours there and were given demonstrations of the lifting techiniques used for football players by one of the head trainers.
The majority of their weight training is cleans and jerks, it's the foundation of their strength training to improve their on field performance. They rarely train with any machines, of course they do squats, but the Olympic lifting is their primary focus.
Hope that helps.
I was recently at The CU Football training facility (Colorado University Buffs), and had the priviledge of going into their gym, specially equipped with custom equipment and an Olympic quality/style platform that is used strictly for Olympic lifting. Only the CU football players are allowed into this gym, we spent several hours there and were given demonstrations of the lifting techiniques used for football players by one of the head trainers.
The majority of their weight training is cleans and jerks, it's the foundation of their strength training to improve their on field performance. They rarely train with any machines, of course they do squats, but the Olympic lifting is their primary focus.
Hope that helps.
HeavyLineBacker
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thanks!
Olympic lifts are a good idea. The clean & jerk and power snatch are two of the most useful exercises for full-body speed and rapid force development.
I'd also use box squats with bands or chains as Westside recommends.
Plyometrics and similar reactive methods (jump squats for example) would be another useful approach. Drop jumps and depth jumps are the prime examples, and you could also use and leg-press sled with light weight.
In structuring your workouts, the general rule is to move from technique movements --> fast movements --> heavy movements. So you'd do Olympic moves, ballistic/dynamic training, followed by strength work.
Plyometrics are the exception, as its generally recommended to do them following strength work.
What does your weekly routine look like?
I'd also use box squats with bands or chains as Westside recommends.
Plyometrics and similar reactive methods (jump squats for example) would be another useful approach. Drop jumps and depth jumps are the prime examples, and you could also use and leg-press sled with light weight.
In structuring your workouts, the general rule is to move from technique movements --> fast movements --> heavy movements. So you'd do Olympic moves, ballistic/dynamic training, followed by strength work.
Plyometrics are the exception, as its generally recommended to do them following strength work.
What does your weekly routine look like?
HeavyLineBacker
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monday- box squats 10x2,over head squats 3x10 cleans 5x6, bent rows 3x10, db tricep extension 3x10, tricep extention with band 3xfailure 4x300 yard shuttles 65 seconds
tuesday- positon drills and conditioning(box jumps, ladder, four corners, sprints, ect.)
wensday- speedbench 8x3, lock outs 5x5,5,3,3,1, incline dumbell press 3x20 tire pulls 5x50 yd, 12 100m under 18 seconds
thursday- push press 3x12,10,8, hang snatch 5x6, gms 3x10,speed dead lift 20x1, pull ups 3x10, sand pit running (suicides, W's, broad jumps)
thats from this weeks schedual it changes every week. i usually stay after like a extra hour and work w.e. muscle group of that day a little more. we also do 3x10 hyperextension and 3x20 incine situps befor every practice as a warm up. there isnt much time to rest b/c our workouts are based on times so the weight room dosnt get to full. incroments of 10(5,5:10,5:20,5:30 ect.)
i also run 20 mins a day friday saturday and sunday b/c these are our day offs...
if u think i should lift more on our days off please list a explosion based work out s i can do... thank u
tuesday- positon drills and conditioning(box jumps, ladder, four corners, sprints, ect.)
wensday- speedbench 8x3, lock outs 5x5,5,3,3,1, incline dumbell press 3x20 tire pulls 5x50 yd, 12 100m under 18 seconds
thursday- push press 3x12,10,8, hang snatch 5x6, gms 3x10,speed dead lift 20x1, pull ups 3x10, sand pit running (suicides, W's, broad jumps)
thats from this weeks schedual it changes every week. i usually stay after like a extra hour and work w.e. muscle group of that day a little more. we also do 3x10 hyperextension and 3x20 incine situps befor every practice as a warm up. there isnt much time to rest b/c our workouts are based on times so the weight room dosnt get to full. incroments of 10(5,5:10,5:20,5:30 ect.)
i also run 20 mins a day friday saturday and sunday b/c these are our day offs...
if u think i should lift more on our days off please list a explosion based work out s i can do... thank u
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Looks fairly solid, actually.
You're already doing Oly moves and dynamic-effort work, as well as solid accessory work, aerobic and anaerobic conditioning, and agility training.
You *could* throw in some plyo work like depth jumps or drop jumps, but I really don't think its necessary.
You're already doing Oly moves and dynamic-effort work, as well as solid accessory work, aerobic and anaerobic conditioning, and agility training.
You *could* throw in some plyo work like depth jumps or drop jumps, but I really don't think its necessary.
HeavyLineBacker
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what are drop jumps? i kno broad jumps and bounds...
Prince - you said (concerning toe squats)
"No offense, but this sounds dangerous, and I do not see it being very helpful for football training"
Dangerous to what?
"No offense, but this sounds dangerous, and I do not see it being very helpful for football training"
Dangerous to what?
HeavyLineBacker
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^^^^^i was thinkin bout doin lunges today!! :-D
