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Old 05-04-2006, 09:56 AM   #1
bill fox
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Jumping/lower body exposiveness, however you want to say it, is my clear weakness. So in the spirit of work your weakness:

100 plyo jumps 18" box
75 tuck jumps
50 broad jumps (4')
25 lunge jumps (switching feet each jump mid-air)

13:32

Next time maybe 125 squats to start and go for sub 15:00. Just doing it pretty much straight through felt pretty good.
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Old 05-04-2006, 02:10 PM   #2
Brian Gibson
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That looks pretty good, Bill. I might have to try that out.
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Old 05-09-2006, 06:51 AM   #3
Tom Brose
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Bill, that sounds like a great workout. For me, that would be a lot more "cardio' than explosive though. To work on maximal explosiveness, you could try a "density" style jump workout, a little less volume, but focusing on full power each jump. I use this approach to work in a few explosive movements in a single wrokout. They dont loose their "max output" (much), and the cumulative effect is pretty good.

Either way, great job.
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Old 05-09-2006, 07:56 AM   #4
bill fox
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Tom

You're totally right. It's a metcon/explsiveness workout. I'm just trying to add jumping in where I can. Yesterday I did 25 sets of 5 kipping pullups and 5 jumps to a 20" box.

But over the weekend I did more what your talking about. I took my 20lb D-ball and did about 20 sets of 3 "wall ball" throws but to a 15' target so each was an all out jump and deep squat.

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Old 05-10-2006, 05:11 AM   #5
Igor Torfs
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Bill

Why don't you try playing beachvolleyball occasionally to improve your jumping?

PS. keep posting, you're an inspiration

Igor
(Belgian volleyplayer, doing crossfit and kettlebells, whilst staying fresh enough to be a professional IT consultant)
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