dynamic squat

Simplify for explosiveness!

I had the great chance to speak with Coach Mike from New Orleans yesterday afternoon about what the best ways to train for explosiveness are. This kind of goes right in line with yesterday’s post, so I thought I would share some more insight. Squats and deadlifts are a must in any program. How much you perform them is individual, but certainly not more than 2x per week. I would cycle the variation of the exercise from week to week as well. If you work at 90% or higher on a certain lift for 3 straight weeks, the CNS will start to regress and you will actually lose strength. I would definitely also incorporate glute-ham raises, reverse hyper extensions, rear foot elevated split squats of some variation, box jumps and sled work. Not too big of a list to choose from and remember, I would only use 3 of these exercises maximum per workout. One of the big moves, one of the posterior chain movements and possibly a single legged move or sled work. Getting stronger will lead to more power, but you must also work in sprints or jumping or dynamic squats to train the power component to the fullest. Training with a weight from 40-60% will get the job done. Also want to give a shout out to all the guys that had a killer session last night, there were 12 there in total at the 7 PM session!

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