Explosive Lower Body Training for Strength and Power

As we move from the strength phase of our training it becomes necessary to start incorporating movements that build strength endurance and stability. We must also engage in exercises that allow us to transition to more dynamic movements; such as submaximal plyometrics.  This is in preparation to handle the ballistic forces in the upcoming explosive / jump training phase.

Dynamic Isometrics

It is true that isometric exercises strengthen +/- 15-20 degrees of the joint angle being engaged (2).  What happens if we incorporate isometrics all along the strength training movement pattern through the eccentric (lowering / yielding) phase.  We get dynamic isometrics.

Benefits of Dynamic Isometrics:

• serious strength endurance
• improve deceleration proficiency
• reinforce landing mechanics
• improve torso rigidity, bracing proficiency
• tendon / ligament density

Secrets of Russian Sports Fitness and Training states the following:

“Dynamic isometrics is now known as explosive isometrics. “  The explosiveness comes from the fact that after the isometrics are engaged, compensatory acceleration (CAT) is attempted.  CAT is taking the weight and moving it as hard and as fast as you can (think tempo “x”).

As you can see in these images and this video, we utilize a giant cambered bar for our squats.  This is essential when working with all athletes to prevent shoulder irritation and gain a proficient squat while you are still working to improve thoracic mobility.

Each position is held for 3 seconds and there are 3 position for each repetition.  Approximate time under tension (TUT) is around 30 seconds each set.

Dynamic Isometrics – Position 1 (45 degrees)

Dynamic Isometrics – Position 2 (Parallel)

Dynamic Isometrics – Position 3 (Full)

Altitude Drops

An altitude drop is a abbreviated form of a depth jumps (Verkhoshanksy).  You step off of a box and land and stop the movement as quickly as you can.  We do NOT ask the athlete to reverse the movement, ONLY absorb. Remember, we are using this submaximal plyometric to prepare for the next phase which will include the full execution of the depth jump AND many other upper and lower body explosive movements.  In our example, we are also modifying it slightly to increase its benefit for the athlete.

Benefits of Altitude Drops

• develops eccentric (yielding) strength (2)
• dynamically stretches the hips and ankles
• drills landing mechanics
• strong excitation of CNS (2)

As you can see in the pictures and video, I modified the altitude drops two ways and improved its base benefit profile.

1.  I did not have the athletes stop immediately on the landing.  We are still in preparation mode for our plyometric phase and the athletes are still learning to land proficiently.  So we want to reinforce the landing mechanics and develop the eccentric strength to absorb the impact.  We ask the athletes to land softly.  This is a great transition to the full execution of the movement.

2.  I also did not start the movement just by dropping off the box.  I added specificity to the altitude drop by preceding it with a dynamic step up.  The goal was to get the knee higher than the hip to promote not only hip mobility but strength mobility (ie. strength in this new ROM).  This is an amazing modification.

Depth Drops Preceded with Dynamic Step-up 1

Depth Drops Preceded with Dynamic Step-up 2

Depth Drops Preceded with Dynamic Step-up 3

SPECIAL NOTES:

You can also see the movements were performed in bare feet and the athletes were landing on a soft platform, ie. a wrestling mat.  The athlete must possess a solid strength foundation before attempting either dynamic isometrics or shock training.  Finally, volume is of concern for both of these heavily CNS intensive exercises, so monitor carefully.

VOLUME

Dynamic Isometric Squats, 3×3

Altitude Drops (with Diesel modification), 3×5 each leg

REFERENCES:

1. Secrets of Russian Sports Fitness and Training

2. Supertraining

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How to Deadlift

How to Deadlift the Proper Way Without Wrecking Your Back

If you’ve been on Diesel for any length of time you have been to our Training Center.  If not, look to the right navigation bar and you’ll see a TON of cool information around many muscle building and strength training exercises and concepts.

One section in the Training Center is How to Deadlift.

This post is REALLY important!

It was awesome but it didn’t contain a very crucial piece.  The analysis of how to setup on the deadlift.  The deadlift is notorious as a back breaker in most peoples minds.  When in fact, it is the poor execution of a deadlift, combined with poor mobility / flexibility, improper warm-up, poor core strength and many other factors that led to the acute or cumulative trauma.

I wanted to give everyone a quick, easy-to-understand, easy-to-apply setup for the conventional deadlift.  It will give you the perfect setup everytime.

How to Deadlift Video

Here is what you’ll see in the video:

• conventional deadlift stance
• distance from bar
• hip placement / posture
• breathing
• tension, irradiation
• grip considerations
• concentric phase
• eccentric phase
• bracing, intra-abdominal pressure
• upper back engagement
• head posture

Here is a step-by-step setup guide for conventional deadlifts:

1. Setup with your feet shoulder width or slightly wider than shoulder width apart
2. Toes can be straight ahead or turned outward
3. Shins should be approximately 4-6″ AWAY from the bar
4. Grab the bar with a double overhand grip (until the weight gets too heavy)
5. Legs will be straight
6. Take a big breath and force your abdominals outward and hold
7. Drop your hips as your knees shift forward toward the bar
8. Create tension in your upper back and lats by squeezing your armpits and pulling your arms downward
9. Drive the floor away, keeping the bar against your body all the way to lockout
10. Once bar gets to your knees finish the lockout with a powerful glute contraction, finish in a straight line
11. Move hips backward, keeping the glutes and hamstrings on tension
12. The bar will move downward and once the bar reaches the knees, drop straight downward back to the floor
13. REPEAT

Another consideration I wanted to add to the Training Center was how a deadlift can be modified.

How to Modify a Deadlift

Beyond the Range – pulling through a greater range of motion (ROM) which helps accelerate through sticking points and is done by standing on an elevated surface.  It can be either 100lb plates or a 4″ box.

Pulling Against Bands or Chains – forces the lifter to accelerate to lockout which develops greater end range strength and rate of force development (RFD)

Band Assisted Pulling – assists the lifter off the floor and should be setup to deload before lockout, allows supramaximal weights (great than the lifter’s 1RM) to be used

Change the Implement – varying a barbell, a trap bar, dumbbells, odd objects or an axle will modify the tension and leverage of the lift

How to Deadlift Video

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