Explosive Training- Muscle Building Program

[@jasonarcher7783]

This is my cup of tea, wish more trainers and youtubers appreciated this style of athletic training. Much props!

[@t.brooks4520]

New subscriber and LOVE, LOOVE! your videos. The 1st-video I viewed was: "Explosive Training- Muscle Building Program" and now I'm hooked. You're the TRUTH. Please keep them comin'.

[@yungmagickidd]

Seems like a pretty good workout to incorporate with my track and field training. Thanks!

[@joemunson8858]

Great exercise. Appreciate the ideas

[@samdepps33]

Michael Waters. This is a very competitive workout. I enjoyed it and tried it out for myself for a while and it improved my explosion for sure. Keep these coming

[@samdepps33]

+Michael Waters you welcome. I have a question. After doing a great workout like this, or a workout in general, what is a good amount of calories to eat? I workout everyday weighing 180 pounds trying to put on a little bit more weight. Would you happen to have a great nutrition plan as well?

[@seheadhunter50]

These workouts are unique..finally I see something new! I really like the first one, i'll try it out today. I have a football tryout January 30th

[@rmsolympic1]

Excellent video and insights

[@marcustribble909]

Any lift can be performed as a explosive movement. It's all about the applying maximal with sub maximal weight. Ideally 40-50 percent. You did mention that you were just putting a few movements together to show/ give ideas so I imagine that's what this was and not a actual day of training. All great lifts but shouldn't be done same day because you aren't getting the explosive benefits after those first two lifts of the day probably. Also needs to pull hips through and focus more on pulling from the glutes and hams on the GHR machine. That's a hell of a facility tho and good tips.

[@marcoechavarria7274]

even if youre not an athlete, this type of training hugely benefits you anyways, them fast twitch muscle fibers are key to shaping your physique!

[@phase1elite]

FACTS!

[@jamesallen6881]

love all this coach def adding to my tool box for my athletes

[@jordanjackson7171]

this was excellent - thanks!

[@phase1elite]

Thank you! Thanks for the support

[@giulianocricenti1145]

that's an awesome workout, holy shit. i wish my gym had the resources. ..

[@siafolau6]

Man I need to do this stuff! I want to be able to move again!

[@gregorysweeting2512]

This is great,once your athlete has set a sound muscle endurance building program prior to this phase.

[@samdepps33]

This is something I would love to do. Always could use some extra work

[@f.j.sscholes5644]

you real

[@phareaction]

wooh! what a nice huge gym. can't find that in germany

[@LinasMatiukas]

Nice video, but let's not confuse what explosive means. All of these movements have to be done with 65% and above in weight. Just because I explode on light weight, I'm still working all slow twitch muscles. If I can pistol squat for reps (single leg body weight), let's say my 1RM for one leg is around 260lbs, then the first exercise should be performed with 185lbs or so, so that single leg explosion actually translates into working fast twitch muscles. Same thing with KB cleans to press, looks like he's just breezing through it, and could go on forever.I can do INTENSE bench press with 45lbs bar, and it will make no difference to my ability to get stronger nor bigger. Or I can bench 300lbs, without "explosion", and that will contribute 100% to my fast twitch muscles. Great workout, great unilateral leg use, and composition from one move to another. To really work your fast twitch muscle fibers, make sure that all of these exercises are done with weight that is above 65% of your 1RM for that selected exercise.

[@ryanthedragonflyjoseph1835]

That was serious right there im glad i found this vid.

[@natevazquez9739]

This is that fighting workout! Good work.

[@AK-ic1yj]

First, thanks for your time and help! A very interesting, important, and controversial question is: will the olympic style lifts build speed/power in specific sports? That is, does the O-Lifts have real dynamic correspondence to sport specific movements? By sport specific movements I mean things like bag work for boxing, throwing a baseball, shooting a basketball, drilling a wrestling move, etc. I think this topic seriously merits its own video. Please do one. It is my opinion that PL can provide a foundation of overall strength that one can combine with sport specific movement training to build speed and power in the exact movements of the sport. That is, you're better learning to express your strength in the most direct way possible, the specific movements, not the O-Lifts. Power, on a neurological level, is a specific skill, one enhanced through specific practice. And the only training that develops the raw material that can be molded for this specific practice is PL training. To be fast, you must practice the activity at which you want to be fast. Lifting fast or explosively has very little to do with how fast you Punch, kick, run, jump. Any performance transfer that does occur from the Olympic lift variations is due to the strength gains achieved from lifting heavy loads, not enhanced rate-of-force development. Therefore, the O-Lifts are not necessary and in fact do not have a dynamic correspondence of speed/power to sports. When you address your baseline strength with PL and address your ability to express that strength (speed/power) in the specific sports movements, what are cleans and snatchs going to give you that you’re not already getting? (some quotes from Eric Minor article included)

[@AK-ic1yj]

Much appreciation for taking time to reply. So you do hold that the O-Lifts can provide a dynamic correspondence to specific sports movements. For example, the clean will provide for a faster jump shot in basketball. I respectfully disagree. I hold that the only way to build power/speed in a specific movement is to train that specific movement (without attached weights, or bands, etc.). Powerlifting training builds the raw strength to develop the speed with specific training. As opposed to the olympic lifting style of training which does not translate to build speed/power and any improvement in speed/power from such lifts is from strength gains from the lifting. Therefore, concentrate on building raw strength through PL training, speed/power through specific training, and drop the O-Lifts for they become redundant and eat into time/energy better spent in PL or specific training.

[@gr8gamerstv309]

Dope af I'm doing it tomorrow

[@MalcolmRowley]

I've slightly adapted this workout for Taekwondo sparring athletes. Combinded with your lower body dynamic workout, it's really made the difference. We've drastically improved speed and power. Thanks for the help.

[@seetsamolapo5600]

Quit that shit and box nigga

[@ilungadanyo5529]

hey thx for the very nice workout just want to how long is the rest between the exesice??

[@thegoon6536]

great video,im playing cornerback and i think this will help alot

[@fitmenworkout5988]

Great workout, I like it!!

[@UNGETABLE7]

GHR need some work.. Great workout, thumbs up my friend!

[@DJNicoProductions]

This is a valuable video. Thank you!

[@ahmedmejdoubi4264]

great work out.. I mean kick ASS WORKOUT ... how often is it done ( I ve got a year around soccer seasons) .. how often do you increase weights? reps?

[@Sj11863]

great material thanks again

[@jabaribarrett9155]

thanks man. this is exactly what I was looking for.

[@liamlindy]

Love this video, thanks.

[@AlphaLivingChannel]

sick video and good info and quality, cheers!

[@keosbay]

Ayo, thanks for sharing sir. I am gonna give this a go today.

[@MartoMr]

Great workout!

[@taodarren7981]

Hey Coach Michael, I just want to ask a question, I have basketball training every Mondays Wednesday and Friday, should I do these workouts on the same day as training , or in between them? this

[@jakealm17]

How could i learn to create my own program. I know r times r a lil off i live in Los Angeles but thanks for getting back so fast tgat was cool bruh.

[@wb4430]

Do you have any advice for a skinny guard to put on muscle

[@Gameplayery]

basicly any movement can be explosive, you Concentric phase must be as FAST as possible, and you lower back with Ecentric phase, rinse and repeat. hell you can do explosive dumbell curls ! it's all about that explosive strengh

[@robertoguardado8933]

Rasti Al yeah but how effective and translatable is dumbell curls, this stuff is more specific to actions you would perform in sport

[@tonytrades_ai]

Great! whats the Name of this Studio?

[@VinnyR35]

good vid doing these tonight ,thanks

[@PauloRoberto-co5rq]

Trabalho perfeito.... Show!!! Rio de Janeiro. Brasil 👋👋 👋👋👋

[@Misterhandles]

Hey do i need to drink protein shake to have a good vertical?

[@FranciscoValdesMMA]

this is excellent

[@stuartwalburn9065]

I like those exercises!

[@BarryLyon]

hi there, how long do you rest in-between each set?

[@harleysantos7220]

Are there any gyms that i can go to that have all these machines?

[@1Littlebugga1]

Great video. Have recommended it to fellow athletes. I have a question tho. Am I doing this right? I workout every second day on hypertrophy & strength mixed with once a week of 10-15 mins of interval training followed by 30 mins of power. When performance season is near I will increase the amount of power training and decrease on hypertrophy and strength. I treat power training much like circuit training.. Any advise is much appreciated, and I'l be sure to subscribe! Cheers, Andy.

[@Ebnszn]

Great video Fam, but am wondering these work out, shud i do them all together or i shud do it one by one?

[@MrCraigGreenwald]

Have a weekly routine we can look at?

[@kidanderson2]

Do you have the list for this work out like names of exercises

[@jordanratnayake4919]

adding to that i want to get my legs speed much higher, besides stairs and agility ladder what would you reconnmend

[@bryantj200]

Good stuff

[@ninamirabuenoopida176]

and will this workouts help him with his dunking? thanks!

[@carlosandresdiaz7688]

An we do regular power clean instead of kettlebells clean? And what about if you don't have a smith machine?

[@ezekiela7288]

do you have explosive training vid without weights, cause I don't have any. +Michael Waters

[@calfrogley7007]

Should I be a certain age when I do this? I don't want to damage my growth plates. i'm only fourteen

[@gibosnfender9103]

I'm very curious. Are we not going to work out this kind of workout three or four days a week?

[@JP4EVERBABY]

Is it better to switch up these workouts like do different sets or the workouts

[@jakealm17]

How many day out of the week should be explosive training. If i train 3 to 4 times a week? Thanks i would also love to learn more in depth about how to build my program where i should start me weight at?

[@whytellmewhy]

how fast is that athlete? like what's his 40yard dash time? or 60m if he's in track

[@syedmujtaba727]

michael do leg presses help with vertical? i really appreciate a reply thnx- subscriber

[@brianwarner3507]

Hey Michael, how do I apply this to high school girl's soccer players in a safe and appropriate manner? Is there a % of body weight that you recommend that girls start off with when they are performing these exercises and others like these?

[@brianwarner3507]

Thank you

[@jameskucera4259]

hey I really want to know what workouts can help type 2b fibers. Also how much training transitions to working slow twitch fibers? Example if I workout an hour for explosive training will this more so effect my slow twitch or can it still be helping the fast twitch fibers? Also how much rest in between reps and sets should I do. Sorry for a lot of questions but I really want to improve myself.

[@sojiroT]

When do you increase weight/ how do you know where to start if you've already been lifting

[@thegoon6536]

do you know any other good workouts to get a better 40 time,i sprint alot everyday (ten 10 yard sprints,ten 20 yard sprints,10 30 yard sprints,ten 40 yard sprints,and one long 100 yard sprint) but is there any other good workouts for speed and acceleration i could do.

[@thegoon6536]

good idea,thanks

[@johnrencher9554]

Question: I am professional D league Offensive Lineman, I sustained some shoulder injuries to my AC/labrum in both shoulders. They did not require surgery; however, what can I do to make my shoulders stronger for the next season to avoid these same injuries next year?

[@phase1elite]

John Rencher, M.B.A Type in the KZbin search W Y Should Exercises. Those along with your regular workouts should help.

[@CorexcellSportsTrainingRehab]

looks like an intense workout program.

[@thedevilsadvocate3710]

Yea..... I'm a little too old for these types of workouts.

[@Voiedelaguerison]

How many times rest between exercices please could you answer me

[@XfootballmonsterX]

Is this a good program? Box jump 1,1,3,3 Squats 3,3,3,3,3 Barbell lunges 5,5,5,5 Back extensions for hamstrings 8,8,8,8 I do all the exercises as explosively as i can. Is this and optimal leg workout for improwing my explosive speed? Would really appreciate a reply!

[@XfootballmonsterX]

+Michael Waters great! Thanks for replying :)

[@Adam-vo8cx]

how much does that med. ball weigh?

[@chasebarrington5329]

If I want to get buff I'm 11 years old how many days should I workout each week

[@vince11harris]

Have u had any success stories based of doing this workout and can this be used for football skill players

[@ninamirabuenoopida176]

hey a queastion for my boyfriend, do you have to do all these exerscises in onr workout day?

[@ninamirabuenoopida176]

+Michael Waters hey bro this me, so yeah im experienced whenit comes to training. i feel like i lack something. cause in terms of strength, my prs are 365 squat, 405 deadlift. i think i need more explosiveness to get more ups. i saw this video and i think this is what i need. so i do all of these exerscises in one workout day and lik how many days a week? cause im planing to do like 4 days of this. thanks for helping bro

[@ninamirabuenoopida176]

+Michael Waters thanks man!

[@carlosandresdiaz7688]

So yes on the power cleans? How many days a week should I do this if I'm already doing a leg routine 2x a week For my verticle ?

[@johncurtis3555]

ok

[@garyl2665]

My son will be 15 in one month. Is he ok to do all of these exercises? Thanks!

[@garyl2665]

***** Thanks!!

[@berner]

So would I be right in assuming that more of a power lifting style workout is the most optimal?

[@zenjastephens5031]

Is there a complete workout routine you have made?

[@phase1elite]

Dyl Pickle Yes. The 6 week ABT program that’s on KZbin

[@zenjastephens5031]

@@phase1elite sweet thank you so much

[@Deezy42O]

How heavy is the medicine ball

[@JP4EVERBABY]

Hi coach, how often should I switch up the reps and sets ? lately I've been switching up the sets and reps every 4 weeks

[@godsgift1319]

Nice workout and does this workout could make me explosive like russell westbrook if you work hard enough?

[@godsgift1319]

***** Thx because he's so athletic on the jump and the way he blows past people. I want that in my game in basketball

[@evadesc]

Can you train slow twitch and fast twitch on same day? Also can you post a MMA fast twitch development routine?

[@jabbar4304]

I'm an amateur boxer weighing in at 125 lbs I want to increase my weight to 145 lbs for next season. what do you recommend me to do without losing my speed? thank you.

[@freedom4all931]

Eat more ik im late

[@tempusfugit7560]

great video. it made me want to train hard

[@GetFedNutrition]

Great content!

[@vince11harris]

One more question how many days a week should I do this exact routine

[@MvalzCreative]

Any suggestions for someone dealing with patellar Tendonitis? I'm still growing so it's likely I won't get rid of it until I stop. I'm icing my knees 2-4 times a day so anything that won't flare them up would be welcomed.

[@MvalzCreative]

thanks for the advice, I'm 17 so i think i might have 2 years left for growing in me ahha. But in the gym rigt now, I'm focussing on machines to help isolate muscle groups without causing stress on my knees. The kettlebell excersise is all I will go as far as weights are concerned.

[@marklanston5827]

Does this type of training build a lot of mass as well as increase performance, because I am skinny. Nice video by the way.

[@212mocsandcustoms]

micheal Knight that's not true at all. Medium or even low weight at the right rep ranges can build just as much if not more muscle than heavy weight. It's all about the contraction and form.

[@212mocsandcustoms]

micheal Knight Somewhat, although a lot of times if your using really heavy weight you won't beable to get enough reps in to maximize muscle growth so it'll give you more strength than muscle gain.

[@SupaTraxHD]

Hypertrophy (muscle growth) isn't only about heavy weights , have a look at power lifters... they lift ridiculously heavy weights and they aren't all huge, Muscle growth is about time under tension of the weights/ resistance as well as a calorie surplus (new comers in the gym will experience muscle growth with even light weights)

[@rafaelcontreras6534]

does explosive training help with vertical?

[@obliviousidiot8746]

Rafael Contreras Of course. You recruit Type 2X (Explosive) muscle

[@Enesthetics22]

No shit

[@GabeCuello]

In terms of Periodization, what phase are you in? Will the explosive training build muscle mass? Or if thats the goal, would I need to increase the tempo time?

[@phase1elite]

We incorporate Explosive training throughout each phase of periodization. With athletes we may be focusing on max effort, dynamic effort, etc. but explosive training will always be factored in. Considering it utilizes fast twitch muscle fiber explosive training does have the potential to increase muscle mass.

[@GabeCuello]

@@phase1elite sweet! Totally appreciate this and your video. Im no football player but enjoy learning the reasoning behind the training. I want to have the athleticism of a football player but maintain functional strength.

[@shamailahmad5000]

how many days do you wait so you can rest the legs and then do these workouts again.

[@shamailahmad5000]

please let me know

[@Xmn32]

Lovvvvvelyyyy fam!

[@fshaikh1674]

hi michael important question.. i do these workouts weekly thrice. so after doing these workouts i was not able to walk. legs were sour for next 2-3 days, so basically not able to jump as well. so when will i be able to jump higher? and after doing these workouts, should i run next day or just shoot some baskets or relax.?

[@fshaikh1674]

Michael Waters thanks alot Michael.. will wait for result..

[@znbgarage6685]

Fayyaz Shaikh results

[@fabriziovitali2395]

coches can like or don't some exsercises maybe think that some of them is too metabolic...some of them really interesting... but....LEG EXTENSION??!! why??

[@FeziB]

What diet would you athletes be on Mr Waters?

[@FeziB]

Thank you for the reply. Yes you are right I should have been more elaborate with my question. What days do you have your athletes do there cardio/explosive training. Generally speaking what are the timing for the diet (not getting into macro details) breakfast, before and after training?

[@FeziB]

Mr Waters thank you very much for your time. Best of luck for the future!

[@joshuaobregon9793]

Whats the weight of the medicine ball?

[@phase1eliteau]

16lb I believe

[@Ccandyman9]

What weight is he using on the kettlebells?

[@Ccandyman9]

***** Thanks alot, this is a quality program much respect from the UK

[@Ccandyman9]

Ccandyman9 btw is that 20lbs for a single Kettlebell or 10lbs for each?

[@viratjina5613]

Bro is do boxing .. should I do this

[@satya_edits9244]

can i just go to phase 1 sport to workout and not to follow the class.

[@emaregos8758]

Whats up with a t shirt ?