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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)


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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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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Location: Wilrijk  Antwerp
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Why don't you try playing beachvolleyball occasionally to improve your jumping?

PS. keep posting, you're an inspiration

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