Explosive Routine

Bigger Stronger Leaner Powerlifting & Strength Sports
1

Hello all I am new to posting on TMUSCLE but love reading the site. The info and attitudes are above par. I am wondering if you all could give me a bit of feedback on what you think of this routine for explosive training for sports.

A little History about me, I am 21 yrs old, 6’3" and 275#. I have 16% BF. My athletic background includes Judo and Rugby since I was really young. I guess my goal is to become better athletically, and if it helps me look better than great, but that is not a priority.

My Big Three Numbers-
Bench-365
Deadlift-425
Front Squat-275x5

My current routine:
Monday- 5 sets of 3-4 on everything
Hang Power Cleans
Hang Power Snatches
Jump Squats w/ Dumbbells
Weighted Pullups

Tuesday-
12 sets of 80 yrd sprints

Wed-
Rest

Thursday- 4 sets of 4-7 reps
Front Squat
DB Squat Snatch
Bench Press
Push Press

Pylo Work-
Depth Jumps
Long Jumps
box jumps

Friday-
Rest

Saturday-
By my house there is a hill that is about 45 degrees and as long 200 yrds.
So I jog up that at a steady pace 3-4 times.

8 sets of 50 yrd sprints, limited rest.

Sunday-
Rest.

The reason I have so much rest is I am worried that I will overtrain my CNS with the weights and running. I plan on reworking the routine in about 6 weeks.

Any feedback would be appreciated.

Thanks,
Sean

2

Looks good to me mate but it depends on where your feel your weak points are and what you want to jack up.

Bench-365
Deadlift-425
Front Squat-275x5

strong stuff!

You dont’ seem to have any DL in your current routine though.

Koing

3

I actually do DLs but forgot to put them in there, I do them on Thursday. But right now instead of doing heavy weight I am doing DL Jumps.

4

I see mate!

Why not do Snatch and Clean pulls? They are AWESOME EXERCISES! Then cycle in your DL in the next 6-8 weeks time?

Koing

5

Huh never thought of doing them. Ill throw those in instead to keep with the explosion theme.

6

Yeah man rock with the Snatch and Clean pulls!

OR you may like to do 6-8 weeks of DL and then transition that raw strength to the Snatch and Clean pull?

Hows your DL been? Coming off a new PB? Or just cruising it then you can go either way.

I like to stage things like this now:

Strength: Power: Classical lifts in blocks of 4-6 week training phases.

Koing

7

My DL have been ok, I am tall so they are not the easiest to master, but I make due. What do you mean classical?? Like Bodybuilding phase?