fast twitch/explosiveness

curious to know if anyone in their 30's(mid to late) has any workouts to help regain some explosiveness, quickness, etc. i dont have it anymore, now yrs later getting back in shape but want to regain a lil of the fast twitch shit, lol anyone know what i mean?

what do you think you need to do?

you should get into doing some plyometric drills

I was thinking power cleans, high pulls, hang clean. Plyos I thought about too.

was wondering if anyone has any solid programs towards this..

basically as I am getting back in shape I wanna see if I can regain anything for playing pick up hoops

sprints/fartleks

Will increase speed and quickness, no doubt. Plyo's not bad either.

Bake a pie.

nice pic lilly

jumprope w. leg weights. boxing sparring with heavy gloves.

Drop 50 lbs you fat bastard that will increase your explosiveness! Just kidding all power moves cleans,deads bench(rest pause) etc off spints and gassers. find what works for you. You train for your goal. The strongest muscle isnt always the most aesthetic if it was power and olympic lifters wouldnt look like fat blobs. Strength is relative and you can NEVER out train your genetics and diet. Range of motion+power moves+cardio. PROPER rest and hydration are KEY!!! GL