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

You would generally start your training with this particular exercise and you will then only execute one all-out work set after having a nice warm-up. Make an effort to go as heavy as you possibly can for your one set. An effective target is 90 – 100% of what your current max full squat is. Essentially, you’ll carry out 50 quarter-squats as quickly as possible. Due the initial ten repetitions exploding on to your toes, and then on reps 11-20 keep your heels down on the way up, after that, explode onto your toes again while performing reps 21-30, keep your heels down for repetitions 31-40 after which you can finish off the final 10 reps by bursting onto your toes again. It helps to have somebody count aloud to help you execute all 50 reps as fast as possible without breaking momentum. This can be a fantastic activity for athletes having poor elastic component.
Dumbell Swings – It might be asserted that this is on the list of “old school” workouts – one in particular you don’t see utilized very often any more. To start this exercise, first grip a single dumbbell with each hand (don’t use one that could be too heavy). Arrange your feet as if you were actually completing a squat, while permitting the dumbbell to hang in front of you. While facing forwards, squat straight down and allow the weight to drop in between your thighs and legs. Remember to keep the back arched as you move down and continue looking straight forwards. Once you’ve come to the full squat position, instantly explode upward. Additionally, while keeping your arms in a straight line, flex with the shoulder area and lift the weight higher than your head. This particular workout “kills two birds with 1 stone” simply because it works both hip extension as well as your front deltoid muscle groups using a synchronized, explosive fashion. And exactly why might we want to do that? Because this is Precisely what occurs when you execute a vertical leap. As a alternative, you could do this particular routine using a box beneath each foot. This would give you an lengthened range of movement.
Snatch Grip Deadlifts – This activity is in essence an ordinary deadlift, however you use a “snatch” grip. By taking this wider grip, you ought to get deeper “in the hole” when dropping the weight to the ground, consequently further employing the posterior chain (hamstrings, butt along with low back). Snatch grasp deads tend to be ungodly in their capacity to develop the posterior chain and can be a fantastic foundation exercise for use whenever exercising for the vertical. This particular workout can put slabs of muscles on your butt, hamstrings, spinal erectors, forearms and also upper back. The only problem with this exercise is it’ll make sitting down on the toilet quite challenging the day right after doing it.

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