Ever wanted to jump higher? Maybe you want to dunk the basketball or maybe you want to be able to jump for the football over a defensive back or wide receiver. With these 2 easy combo moves you can easily incorporate them into your weekly lower body routine and gain from them exponentially. However this type of workout is only recommended for persons who have a solid strength base, and corrdination. This is an advanced workout and should not be attempted by Novices.
The Concept
The Concept
Complex training is the completion of a lift and immediately after, engage in plyometrics work. Rest for 4mins between sets.
Thy Workout:
Warm-up: jog 5mins
Squat: 4 sets of 4 reps @85% 1RM
Jump Squats: 4 sets of 10 reps
Rest 4mins between sets
Power Clean: 4 sets of 4 reps @85% 1RM
Jump Lunge: 4 sets of 10 reps (5 per leg)
Tips
It is recommended that you do this workout for 3 weeks. Incorporate it into your workout sessions. A rule of thumb always rest at least a day between workouts and never train the same muscle groups on consecutive days.
When doing the Jump Squats and Jump Lunges, be QUICK, POWERFUL, EXPLOSIVE. Limit your time on the ground. As soon as your toes hit the ground, explode back up. You want to spend more time in the air, less time on the ground.
Final thoughts
IF you want to jump higher you need to train your fast twitch muscle fibers as well as gain strength. By reppin' out at 85% of your 1RM (one rep Max) one will get stronger, be more explosive and ultimately jump higher.
Holla at me
Chris Burris
