whats the main type of explosive trainin that you do? do you do a lot or only little? and finaly how long for? thanks very much

Plyometrics are the best explosive training that I have ever done.

Plyometrics are the best explosive training that I have ever done.

i do plyometrics a lot and so far they are working but there are loads of different types of ways to do the same excersise or customise it to fit for your goal that you want to achieve using plyometrics

Finish rounds on the heavy bag with an all-out flurry for 30 seconds or so.....

i do this thing were i hold a dumbell in my hand and throw a hook with the hand my dumbell is in then catch my hand with the other and repeat for a few times is this good?

I do plyometrics. Something I have to stress with them is form. I lowered my reps on them and focused mroe on the speed and explosiveness. I do them 3x a week but might increase to 5x a week.

If you're not a natural born bred athlete I would not suggest using plyometric's. THose things can really cause injuries if you don't know how to land (believe it or not there is actually a way to land).

A good part of my workout is "explosive training". I do alot of pushups at a very fast pace, burpees (http://www.bodybuilding.com/fun/rossboxing2.htm), punches with light weights in my hands, medicine ball training at fast speeds and I finally got around to getting a resistance band and I use that for punching.