Tip Jacked With a Purpose Search Skip to content Menu Menu follow us Store Articles Community Loyal-T Club Loyal-T Points Rewards Subscribe to Save Search Search The World s Trusted Source & Community for Elite Fitness Training Tip Jacked With a Purpose Here' s how to get more explosive and agile while still looking like a badass by Michael Shaughnessy December 25, 2020January 28, 2022 Tags Training The deadlift, squat, and bench press will make you strong, but if those are the ONLY lifts you do, you'll have a hard time running, jumping, fighting, or doing anything else cool and athletic. As humans, we're meant to sprint, throw, climb, and crawl to hunt for food and go to war for our tribes. Our training should increase "locomotive" explosiveness and power while stimulating hypertrophy. In short, it should make us jacked with a purpose. Here are some exercises and a finishing protocol to help you do just that: Grab a landmine, hold it like a goblet, and load your hips back behind the bar. Keep the weight on the outer toe with heels lifted. Explode into a jump with as much force as possible. Every football gym has jammer rigs. They're paramount for building explosive power. To set one up at your gym, grab a suspension trainer and loop it around the top of a power rack. Put a bar through it, making sure the bar is between your sternum and bellybutton. Load up into a "pounce squat" position, keeping the weight on the outside toes with the heels up and out. Explode forward and land in a lunge. Slowly walk the weight back with control to the start position. This move will roast you in all the best ways. This strength and conditioning classic is great for developing explosive locomotion, mass gains, and testicular fortitude. Start with your hips back, weight on the outer toes, and heels angled out. Your forearms, biceps, and shoulders should be wedged into the tire. Explode forward, not up. Flip your hands around and push it over at the top. Start with a chest-level push throw. It can either be done from a two-point position or a running start. If you have the shoulder mobility and strength, try an overhead throw. Do this series as a finisher: Banded Shoot Drill Tie two big bands together and attach them to a sturdy vertical bar like a power rack. Slip the band over your waist and drop-knee shoot or lunge from side to side either for reps or for time. This will fry your quads and your lungs. Banded Sprint Drill Banded Bear Crawl Drill Banded Broad Jump Drill Get The T Nation Newsletters Don' t Miss Out Expert Insights To Get Stronger, Gain Muscle Faster, And Take Your Lifting To The Next Level related posts Training Tip Another Good Reason to Use a Spotter Does having a spotter lead to better bench press performance, even if he doesn't touch the bar? Check out this fascinating new study. Powerlifting & Strength, Tips, Training Shawn Wayland January 19 Training Tip Painful Training The Good Bad and the Ugly Does it really take a lot of pain to get a lot of gain? Here's the truth. Bodybuilding, Tips, Training Christian Thibaudeau January 14 Training Tip Build Delts With Your Own Bodyweight Add this underrated pressing move to your next upper-body workout. Training Tim O'Connor July 9 Training Tip Do Load-Contrast Training for Growth Here's a new way to trigger hypertrophy that you've probably never tried before. Tips, Training Christian Thibaudeau June 28