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Anonymous
I want to get faster and stronger over this next year for track & field season. I have no dumbbells at home and currently no access to a gym for the time being.

Would doing plyos, such as squat jumps, one legged hops, etc., and push-ups every other day be a decent workout?

Oh, and are dumbbell squats any good? Do those still give the same benefits as barbell squats give?

Thanks
>> Anonymous
yes
and yes

just do a lot of each
>> Anonymous
no, not unless you have a solid strength base and the knowledge to properly apply the plyo training in thought through cycles, judging from your post you do not.
>> Anonymous
As a nationally competing sprinter and college football running back, this will be relevant to your interests.

The best thing you can possibly do for explosive speed and strength are Olympic lifts. I prefer powercleans and standard cleans due to an old shoulder injury that makes snatching WTF painful, but any Olympic lift will help. Do sets of 2-3, take ample rest, and try to add weight to each set until you reach your max. Twice/thrice a week should be fine.

But, then again, you are a faggot with no weights. In this case, I suggest getting some.

Plyometrics are also very helpful, secondary only to Olympic lifts. Depth jumps (4-7 feet in height) - jump off, try to resist the downwards force as much as you can, and jump immediately after contacting the ground (it helps to think about the jump while still in the air). 40 contacts a session if you're doing it 3 times a week, 60 if 2. Also do box jumps, vertical leaps, and standing long jumps, and try to push yourself one more inch each time.

Lose fat (Tabata interval sprints are good), do Olympic lifts and SQWATZ, plyometrics... you should be good.
>> Anonymous
>>155150
Alright, thanks a lot.

If I were to get dumbbells, would those be sufficient enough to do Olympic lifts? I've done O lifts before, just not with dumbbells.
>> Anonymous
Are plyos all they're made out to be? Anyone want to share their experiences/gains from doing plyometrics?
>> Anonymous
>>155248

Do you see them using DB's in the Olympics?


The DB versions are good, but different....