CrossFit Discussion Board  

Go Back   CrossFit Discussion Board > CrossFit Forum > Exercises
CrossFit Home Forum Site Rules CrossFit FAQ Search Today's Posts Mark Forums Read

Exercises Movements, technique & proper execution

Reply
 
Thread Tools
Old 07-30-2007, 03:23 PM   #1
Matt DeMinico
Affiliate Matt DeMinico is offline
 
Matt DeMinico's Avatar
 
Profile:
Join Date: Feb 2007
Location: Sterling Heights  MI
Posts: 1,939
Ok, aside from the clean, jerk, snatch, and weighted box jumps (two 45lb dumbbells at my side and 18" box), what's some good exercises for developing max explosive leg power?

I don't think fast squats are good, or anything like that, but what's your recommendations?
  Reply With Quote
Old 07-30-2007, 04:32 PM   #2
David Wood
Departed David Wood is offline
 
Profile:
Join Date: Oct 2002
 
Posts: 3,303
Well, if I didn't already know you were a skater (so I assume you're already doing 'em), I would say lightly weighted step-ups: step up to a high bench (18"?) and explode up from there (i.e., drive up on the bench hard and almost "bound" up (carry through with the other leg and drive that knee high), then step down).

Can add a lateral component, as well (make the initial step include a bit of sideways drive (about 12" - 24"?)).

Although these have always added a lot of power for me (and are an important part of my Sept-Feb ski training), I think you've probably already moved beyond these.
  Reply With Quote
Old 07-30-2007, 04:44 PM   #3
David Wood
Departed David Wood is offline
 
Profile:
Join Date: Oct 2002
 
Posts: 3,303
I should note that I'm only 5'5", so yes, 18" *is* a high bench for me, thank you very much . . .
  Reply With Quote
Old 07-30-2007, 04:53 PM   #4
Trevor Thompson
Departed Trevor Thompson is offline
 
Profile:
Join Date: Jan 1970
 
Posts: 267
for serious jumping springy-ness...try one legged broad jumps, bounding exercises, broad jumps with two legs, standing highjumps, and long jumping (long jumping is a little bit jaring though...)
  Reply With Quote
Old 07-30-2007, 04:59 PM   #5
George Mounce
Banned for Ethical and Integrity Violations George Mounce is offline
 
Profile:
Join Date: Mar 2007
Location: Steens  MS
Posts: 3,295
Wasn't this covered in the vertical thread?

(w/f safe): http://www.crossfit.com/discus/messages/22/45121.html
  Reply With Quote
Old 07-30-2007, 07:01 PM   #6
Jerry Hill
Affiliate Jerry Hill is offline
 
Jerry Hill's Avatar
 
Profile:
Join Date: Jan 2005
Location: Alexandria  VA
Posts: 649
Skater?

Lateral bounding
Pistols
Lateral jumping pistols

Eric Heiden loved weighted walking lunges!

You stated:
"I don't think fast squats are good, or anything like that..."

Speed squats are great!
Especially with bands and chains at sub-maximal load. (Google Louie Simmons Dynamic method)

Depth jumps are a killer also...if you're ready...

-jh


  Reply With Quote
Old 07-30-2007, 08:01 PM   #7
Matt DeMinico
Affiliate Matt DeMinico is offline
 
Matt DeMinico's Avatar
 
Profile:
Join Date: Feb 2007
Location: Sterling Heights  MI
Posts: 1,939
Heh, plenty to think about. I've done pistols, but I can't do them fast yet (unless I'm going too low, in which case maybe I can do them fast)...

And I've actually never really incorporated one-legged box step-ups, I've done them before, but haven't incorporated them into my workout. Heck, I didn't even think to go into the one-legged domain. That's just what I'm looking for, "increased" weight to keep the reps low and develop max power.

In that case, I could do a ton of the skating jumps, and possibly even add some dumbbells at some point when doing them. Oh the possibilities.
  Reply With Quote
Old 07-31-2007, 04:12 AM   #8
Blair Robert Lowe
Member Blair Robert Lowe is offline
 
Blair Robert Lowe's Avatar
 
Profile:
Join Date: Aug 2005
Location: Sacramento  CA
Posts: 7,948
I have to go with Trevor on the one leg work. Recently in my quest for vert leap testing and drills, my boss reminded me of one leg ball of the foot hop running or zig zagging across a line. One of the old track drills we used to do that I forgot. I remember most of them but that was a bread and butter drill back then. He said working it as well, shows and builds ankle/knee/hip stability. It's my opinion, pistols do this as well, but not nearly in the same manner explosively ( until you're hopping in them ).

Matt, have you see the type of squat Annie does during tabata squats? It's what I would call a drop squat and similar to a depth jump in that she just drops and has to stop her momentum, then push hard back to an open hip.

David, I can't tell; maybe because it's been too long of a night if it's sarcasm about the 18" bench or block.

I'm barely 5'2" and an 18 inch block or bench would be good for single leg work only in my opinion as far as " explosive " power goes. Within our group we have joked at the 24" jump boxes as being far too low for CF standards and 30 is where they should be done for WOD if not higher.

Bare in mind, I have short legs and am called the dwarf or hobbit among my friends and come from bloodlines that are short with short legs on both sides. I wouldn't consider myself in great shape and somewhere between CF level 2 and 3 mainly due to remaining muscle mass and atheletic ability that has stayed though I consider myself overweight a bit and laugh that I am fit like a sumo - fat with muscle underneath.

However, an 18" box with added weight would be acceptable and maybe similar or more difficult than a 90lb weight vest due to where the weight is centered.
  Reply With Quote
Old 07-31-2007, 05:09 AM   #9
Darren Zega
 
Profile:  
Posts: n/a
From training kids to have explosive kicks, my old favorite - squat tuck jumps. Get into the deepest squat possible, tuck jump as high as you can. Hurts like hell in a tabata interval. Try to maximize your air time. Since you're coming from a butt to heels squat it works the full range of extensors in the legs.

(Message edited by davion13 on July 31, 2007)
  Reply With Quote
Old 07-31-2007, 06:25 AM   #10
Matt DeMinico
Affiliate Matt DeMinico is offline
 
Matt DeMinico's Avatar
 
Profile:
Join Date: Feb 2007
Location: Sterling Heights  MI
Posts: 1,939
That's one of the jumps we do in skating, one legged tuck jumps, staying on the same leg. Basically start super low (deep) on one leg, drive your opposite leg forward as you jump up, then drive your pushing leg up, and as you land, drive your opposite leg backwards again (or to the side, depending on which one you're doing).
  Reply With Quote
Reply


Thread Tools

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

vB code is On
Smilies are On
[IMG] code is Off
HTML code is Off
Forum Jump

Similar Threads
Thread Thread Starter Forum Replies Last Post
O-lifts vs. Kettlebells for Explosive Power Development Charlie Reid Exercises 4 05-06-2007 09:41 PM
Explosive Lateral movement Brett Tom Exercises 11 11-07-2006 11:38 AM
Explosive video Mike Burgener Exercises 3 03-13-2005 02:40 PM
Explosive WOD Jim Howe Workout of the Day 1 02-17-2005 06:38 PM
Explosive Endurance Parth Shah Starting 1 05-08-2003 09:26 AM


All times are GMT -7. The time now is 02:15 PM.


Powered by vBulletin® Version 3.6.8
Copyright ©2000 - 2019, Jelsoft Enterprises Ltd.
CrossFit is a registered trademark of CrossFit Inc.