deadlifts and squats

SuJu · 08-09-2006, 03:10 PM

which type of deadlift and squat is good for developing explosiveness, strength and speed? I know the PC is important for this so what types would be the best?

SuJu · 08-09-2006, 10:43 PM

bump

JekDaMuscleFlex · 08-09-2006, 11:18 PM

for explosiveness, i would just say go with a higher rep, lower weight than what you would consider heavy and then for your reps, on your positive "explode the weight up" and for your negative a bit slower but still accelerated and with control.. i dnt know if this makes sense otherwise i suggest looking on sherdog forums where they discuss this sort of weight training more.

mightymouse37 · 08-09-2006, 11:27 PM

If you're looking to build/improve explosiveness, then do explosive movements. Power cleans, clean and press, box jumps, etc. For squats, I'd say just go ATG and go heavy. Things like jump squats exist but they can be pretty dangerous if not done properly, so I wouldn't recommend them. Box jumps really work - we started doing them for gymnastics back in high school and everyone's tumbling power went up dramatically. Combine that with some sprint work and you're off to a good start.

EDIT: are you training for a specific sport here?

SuJu · 08-10-2006, 11:35 AM

thanks for the replies guys, an no mightymouse, i'm not training for a specific sport.

so what would be the best deadlift?

Kouta · 08-10-2006, 03:43 PM

Quote:

Originally Posted by SuJu

thanks for the replies guys, an no mightymouse, i'm not training for a specific sport.

so what would be the best deadlift?

when starting out the best way to improve power is to just do the movments and get stronger. Once you are more avanced you can start doing other exercises to get more powerful.

md3sign · 08-10-2006, 05:42 PM

If you want to improve speed specifically, you'll need to do variations of fast compound movements. Power Cleans are great for this. As are other cleans/jerks/snatches. But since strength is a huge component of power, normal squats and deadlifts will increase your explosive strength (power).

squatmonster · 08-10-2006, 10:18 PM

For me doing explosive deads are scary , because it turns into a very unstable and jerky movement. I would say that if you become explosive in exercises such as box squats are great and or squats with bands , that explosivness will have a great carry-over to deads.

45BIG · 08-10-2006, 10:24 PM

Quote:

Originally Posted by squatmonster

For me doing explosive deads are scary , because it turns into a very unstable and jerky movement. I would say that if you become explosive in exercises such as box squats are great and or squats with bands , that explosivness will have a great carry-over to deads.

Heed this warning for it is not wise to tread into the world of "explosive" deads. Box squats are definately a great choice. I like deading off raised surfaces to increase my pull.

farmerlee · 08-11-2006, 03:55 AM

Quote:

Originally Posted by SuJu

which type of deadlift and squat is good for developing explosiveness, strength and speed? I know the PC is important for this so what types would be the best?

Speed is all about strength to weight ratio. If you can increase your overall strength while remaining at a constant bodyweight, you will become faster and more explosive.
Check the pictures to see real explosiveness, shane hamman weighs over 350lbs and can do a 42" standing vertical jump, a standing backflip and dunk a basketball. Pyrros Dimas is also one explosive dude!