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How to build explosive leg power


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I'm trying to build explosive leg power for my kicks. What I've been doing for the past couple of weeks is a combination of weight training and I suppose what you could call plyometrics.

 

I'll start my leg work out with a pyramid scheme of squats and calf raises (Set 1: heavy weight x 10 reps, Set 2: Set 1 weight + 10lbs x 8 reps, Set 3: Set 2 weight + 10 lbs) followed by approximately 3 minutes of jumping rope as fast as I can and at least 100 hindu squats as fast as I can.

 

I've noticed some improvements in my jumping and kicking power just from a couple of weeks of this regimen. I was wondering if I could get the same or better results in less time if I combined the two methods. Namely, I was thinking about just doing around 100 hindu squats as fast as I could with something like 50 lbs of resistance. From there I would try to add repititions as opposed to weight and work up to, say, 150 hindu squats while holding two 25lb dumbells. Eventually, I'd add some resistance, maybe work with 60 lbs, but still keep the repititions high in quantity and fast as I can safely manage.

 

Will emphasizing speed and high reps with low resistance yield explosive leg power? I was thinking this kind of training would be kind of like Herschel Walker's doing wind sprints while dragging a truck tire, and he was pretty hard to catch.

 

Comments and input, please.

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Explosive leg power? Easy, squat :) Just like you said. Imagine weighing 150lbs, and being able to squat 200..you have 50lbs left in your reserve... now imagine weighing 150 and being able to squat 550... there is much more biomechanics to it lol, but just an example. Squat, use CAT training, spring, hit all the muscle fibers and focus more on fast twitch. Don't neglect anything

~BladeLee~

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mybe you'd like to check out this guy https://www.mattfurey.com he lists explosive exercises using your own body. I have bought the very latest and 'advanced' plyometrics books out there and quite frankly it confused me, the thing with building explosivness in the lower legs for fighting is so difficult is that there are so many movements the legs are needed to perform so you need to a variety of plyometrics drills, but sprints and squats and skipping are enough.
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Actually, I have Matt Furey's Combat Conditioning. I got over the summer and started incorporating it into my routine. I was doing over 500 hindu squats almost a month ago. The only problem is that I focused more on getting to 500 rather than cultivating speed, so my jumping power sort of subsided. I only did 150 hindu squats last night, but I did them as fast as I could, so that' s why I tired out alot sooner.

 

Anyways, I use to be a weight lifting machine. Four years ago, I weighed 190lbs and squated 400lbs. Understandably, I could jump pretty high, but I couldn't spin to save my life. My older brother played football in high school. He only weighed around 150lbs, but he didn't do squats b/c of his back, yet he could sprint like there was no tommorow. Of course, it's not like we were ever able to compare ourselves at our teenage peak physical performance, so it's not like I know what works best.

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