[thechosen1]

thechosen1 on March 13, 2005 at 8:54 am #10555

My block start is very weak, because I lack the explosiveness. What kinds of workouts would improve my explosiveness? Which areas and musle groups should I target?

thanks

[lnkprksoldier]

lnkprksoldier on March 14, 2005 at 4:37 am #42988

many variations of squats? thats what everybody tells me. and try to push off with both legs instead of just pushing off with one. i think it helped me

[quartermiler]

quartermiler on March 14, 2005 at 8:54 pm #42989

plyometrics and some olympic lifts would definately help as well

[Derrick Brito]

Derrick Brito on March 15, 2005 at 12:30 am #42990

squats and olys will help the most, especially if you dont push big numbers yet. i dont know about plyos cuz i never use them.

[Carson Boddicker]

Carson Boddicker on March 17, 2005 at 9:08 pm #42991

http://www.gamespeed.com

In most sports an explosive start is a must. Not only for track athletes but even in field and court sports where accelerating short distances is required.
To have an explosive start the athlete must have great strength in the extensors (hips) quads, knee flexion and extension, glutes and eccentric strength in the hamstrings. The box start will devlop these muscle groups.

When performed properly the box squat can provide greater benefits than a regular style squat.or leg press.

Start with light wqeight to learn technique then increase resitance.

You can perform the squat one of two ways. First, squatting down just to the point of touching the box or secondly, completely sitting on the box before raising up.

*Reps and sets are season dependent.

The technique is best described by this edited excerpt from Louie Simmons at http://www.deepsquatter.com:

Box squats are to be done on a below parallel box (I suggest paralell for beginners).
1. Fill your stomach with air and push out against your belt. Push your knees out to the sides and with a tightly arched back, squat back, not down, until you are sitting on the box (or touching).

2. Sit back as far as possible and push against the bar, not the box, to come up. Remember, the form is butt back, knees out. Work hard on controlling your descent and maintaining you form. As you descend, so shall you rise. Never drop onto the box.

3. Pause on the box (or just to touch). Relax the hip flexors and then contract strongly as you drive back into the bar to stand up (quickly). Don’t turn the feet out too far.

4. Use a flat soled shoe.

Remember, hamstrings and glutes are the key.

5. Generally, you will use weights between 65-82.5% of the 1RM on the box you are using. Most of the time this will be about 50-70% of what you squat.

6. Keep rest periods short – 45-75 seconds.

[xplosive]

xplosive on April 27, 2005 at 11:34 pm #42992

thanks.

[calicoach]

calicoach on October 7, 2005 at 2:38 am #42993

…if their training for explosiveness why the short rest? 

[utfootball4]

utfootball4 on October 7, 2005 at 8:23 am #42994

so u can recuit more muscle fibers, thats what louie says.

[Mike Young]

Mike Young on October 11, 2005 at 12:19 am #42995

I'd advise against using strict WSBB programs for track and field development. They are made for strength development and strength is only one component of track training. Squats, deadlifts and other pulls from the floor will all help develop the starting strength necessary for the first explosion.

ELITETRACK Founder