Lacking explosivness in my sport and sprinting

Hello

I ve been on this lifestyle for 1 year now. I still struggle with getting back to the form i was before. Im talking in terms of acceleration, speed and explosivness in my legs when im running and doing my sport wich is soccer.

Im also doing heavy weight lifting like deadlifts and squats and that has helped me but still im no where near where i was before. Im not lacking calories or karbs because i eat like 4000 calories a day. What can it be? to litle greens/protein ? or what other stuff is there that determens these factors?

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Permalink Reply by Diospyros on March 1, 2012 at 11:28pm

Unless somebody experienced the same thing, I don't think anybody would really know. Only thing difference I can think of compared to meat-based diet (besides protein) is intake of creatine. It is a known energy source in the body for explosiveness. Try a creatine supplement and see if that is it? The body does create its own creatine, the question is it adapting better to create more over time.

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Permalink Reply by Superhuman on March 1, 2012 at 11:39pm

Hmm i dont like the thinking off that since it binds so much water and gives you water retention.

It can also damage the kidneys

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Permalink Reply by Diospyros on March 1, 2012 at 11:41pm

Well so do carbs bind water. Bodybuilders take way too much, that's the problem.

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Permalink Reply by Superhuman on March 1, 2012 at 11:48pm

That is true. Well how much is enough creatine then?

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Permalink Reply by Diospyros on March 1, 2012 at 11:52pm

That I don't know

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Permalink Reply by JackFruitFighter on March 2, 2012 at 7:29pm

20g/day for a week to load/saturate the muscles. Then 5g/day maintenance dosage is the standard protocol.

That being said the long-term safety of creatine supplementation is unknown.

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Permalink Reply by Sean big Sexy Rich Ⓥ on March 2, 2012 at 12:04am

Sometimes a change in your training is neeeded, mabye a whole new routine is in order. I find that leg power isometric s work really well ,ladder work for example ,explosive training is way diff from strenghth training!! think of a clean and jerk for examlpe where speed is needed in the training as well as power.

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Permalink Reply by Sean big Sexy Rich Ⓥ on March 2, 2012 at 12:05am

Deads and squats will buld power not speed

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Permalink Reply by Superhuman on March 2, 2012 at 12:20am

Well all the top world sprinters and fast sport trainers are using that as their golden ticket , so i guess you are wrong there? You just work with max 5 reps and lots of rest between sets.

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Permalink Reply by Sean big Sexy Rich Ⓥ on March 2, 2012 at 12:34am

Its only one tool in the shed !! Im not the one that has a performance prob am I?? but i do train athletes and I know that if you only rely on those exercises only your missing out!! in a dead or a squat you dont train your feet to come off the ground with speed or power ..... mmm but I guess im wrong!!! ill tell the some guys that are on the T.O F.C Squad that use our facilltiy that there training is wrong..lol

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Permalink Reply by Superhuman on March 2, 2012 at 1:45am

OFC you have to do both but ALL the best trainers use squats and deads for strenght training because more strenght to weight ratio means better explosivness and speed.

I train soccer everyday so i get the sprint training that way

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Permalink Reply by Sean big Sexy Rich Ⓥ on March 2, 2012 at 1:59am

Maybe some more detail when asking for help as your the one struggling. You did not mention anything else in your post... there is no question that there used.