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Strength, Power, Reactivity, & Speed Discussion / Getting back and improve acceleration,power,speed and explosiveness
« on: October 12, 2014, 05:53:40 pm »
Hello Gang
This is my first post ^^
Ive had 1-2 year break from my sport wich is soccer. Before i was really explosive and fast in terms of acceleration and changing directions so 0-20 meters etc like in soccer.
Once i quit i lost alot of it since i did not train strength for my legs in the weight room either to maintain it.
So now with alot of more knowledge i want to gain it all back and even get better since i know have the knowledge of using weights, plyos together with playing my sport to really see how fast i can get.
What should be the best protocol for me in terms of the weight lifting part and what plyos should i focus on ?
Right now i do 1/2 squats since i just want to target my quads hard since they are the major muscles in acceleration and all that. Before that i was doing deeper squats and i could really feel that i did not gain anything from it since i only used glutes and hamstrings.
Would be grat to hear your suggestions on how to squat to get the most out of it for the exersice in terms of quad and acceleration part and what other things i should focus on. I do max squats for gaining strength like 1-3 reps each set and i also do calf raises.
Fire away
This is my first post ^^
Ive had 1-2 year break from my sport wich is soccer. Before i was really explosive and fast in terms of acceleration and changing directions so 0-20 meters etc like in soccer.
Once i quit i lost alot of it since i did not train strength for my legs in the weight room either to maintain it.
So now with alot of more knowledge i want to gain it all back and even get better since i know have the knowledge of using weights, plyos together with playing my sport to really see how fast i can get.
What should be the best protocol for me in terms of the weight lifting part and what plyos should i focus on ?
Right now i do 1/2 squats since i just want to target my quads hard since they are the major muscles in acceleration and all that. Before that i was doing deeper squats and i could really feel that i did not gain anything from it since i only used glutes and hamstrings.
Would be grat to hear your suggestions on how to squat to get the most out of it for the exersice in terms of quad and acceleration part and what other things i should focus on. I do max squats for gaining strength like 1-3 reps each set and i also do calf raises.
Fire away