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-high intensity interval training
-body weight exercises that incorporate multiple muscle groups
-strengthen your hip flexors
High intensity interval training has worked best to build my "explosiveness"
Try doing the elliptical for cardio 45-60 minutes, try not to use your hands to balance.
I'm 5'9 205-208lbs (used to weight 330)
With my body type i need to do cardio everyday.
Went from not being able to do the elliptical for more than 5 minutes to being able to keep a sustained heart rate of 160-175 for 65 minutes.
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