50-Rep “Rhythm” Squats – It’s a little-known exercise we generally use roughly 3 weeks before one of our athlete’s would be getting tested in the vertical.

You would always begin your workout with this exercise and you will only execute one all-out work set after having a nice warm-up. Attempt to go as heavy as is possible for the one set. A solid target is 90 – 100% of what ones max full squat is normally. Basically, you are going to carry out 50 quarter-squats as quick as possible. Due the first 10 repetitions exploding on to your toes, and then on reps 11-20 continue to keep your heels down on the way up, then, explode onto your toes again while performing reps 21-30, keep your heels straight down for reps 31-40 and then finish the final ten repetitions by bursting onto your toes again. Consider using a partner count aloud to help you to perform all fifty repetitions as fast as possible without breaking momentum. This can be a great exercise for players with a poor elastic component.
Dumbell Swings – It may be said that this is exactly among the list of “old school” work outs – one in particular you actually don’t find used very often any more. To start out this exercise, first take one dumbbell with each hand (don’t utilize one that may be too large). Put the feet as if you were actually completing a squat, while permitting the dumbbell to hang in front of you. While facing ahead, squat lower and allow the dumbbell to drop in between your legs. Always keep the back curved when you start down and remember to keep looking directly forward. Once you have reached the full squat point, instantly explode up. On top of that, as you are keeping your arms in a straight line, stretch with the shoulders and lift the dumbbell above your head. This particular exercise “kills two birds with one stone” simply because it actually works both hip extension as well as your front deltoid muscles by using a synchronized, intense manner. And exactly why might you want to execute this? Because this is Precisely what happens whenever you execute a vertical leap. As a change, you could execute this specific work out by using a box under each foot. This will help you achieve an longer range of motion.
Snatch Grip Deadlifts – This specific activity is in essence an ordinary deadlift, but you utilize a “snatch” grip. By taking this broader grip, you must get deeper “in the hole” when lowering the weight to the floor, thus further employing the posterior chain (hamstrings, butt and low back). Snatch grip deads are ungodly in their capability to develop the posterior chain and is a great cornerstone work out to use if working out for the vertical. This particular workout will put slabs of muscles on your glutes, hamstrings, spinal erectors, forearms and also upper back. A possible problem with this particular workout is it makes sitting on your toilet pretty tough the morning after performing it.

Find out how here…


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