Explosive Leg exercise?

[Jamin]

hi need a bit of advice when i train my legs it looks like this

back squat 5x3
deadlift 5x3
front squat 3x8

which is giving me good strenght gains but i just want something in there
thats a bit more explosive any ideas?

[plateau2]

Dynamic work? or Jumping back squats?

Start at about 40% of load, 8x3. Suggest this is instead of 1 of the squats rather than another leg exercise.

I find upper dynamic work hard on the joints, so be careful.

Clearly jumping squats require decent ability to absorb force, so maybe start with depth jumps before adding these in?

[Sloth]

i agree, dynamic work or jumps.

light snatches? really focus on the jump and your getting the benefits of the snatch too then.

[Jamin]

depth jumps sounds good to start with how many would you you say to start with?

[ATZ]

Depth jumps should be 10 x 2 or simialr, move on when speed significantly drops in the exercise.

[chi]

Depth jumps should be 10 x 2 or simialr, move on when speed significantly drops in the exercise.

Also just schedule in plyo movements for 2-3 weeks about every 3 or 4 months. No need to use them regularly do their effectiveness will quickly decline.

[Scourge]

:011:

1) Why do you want to become more explosive? What sport/activity are you training for and how are you hoping that explosiveness will help you to improve at it?
2) What experience do you have with dynamic effort/jump/plyometric training?
3) Any injuries etc.?

[Jamin]

:011:

1) Why do you want to become more explosive? What sport/activity are you training for and how are you hoping that explosiveness will help you to improve at it?
2) What experience do you have with dynamic effort/jump/plyometric training?
3) Any injuries etc.?

1) I play football so sprinting im fast once im going just i feel slower off the mark than i used to want to improve my turn of pace help me move quicker.
2) Ive do some plymetrics before pushup and what not.
3) no injurys apart from a bad left shoulder but it doesnt stop any training.