Author Topic: Getting back and improve acceleration,power,speed and explosiveness  (Read 2232 times)

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superhuman

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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 :)

seifullaah73

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Re: Getting back and improve acceleration,power,speed and explosiveness
« Reply #1 on: October 13, 2014, 07:15:59 am »
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Hey welcome aboard man,

After some reading from kelly's website, what I have understood and have gained from it is the principle ' You should follow the basic strength, explosive, strength, explosive style pattern, meaning first you would do some strength workout in the gym i.e. squatting, deadlifting, bench press, etc to train the part of the body you need to strengthen for your sport, than after gaining a certain amount of strength you would have to utilize the strength gained from the weight room by doing plyometrics, explsove oriented workout, the vertical jump, the power clean, snatch, sprints can be used as measurement tools to test your usuable strength an e.g kelly used was a person who can squat 300lb should be able to power clean 200lbs if not then he would have to do explosive type workout to bridge the gap between strength gained and usuable strength, same can be done with sprint and vertical jump. Then once you have reached the full potential usuable strength, back into the weight room to increase your weight numbers and then followed by explosive workout, but make sure to not only do gym workout alone but also do some sport specific workout e.g. for me I would have to do gym and do sprinting so as not to gain muscle mass from the gym making you heavier and as you were not doing any sport specific workout, you would not perform as much as you used to, so good to not neglect the sport specific workout with the strength and explosive workout and also with explosive workout which involves weights to do above 50% so to maintain your strength. The types of exercise would be best left to the experts on here. Acole, Raptor, LBSS would have more knowledge in to this area of training, so I would follow their advice.
Just my 2 cents regarding the suggestion.
----------------------------------------------------------------
So, verily, with every difficulty, there is relief.
Holy Quran 94:5
-------------------------------------------------------------
Measuring reminder:
5 toe to heel steps = 148cm
------------------------------------------------------------------------

�Strength comes from the legs, Power comes from the torso and Speed comes from the arm.� � Al Vermeil

My Progress Log
A Journey to Running fast and Jumping High

superhuman

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Re: Getting back and improve acceleration,power,speed and explosiveness
« Reply #2 on: October 13, 2014, 08:02:48 am »
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Thank you

Yeah after reading alot here i def. know that half squat is what i need to do for my acceleration since it mainly works the quads. I can really feel it helping. Before that i did deeper squats and that really took away the effect it had on my quads.

So half squat or to about 90 degrees is one exersice i do wich i think is great. The question regarding that exersice is how i should place my feet in terms of with and everything and if toes needs to point out or straight ahead. If it makes a difference in terms of muscle activation and all that jazz.

I also do squat jumps with around 30% and calf raises.
How much weight should i do on calf raises btw? im also just lifting for strength not size, even tho ofc they follow eachother but i do the low rep 1-3 reps to minimze the size gains.


seifullaah73

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Re: Getting back and improve acceleration,power,speed and explosiveness
« Reply #3 on: October 13, 2014, 09:53:50 am »
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Thank you

Yeah after reading alot here i def. know that half squat is what i need to do for my acceleration since it mainly works the quads. I can really feel it helping. Before that i did deeper squats and that really took away the effect it had on my quads.

So half squat or to about 90 degrees is one exersice i do wich i think is great. The question regarding that exersice is how i should place my feet in terms of with and everything and if toes needs to point out or straight ahead. If it makes a difference in terms of muscle activation and all that jazz.

I also do squat jumps with around 30% and calf raises.
How much weight should i do on calf raises btw? im also just lifting for strength not size, even tho ofc they follow eachother but i do the low rep 1-3 reps to minimze the size gains.

I would have thought the deep squats worked the quads primarily than the half squats but the difference is the former is a strength exercise and the latter would be an explosive workout. A great squat style for acceleration is double paused half squats where you go down to 45 pause then down to 90 then pause and then go up. (can't find the link).
----------------------------------------------------------------
So, verily, with every difficulty, there is relief.
Holy Quran 94:5
-------------------------------------------------------------
Measuring reminder:
5 toe to heel steps = 148cm
------------------------------------------------------------------------

�Strength comes from the legs, Power comes from the torso and Speed comes from the arm.� � Al Vermeil

My Progress Log
A Journey to Running fast and Jumping High

LBSS

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Re: Getting back and improve acceleration,power,speed and explosiveness
« Reply #4 on: October 13, 2014, 10:27:02 am »
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what are you actually trying to get good at? like, what are your main one or two goals? just saying you want to improve power, speed and explosiveness doesn't give a lot to go on, it's too general.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

sunday: long very easy run 80+ mins @ 5:40+ (14+ km)
monday: strength/cross training
tuesday: easy run 60+ mins @ 5:20-5:30 (11+ km)
wednesday: fartlek (mostly easy pace with mix of strides, hills, long tempo) 45 mins (8+ km)
thursday: easy run 60+ mins @ 5:20-5:30 (11+ km), strength/cross-training
friday: rest
saturday: short tempo 6-8x500 @ sub-4:00 (7 km)

strength would be:
- hops 2x10
- box jumps or ME SVJ 2x5
- squats 3x6-8 or weighted BSS/lunges 3x10/leg
- RDL/hypers 2x10-12 or SLRDL 2x10-12/leg
- upper push myo-reps or sets to technical failure
- upper pull myo-reps or sets to technical failure
- leg raises, holds, pallof presses

superhuman

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Re: Getting back and improve acceleration,power,speed and explosiveness
« Reply #5 on: October 13, 2014, 12:08:27 pm »
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i want to get back and improve my acceleration in regards to running and this ties into the type of running soccer.

So get as fast as possible and reach top speed as fast as possible so 0-10-20 meters and changing directions aswell so just acceleration 0-20 so getting up to top speed as fast as possible and also get that top speed faster in terms of the 0-20 meters.

Hope that explained it well :p
So getting past people with the ball and stuff

LBSS

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Re: Getting back and improve acceleration,power,speed and explosiveness
« Reply #6 on: October 13, 2014, 07:26:09 pm »
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then get stronger -- squats are great, plus RDLs, GHRs, etc.

box jumps, squat jumps, and other overloaded jump variations are also great.

most importantly, though, you need to sprint and do change-of-direction drills.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

sunday: long very easy run 80+ mins @ 5:40+ (14+ km)
monday: strength/cross training
tuesday: easy run 60+ mins @ 5:20-5:30 (11+ km)
wednesday: fartlek (mostly easy pace with mix of strides, hills, long tempo) 45 mins (8+ km)
thursday: easy run 60+ mins @ 5:20-5:30 (11+ km), strength/cross-training
friday: rest
saturday: short tempo 6-8x500 @ sub-4:00 (7 km)

strength would be:
- hops 2x10
- box jumps or ME SVJ 2x5
- squats 3x6-8 or weighted BSS/lunges 3x10/leg
- RDL/hypers 2x10-12 or SLRDL 2x10-12/leg
- upper push myo-reps or sets to technical failure
- upper pull myo-reps or sets to technical failure
- leg raises, holds, pallof presses