Tuesday, 9 April 2013

Increased Jumping Power Phase 2

After 5 weeks of the French Contrast for jumping power I have noticed significant gains in my leg strength and in my jumping power.

But sadly, all the strength in the world is no good if it's not transferrable to your sport of choice. In my case I am training for Parkour and powerful jumps.
As the saying goes; "Power is nothing without control" and strength is nothing if it's not accessible in your chosen activity.
Therefore the next phase of my leg training will look at transferring the strength into more familiar movements to Parkour.

As previously mentioned, I'm continuing with the French Contrast for another month but the exercises and weights are changing.
So the next 4 weeks looks like this:

3 reps - 80kg Barbell Squat FAST eccentric push (just under 70% 1RM)
5 reps - Standing broad jump
3 reps - 50kg Barbell half squat jump (just under 40% 1RM)
5 reps - Band assisted jumping lunge

The above exercises are performed as a circuit with no rest between exercises, followed by a 2-3 minute rest. The circuit is repeated 3 times.

In addition to the French Contrast circuit I will be performing the following exercises:
Kettlebell band-resisted swing - 3 sets of 6 reps
Lunge position to broad jump with 8kg in each hand - 3 sets of 6 reps (power from front foot)

To finish up I am performing the following unrelated exercises:
3 sets of 6 40kg barbell bicep curl
3 sets of 10 press ups
3 sets of 4 muscle up on rings

The above workout will be alongside my new Pulling Power workout for the next 4 weeks.
I'll keep you posted on how it's coming along.
Can't get enough of those squats!

Once again a massive thanks to mi-gym.com for use of facilities and for letting us film and photograph there. Huge thanks also to William Wayland for all his crazy ideas!

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