/fit/ - Fitness » Thread #7211653

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frappuccino guy|||||||(proudly natty) Sun 01 May 2011 21:39:00 No.7211653 View View Reply Original Report

Quoted By:

Zup gruise?

I want to train my legs in order to be a hell of a jumper, like Frank Yang.

How many squat exercise should I do?
Is it good to do lunges? If yes, how many lunges exercise should I do?
How many times a week? I have no clue, so thanks in advance.
I want my legs to be strong as fuck.

Anonymous

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Anonymous Sun 01 May 2011 21:43:00 No.7211697 Report

Quoted By: >>7211736

>Frank’s 40inch Vertical Workout Program
http://ironandsoul.com/2011/03/franks-40inch-vertical-workout-program/

You might want to read up on this.

frappuccino guy|||||||(proudly natty)

frappuccino guy|||||||(proudly natty) Sun 01 May 2011 21:49:00 No.7211736 Report

Quoted By: >>7211809

>>7211697
I can only do squatz and lunges, am I fucked up?
I train at home, so not many chances.

Anonymous

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Anonymous Sun 01 May 2011 21:56:00 No.7211809 Report

Quoted By: >>7211948

>>7211736
I don't claim to know everything about achieving a 40" vertical leap but I'll try and help you the best I can.

If you only have access to a barbell with a sufficient amount of weights I recommend something like:

Squats
Jump Squats
Box Squat Jump
Swing Threws with a jump
Concentric box jump

explosive strength is affected by the speed of contraction, regardless of movement speed or the type of contraction.

tom

tom Sun 01 May 2011 21:58:00 No.7211834 Report

Quoted By: >>7211948

Don't forget calf raises.

frappuccino guy|||||||(proudly natty)

frappuccino guy|||||||(proudly natty) Sun 01 May 2011 22:07:00 No.7211948 Report

Quoted By: >>7211997

>>7211809
Thanks a lot bro, I'll do it.

But how many times a week? I'm already doing a mass program for my upper-body.
So...I have no idea about the frequency I should follow.
Like...do legs need to be trained for more than 1 time a week, talking about a strenght program? 2 times? 3? I have no idea. And how many exercise should I do each session?

>>7211834
I'll keep that in mind, thanks a lot.

Anonymous

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Anonymous Sun 01 May 2011 22:11:00 No.7211997 Report

Quoted By:

>>7211948
the following principles should be used to improve maximum explosive strength:

Reps: 1–8 per exercise

Sets: 3–5 per exercise

Rest: 2–4 minutes between sets, 6–10 minutes between exercises (active rest)

Tempo: Max acceleration, 1–2-second pause between reps

Volume: 2–6 exercises per workout

Anonymous

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Anonymous Sun 01 May 2011 22:13:00 No.7212014 Report

Quoted By: >>7212290

http://www.elitefts.com/documents/explosive_power_mma.htm

I suggest reading up on this.

frappuccino guy|||||||(proudly natty)

frappuccino guy|||||||(proudly natty) Sun 01 May 2011 22:51:00 No.7212290 Report

Quoted By:

>>7212014
It was helpful, but still I don't know how many times a week I should train for strenght. Please someone tell me ç__ç

Anonymous

Anonymous Sun 01 May 2011 23:20:00 No.7212518 Report

Quoted By:

cleans and squats

Anonymous

Anonymous Sun 01 May 2011 23:24:00 No.7212544 Report

Quoted By:

Powercleans are your friend OP. Strength doesn't always translate to explosiveness, you need to do plyometric shit and plenty of powercleans.

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