Re: Looking for help with agility and power. Anybody have ideas?
Focus on plyometrics. That [censored] is amazing for accomplishing exactly what it seems you are out to accomplish.
Wikipedia says:
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Plyometrics is a type of exercise that utilizes a rapid eccentric movement, followed by a short amortization phase, and then followed by an explosive concentric movement, which enables the synergistic muscles to engage in the myotatic-stretch reflex during the stretch-shortening cycle. Plyometric exercises use explosive movements to develop muscular power, the ability to generate a large amount of force quickly. Plyometric training acts on both the musculotendinous and neurological levels to increase an athlete's power output without necessarily increasing their maximum strength output. Plyometrics are used to increase the speed or force of muscular contractions, often with goals of increasing the height of a jump or speed of a punch or throw.
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I took a plyo course once (8 weeks of absolute HELL) and it really supercharged my athletics.
Compound lifts (squat, deadlift) are great too, but those are things you should already be doing.
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