Training the explosive muscles

[pasj]

Hey guys

After I decided to do more about my training I once again started to do some basic training while I play soccer twice a week.

I want to dedicate this summer to get myself in the best shape ever, both physically, but also in speed, I'm getting slower and slower

I usually work out twice or maybe three times a week. Monday, Wednedsday and maybe an additional time in the weekend.

Until now I have only trained my upper body because I work on my legs when I play soccer, but now I want to train my explosive muscles in the calf and thigh.

I'm not very "ambitious" but I'm expecting to work on my legs approximately 45-60mins every pas.

I only have two exercises, I need help "assembling" a program.

The squat jumps (3x12)
Placing a weight on my calves and making an explosive movement. (3x12)

Else I'm on rock bottom. Anyone who can help me?

I have also heard that it is best to finish the exercises and not mix them up. What should i do?

Hope you will help me being the fastest striker in the world

Mark, Denmark

 

[Proteinboy]

if you want to be really explosive, squat jumps are good. other really explosive movements which you can incorporate into a routine are power cleans(replaces bent over rows) and a push press(replaces military press)

 

[pasj]

if you want to be really explosive, squat jumps are good. other really explosive movements which you can incorporate into a routine are power cleans(replaces bent over rows) and a push press(replaces military press)

Yeah, that sounds like something i could use. How many should I take and how many kilos/pounds?