Do you want to dunk like kobe? do you want to hasve speed like a NFL running back or wide receiver? Do you want to be as light as a gymnist? For a lot of people the answer is yes. Most teenagers start working out for a sport. And usually it is to get faster, to jump higher, to be more agile. Your legs is were the most power is generated in a jump. Your shoulders second and your back last.
To be light and agile you need to develop super POWER. You need to become a super human and develop your body to the max.
Strength + Contraction Speed = POWER
There are two components of POWER, strength, and the speed of the contraction. You must develop both factors of power to achieve super Human like power.
MAKE SURE YOU ARE STRECHED AND WARMED UP
Part 1. - Developing strength
If you are reading this you are probably familiar with the exercises you would preform to develop strength.
For legs it is the squat. Do them controlled to contract the muscle to its potential. Finish of the squats with leg extensions.
I do my calves and hamstrings on seperate days so i can really focus on them.
Warm up with 15.
8-6-4 : increase weight each set, do not go to complete failure, choose a weight that you can do in a controlled fashion untill the number of reps is completed. In other words use a weight that you go to near failure, like one more rep before failure.
For upper body:
Bench press, do this before your dumbel work..
Shoulder DB press, front raises, back extensions.
Most of the upper body exercises are probably incorperated into your normal split. Keep the same reps that you use for everything except the bench.
Bench press reps : 15 for warm up
8-6-4 do these just like the legs.
Thats pretty simple, just focuse on the reps and do them in a controlled manner.
* The more strength you have the higher your POTENTIAL POWER. Just because you can squat 250 for 8 reps doesnt mean your gonna run a 40 under 5. You need to train your muscles so they contract fast
Part 2: Developing contraction speed.
This is the main focus in this article. Training for contraction speed is known as plyometrics, or "measurable increases".
Plyometrics are done by using the ground as resistence. Jumping, sprinting, hoping, pushups are all plyo metric exercises.
When you first start out you will do just the standard exercises with no resistence, after your body gets used to the plyos you can add resistence, or dynamic plyos. This is when weight is added to the athlete participating in the exercises. Weight can be added using a weight belt or vest, backpack with small plates wrapped in a towel, or any other way that you can add weight to your self. The weight you will start out with will be 5 -10 pounds, after a while the 10 pounds will feal like the 5 pounds and you will have to increase the weight 5 pounds.
MAKE SURE YOU ARE STRECHED AND WARMED UP
Standing explosive jump - stand stationary and explosively bend down to a 90 degree angle explode up as fast as you can. Make sure you pump your arms back befor you explode up with them.
Do 4 sets of 10, (if you do dynamics do the first half with resistence then do the last half without, apply this principle to all the plyos)
One step point jump. - find a wall out side that has lots area around it. Get a piece of chalk and make it aligned with your pointer finger. Stand next to the wall and mark wear your arm ends when it is fully extended. Now take a couple steps back and then with the chalk in your hand take on step forward and explode up, mark were your hand touches on the wall. Now everytime after this time strive to touch higher then your mark. when you have beaten the mark by 2 inches or more make a new one.
Do 4 sets of 10
One legged hops-, do four sets, 2 for each leg, make the you bring your knee to raise your thigh to a 90 degree angle when your are in the air to train the hip flexors. Also make sure you stay on your tose and treat the calfs like a spring.
Bounding and Sprinting.
Do 5 50 yard sprints at full speed 3-4 times a week, this is also your cardio, you can do a light jog before to warm up, or you could combine the sprinting and jogging.
Do 40 Horizontal bounds a week. That is Jump horizontoly accross a field, make sure you stay on the balls of your feet and use your upper body also.
Upper body training:
Clap pushups do 4 sets to failure. Do these as explosive as possible and try to hold the clap.
Do 2 sets of pushups to failure.
Do the plyos once a weak, 3 days before the weight lifting. Do the Upper body with the sprinting. Make sure your get rest, the day after the plyos you wont be able to jump that well, it is best to rest, this way your body can regenerate. After 2 weeks of doing this i have gained 4 inches in my verticle, so IT WORKS!!
If you incorporate all the above into your training split you will be a crazy saiyan mof0!
Thread: Strength + Contraction Speed =