Strength & Conditioning Exercises : Explosive Squat Exercise for Strength & Conditioning

[darklife48]

lol advanced movement i decided to look this up beacuse some guy told me to so i could do something in parkour better and i rember in 10th grade our gym went to "boot camp" and i had to do both of them 25 times in a row first time doing it to killed me but not exactly a advanced movement you need to prepair for...

[willis88]

So in an overview: Its about quality not quantity, again we are trying to recruit more of the fast twitch high force producing muscle fibers. As well as increase the firing frequency within the motor units. So always lift/jump as though your trying to blast the bar up through the roof.

[willis88]

Progressive overload as you would normally. I recomend starting off with something stable such as barbell squats and then maybe split stance if you get bored, strict technique however!... after a few weeks after this base training throw in some plyometrics for speed strength (power) again plenty of rest in between sets.

[willis88]

regards about the comment left about quads/ leg strength without mass... In this situation aim for high loads 80% 1RM and above only aiming for between 1-6 reps or so. The higher the force generated the more the motor units will recruit fast twitch muscle fibers. So plenty of rest in between sets (3 mins or so) for adequate phosphate recovery. We are mostly calling upon our 1st and most powerful energy system here the phospho creatine cycle (ATP-PCR) however this disipates in about 8-12 seconds.

[JumpTraining]

do some calf traning works good for the last inches

[anakin005]

How do you get strong legs without putting on too much mass in the quads? My quads are big enough.

[lorco25]

a load of crap. the main rule of a squat is not to let your knees pass your toes..... he clearly does that. if you use his technique you will end up hurting yourself!

[Xplodz]

You MAY have your knees going further than your toes. In an olympic front squat, it is almost impossible for the knees to stay behind the toes.

[Dgebeiline]

ummm i never heard of that rule... cuz doing as u say puts a lot of useless pressure on ur knees and ur back... i do parkour and in parkour u always put all ur weight on ur toes, and so they are always behind ur knees, or else u land on ur heels and break ur knees/back.

[lorco25]

Parkour is a silly sport where you jump of buildings! Of course you have to land on your toes, thats common sense!! A squat and jumping off of a stair-well like a retarded 12 year old boy are very different things! If your knees pass your toes in a squat, that puts added stress on your anterior cruciate ligament, not to mention not working your glutes and hamstrings properly! In a squat you should drive from your heals! Try it, you will notice a big difference.

[jaymeeliz]

I tried it out.. I was only able to do four of each.. =(

[pintados05]

thanks bro

[bararah]

what is this exercise good for???

[BlackDice572]

It's good for increasing kick strength in martial arts.

[mouloudo]

lol i dont think that's the main purpose of this exercice... more for sprint and jump

[Nikax07x]

no..its to build muscle

i have to do them 4 soccer

[mouloudo]

you cant build muscle without wheights

[hector665]

Correction, you can't build muscle easy without weights.

[mouloudo]

plus why you build muscle? so you can increase your physical habilities, your jump and sprints for example so my comment make sense

[BlackDice572]

I didn't say it was. It was just an example.

[yomomma31]

Lulz at the repetition of ''explosive'', but that workout was cool.

[suziann01]

Good job with that exercise. Some of us are too fat to do this, but definitely a good workout. I will write about at tincap*com . Remember to replace the * with a .

[snyderwoolley]

how are you to fat for this

[lard444]

i kinda skipped through, but you should put in the benefits for doing the workouts. I know the 2nd one really helps improve your jumping heigth.