explosive strength advice

All of those things will help. Try and do strength and explosive work when you're fresh if possible and don't do it everyday. The thing I'd be looking out for is overtraining, it looks like you're looking at high volume and high intensity from the word go... You need rest to repair and to increase power and explosiveness especially. Listen to your body. I'd leave more of the explosive stuff for closer to the fight when you decrease the volume of your training.

 

Id leave the Treadmill out as regards explosive work, and skip. A ordinary treadmill doest work the explosive muscles for Boxing in the leg Hamstrings calfs achillies. It creates an imbalance in the mechanics. Skip :good.

 

I'd say do explosive training no more than twice per week. Me personally, I would not finish off your explosive training with more conditioning work nor would I do sprints of any sort(either on treadmill, ground, etc) before doing explosive work. Explosive training is taxing in nature, and you should be fresh when doing it.

I agree with Lefty to watch your volume, because it would be very easy to burn out training like this. If you are training boxing five times per week, I think you would need no more than three addtl workouts per week. Train cardio for 4 weeks, doing intervals, LSD running on days you feel tired, sluggish, moody, and all other symptoms of overtraining. Then I would do Explosive training for 3-4 weeks, two workouts per week, and last week no addtl conditioning or strength work.

The mistake people make doing explosive work is they rest 30 sec to 1 minute then do another set. You should have full recovery, between 2-5 minutes or RHR is around 120 or under.

"I then want to do 15-20 minutes of exercise designed to increase my explosive strength. so what would be a good routine for this?"
i was thinking clean and press, a few different medicine ball throws and some explosive jumping of some sort would be good." This would be fine. Pick 3-5 exercises. Although, I think you will need longer than 15-20 minutes. Again, think full recovery when working on explosive speed, power, and or strength. In between exercises, I use 8-10 minutes active rest before moving on to the next exercise. That's my $.02.

 

With explosive movements can you mix it up between upper and lower to save time? For example, can you do a set of plyometric push ups and then rather than wait 3 minutes to recover and do the next set, could you do a lower body movement instead such as explosive jump squats? Or do you have to complete the sets for one exercise consecutively to get max results?

 

I see what you are saying. In training for explosiveness, you want to train it 100% effort regardless of weight load. Therefore, you want to be as recovered as possible for each set. That is why I stated the 120ish and under bpm heart rate. If one is training the "outer walls" of this energy system(12 or so seconds) heart rate is a good indicator of recovery. However, it is far from the only indicator, therefore 2-5 minutes rest is a good rule of thumb to stick with.

Although one is upper, one lower, if you are truly training for explosiveness, do full recovery and stick with the exercise before transitioning to another exercise. If you begin doing jump squats right after push ups, you begin to train completely different, won't be fully recovered and will get different adaptations. Hope that makes sense.

 

I know what youre saying von, as regards adaptions. Im still an open book as regards what I call time and motion, Ill put something up as regards constant, then the adaptions. A few techniques on firing all nuerons at the same time. I understand, but its the time and habits

 

[ame]http://www.youtube.com/watch?v=W2j0As1L7QM[/ame]

 

Is that device pulling against you home made?

 

No mate they are woodybands, but the belt was homemade. There are 2 together looped, at the end He has about 90lb of pull on Him. The other stuff after is the secret, they are ways of firing all the nuerons in the legs at the same time. suple plyos that give great results.

 

Do you know what the belt is made of? I looks easy, but intense.

 

2" band velcro either side with a rind. Idea was with velcro you can put 4 rings on and connect to 4 corners of the ring, for other things we do.

 

Clap-up pushups are great for increasing explosive strength.