Explosive Weight Training

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Is the process of utilizing Olympic style lifts such as Power Clean, Hang Clean, Clean and Jerk, Snatch, and Push Presses. Along with this I am going to include our explosive style Aux. work. What we want the body to adapt too is a violent explosive movement. Every great play in every sport is a quick explosive movement.

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If taught and performed correctly these lifts will offer our athletes a distinct advantage in speed and power development over programs that only perform the basic lifts.

It has also been proven that “explosive weight training over a period of time will prepare the student-athletes body for the traumatic forces of high level competition.” (Elite fitness)

While also improving speed and power phases of competition, such as increased vertical and quickness off the floor.

LIST OF EXPLOSIVE EXERCISES

(Explanations of these are on the power point presentation)

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FULL BODY

*PRIMERS

*PROGRESSORS

HANG SNATCH

DB HANG SNATCH

HANG CLEAN-PRESS

HANG CURL-PRESS

OVER UNDERS

LUNGE TAPS

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UPPER BODY

BUMPER PUSHUPS

STAIR PUSHUPS

EXPLOSIVE BICEP

ALTERNATING PUSHUPS

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LOWER BODY (Video Below)

RAPID FIRE STEPUPS

LEG DRIVERS

SQUAT JUMPS

SPLIT SQUATS

LUNGE SWITCH

SQUAT JUMP COMBO DRILL