50-Rep “Rhythm” Squats – It’s a little-known activity we generally use roughly 21 days just before one of our athlete’s is going to be getting tested in the vertical.

You actually would always begin your training using this exercise and you’ll only carry out one all-out work set after a good warm-up. Try and go as heavy as you possibly can on your one set. A good target is 90 – 100% of what your maximum full squat is. Basically, you will execute 50 quarter-squats as rapidly as possible. Due the initial ten reps exploding on to your toes, after that on repetitions 11-20 always keep your heels down on the way upward, after that, explode on to your toes once again whilst carrying out repetitions 21-30, keep your heels all the way down for repetitions 31-40 after which you can finish the last 10 repetitions by bursting onto your toes again. Consider using a partner count out loud to help you to carry out all fifty repetitions as quickly as possible without breaking momentum. This is a terrific exercise for athletes having weak elastic component.
Reverse Hyperextensions – The reverse hyperextension device was made well known in our nation through powerlifting guru Louie Simmons from Westside Barbell in Columbus, Ohio. He has got a patent on the original reverse hyper model. You will find there’s one at the majority of facilities and it is probably the most regularly utilized devices found in most gyms. Why is this, you may ask? Simply because the product gets results! We don’t know of any kind of similar equipment that will work natural hip extension in this sort of a synchronized manner – reaching the hamstrings, glutes, and spinal erectors all over the course of one repetition. Additionally, it works like traction to your lower back during dropping of the free weight. The end result is that if your goal is to run quick and leap higher, then you actually really should have one of these in your exercise room and be working with it.
Snatch Grip Deadlifts – The following activity is basically an ordinary deadlift, however you make use of a “snatch” grip. By using this broader hold, you will need to get deeper “in the hole” when dropping the free weight to the floor, thus further recruiting the posterior chain (hamstrings, butt and also low back). Snatch hold deads are ungodly in their ability to strengthen the posterior chain and is definitely an incredible foundation work out to be utilized if working out for the vertical. This specific activity can put slabs of lean muscle on your glutes, hamstrings, spinal erectors, arms and also upper back. One problem with this particular work out is it makes sitting on the lavatory really tough the day after executing it.

Add 10 Inches To Your Vertical