>>142929
Rower for 7 years here, started at 11. My coaches trained olympians, and we're British so Gold and Silver medallists. The absolute best exercise we ever did for explosive leg power were star jumps.
Not just any star jumps. No boyo.
>start in deep squat position on toes.
>hold for 10 seconds.
>perform one explosive star jump (from squat to air to squat again = 1). Get head up high looking forwards.
>hold squat for 10 seconds again.
>perform 2 full ROM star jumps (all the way back down to squat, all the way up again explosively).
>hold squat for 10 seconds.
>2 again
>hold
>3 star jumps
>hold, continue up to 5.
It doesn't go 1, 2, 3, 4, 5. It goes 1, 2, 2, 3, 3, 3, 4, 4, 4, 4, 5, 5, 5, 5, 5. In other words 1x1, 2x2, 3x3, 4x4, 5x5. Each with a 10 second squat hold in between sets. No breaks. No standing up straight or stretching legs. Advanced level; go back down the progression.
Good luck getting above 4x4, and good luck walking the next day. This will train your nervous system and leg muscles to be extremely powerful, and resistant to lactic acid (you'll find out why). If anyone tries this please report, I'd like to read how it went.