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POWER SQUAT CONTRAST TRAINING FOR BIGGER HOPS

Get More Out Of Your Training With Less Of The Unwanted Side Effects Of Classic High Volume Training Using Neurological Activation, Priming And Stacking.

We all want to get the most out of our training programs with the least amount of time and effort, and I think most of us understand there needs to be a certain amount of volume that must be acquired to get the training stimulus your looking for.

Unfortunately when using high volume training methods there are some unwanted side effect that can occur that can hinder power and strength acquisition. This can be in the form of leaving little left in the tank for supplementary training, muscle/structural soreness requiring more time off to recover from and neurological fatigue that will reduce power and speed output and increase risk of injury.

Stacking training principles can increase movement pattern practice and volume, stimulate the nervous system and expose weaknesses in areas of your training that need to be addressed.

This squat program is an example of using such programming by stimulating the proprioceptors and small stabilizing muscles around your joints, prime your trunk muscles to resist rotation and excessive extension, load the nervous system to increase force output, and finally use resisted and assisted acceleration methods to under speed and over speed your nervous system response to training.

A1: Swiss ball/ BOSU ball squats (round side) 4 sets 5-8 reps
A2: Rotary stability squats 4 sets 5 reps
A3: Barbell back squats 75-80% 1 RM 4 sets 4 reps
A4: Squat tuck jumps 4 sets 4 reps
A5: Dumbbell squat jumps 4 sets 4 reps
A6: Overspeed band jumps 4 sets 4 reps

If you add up the total squat reps in the above program you will have hit at least 104 squats.

Now if you were to follow a rep scheme with moderate to heavy loads for the the same volume of work the structural and nervous system fatigue accumulated can dampen your training volume and intensity for the remainder of the week.

I don’t know about you but I hate being sore after training because that means I cant train as frequently as I like and jump around when I want.

This style of programming really works for my athletes when training to increase power, speed and strength at the same time, and really appeals to me personally as I am someone who can get DOMS easily with a lot of heavy volume work and my back doesn’t appreciate it either.

The Secondary block (B block) of the training unloads the spine and works the accessory and intermediate joints around the trunk.

This is performed as a non stop continues circuit with no breaks between sets or exercises.

B1: Nordic leg curl roll outs x5 reps/shrimp curls x5 reps, 3 sets
B2: Leopard crawl forward x10 reps/backward x10 reps, 3 sets
B3: Slider reverse lunge + serratus Band punch 5 reps ea leg, 3 sets
B4: Monkey bar traversing to failure or climbing and hanging from a high bar – 3 sets to failure in your grip.

You can apply this type of contrast training to any primary heavy lift into upper or lower body training, deadlift, bench press, pull ups etc. Just think around the primary exercise of how you set up your movements for the results your looking for in your training that day.

Continue to move with purpose!




Enjoy,

Tommy

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