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03-05-2012, 01:54 PM
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- for raw strength, do squats and deadlifts.
- for explosive strength, do power cleans, box jumps.
- for developing "quick feet", do explosive sprints, like running a 10-40 yard dashes with limited rest between.

ladders and crossovers are essentially skill work. it's fine, it will help, but not as much as your basic strength/speed work. from training economy standpoint, make sure you hit the top three bullet points, and then do the extra skill work.

if you want to read a more complete program, read the Strength&Speed template from the following guide.

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