• Workout Finishers - Explosive Plyometrics

      By Chad Howse, ACE-CPT Men's Fitness

      Explosive power and speed is an athlete's best friend when it's game time. Increased force coupled with quickness and speed is one deadly and intimidating athletic combination. In addition to improving your performance for sports, plyometrics will also help with major lifts like the squat and deadlift. So, if you're not where you want to be, it's time to incorporate plyometric training into your routine.

      Warning: Plyometrics can be very tough on the knees and joints, so listen to your body, stretch after your workout and donít overdo it.
      Plyometric Box Jump Finisher

      **. Box Jumps

      1 - 6 reps
      Rest 60 Seconds

      A2. Box Jumps

      2 - 20 reps
      Rest 120 Seconds
      Repeat this set 4 times

      Add this finisher to the end of a workout 1-3 times a week.

      Box Jumps 1:
      Start from a stand still position on the ground. Squat down, then explode up to a box (or bench).
      a) Land soft on the top of the box.
      b) Let yourself down easily as to avoid stress on the knee and lower back.
      c) Push yourself. Increase the height of the bench you use every couple of weeks.

      Box Jumps 2:
      Starting on top of a bench that is 16-32 inches high. Drop down to the ground, then explode back up onto the bench, spending as little time on the ground as possible.
      a) Don't let your heels touch the ground.
      b) Make sure you regain your balance on the top of the bench before you descend to the ground.

      Source: http://www.mensfitness.com/training/...ve-plyometrics
      Comments 1 Comment
      1. kohai66's Avatar
        kohai66 -
        I do this after back and legs. Really gets the quads screaming...
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