Explosive Throws

[METAL VIPER]

I'm running 5/3/1 and currently supplementing it with the simplest strength template. On Squat day, I've been doing SLDL's as well as 3x12 SSB GM's. I was thinking about making a heavy medicine ball and doing mock-keg tosses with that to work on explosion. Anyone done something along those lines as assistance? Maybe kettlebell swings?

[Beau Bryant]

Power Cleans? Something that can be progressively loaded in planned small increments. Any reason not to use them?

[METAL VIPER]

I use power cleans prior to deadlifting on deadlift day using the 5/3/1 rep scheme. This is more inline with a small assistance role, as I view power cleans as a major lift.

[simonsky]

I do rack cleans every leg day as sort of my plyo/warmup shit

if my gym has space, I'd do med ball throws prior because plyo pushups can't be loaded

[Kenny Croxdale]

I'm running 5/3/1 and currently supplementing it with the simplest strength template. On Squat day, I've been doing SLDL's as well as 3x12 SSB GM's. I was thinking about making a heavy medicine ball and doing mock-keg tosses with that to work on explosion. Anyone done something along those lines as assistance? Maybe kettlebell swings?

"Mock-Keg Toss"

Medicine ball "Mock-Keg Toss" is a great explosive movement for the posterior chain.

Kettlebell Swings

As you know this movement is similar to the "Mock-Keg Toss Medicine Ball Throws".

Research shows that the Kettlebell Swing creates a "hip-hinge squat pattern" that may have carry over to your squat. http://www.ncbi.nlm.nih.gov/pubmed/21997449

However, the hip drive from Kettlebell Swings would most like be an ever more effective auxiliary exercise for driving your hips forward to finish your deadlift.

Power Cleans

As BJ, Metal Vipor and Simon noted, Power Cleans (olympic pulls) are a very effective method of increasing explosive power.

Research has show some of the highest power outputs were registered with Olympic movements. Overall, I'd rate them above Kettlebell Swings.

Metal Vipor...

using them before deadlifts. This is when you need to perform them, as the first exercise.

This allows you to maximize your power output, thus your power development.

Performing Olympic movement further down in you exercise program is counter productive. A fresh set of muscle produces the greatest power output, not a tire set.

Simon...

uses them as a warm up.

Performing power (plyometric) movements first (providing you don't go crazy with them) innervates the Central Nervous System, CNS.

The CNS is the "Mother Board" of you body's computer. The better it works, the better your workout.

A fried "CNS Mother Board" is much like you computer being overloaded. It runs slower and less efficient, you body does the same.

Kenny Croxdale

[simonsky]

actually if the gym had boxes, i'd do some box jumps too...

right now I'm doing kneeling jumps as well before going to the main lift

they're very loadable and they make you look like the an athlete especially on a globo gym

[METAL VIPER]

Metal Vipor...

using them before deadlifts. This is when you need to perform them, as the first exercise.

This allows you to maximize your power output, thus your power development.

Performing Olympic movement further down in you exercise program is counter productive. A fresh set of muscle produces the greatest power output, not a tire set.

I do power cleans as the first movement on deadlift day. It serves as a fantastic warmup and primer for deads