To avoid an over complicated routine —which two exercises would you pick for making your strikes more explosive? Surely hitting the bag with 14/16 oz is explosive already... ...but then you have explosive push ups and box jumps and clean and press and throwing a medicine ball, sledge hammer, etc
Bounding. Which is to say, fat-footed jumping straight up or maybe some hopping along with the warm-up before shadowboxing. We did a lot of this when I was coaching and I could watch guys become more explosive from it. And incorporating the upward explosiveness that comes from the upper body when bounding into their punch technique so they could feel it and understand where it was coming from. Also, with weights — low weights and fast reps.
most people are gonna benefit from barbell strength training way more than any plyometrics or isometrics build a standard strength base and you will see your athleticism explode then you can effectively use plyos
Surely all the extra bulk will slow you down? And barbel training tends to be quite slow on the decentric/concentric... that level of speed impacts the adaptbility of the muscle fibre to respond to explosive movements? I do alot of those anyways, I mean clean and press excellent...tyre pushes? Chopping wood? A poster recommended bounding too and box jumps. Sprinting for sure... Michael Jai White advocated that whenever you do strength training such as with barbells or dumbbells... whatever you do.. do it explosivley and as fast as you can.... Whereas strength experts like Jeff Cavaliere from athlean x suggest going slower to promote muscle growth and strength.
no the "extra bulk" doesnt slow you down unless you are some advanced athlete with a lot of muscle im talking about strength training look at what sprinters do to get fast in the offseason --- they lift big heavey weights like football players and no, dont do strength training "explosively" --do it correctly. train for strength using correct strength training form. look up starting strength, read the book. look up practical programming by the same author, read it 3-4 times. these are classics for athletic programs such as football and short distance track where the fastest people in school are strength alone will make an untrained athlete, very athletic then when you have decent strength and can generate enough force, you can do advanced training to convert the force into more power by doing plyometrics and isometrics. its simple physics
Ok thank you for your input but assume Im already int he advanced stage... how do I take it to the next level... with plyo and iso exercises...? Like Bruce Lee and Michael Jai White.... I;m trying to make a list of all the useful explosive workouts to include because I have done all the other stuff like starting strength, 5x5, wendler 531 since ten years ago. I want maximum power, in shortest time. That kind of muscle that will shift a big weight quickly just by the sheer acceleration in the contraction of your muscle regardless of your size or bulk... pound for pound strength. like: Bounding plyo box jumps Clean and press battle ropes medicine ball throws tyre flips? sledge hammer on tyre 60m/100m sprints squat jumps clap/step box push ups using bands or chains for striking and pressing movements discus/javelin chopping wood or a tree
Bungee punches: Run a 2 handled bungee cord through an eyelet screwed into a wall. with your back to the wall through alternating punches at a fast pace. Bat and bag. In a baseball stance, swing a bat quickly on command into a heavy bag. 5 right handed, 5 left handed is one set. Good footage of Amir Khan doing this with Alex Ariza on the internet.
