My kneeling jump video caught the attention of the explosive...
My kneeling jump video caught the attention of the explosive coach Ryan Moody (@thexplosivecoach)! Ryan’s here to give you guys a game plan on how to incorporate some explosiveness into your training program:
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How to Incorporate Jumping into your Training Program:
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There are 3 pathways to becoming more explosive and powerful with your hips: 1. Jumping/ Plyometric Training, 2. Sprinting/ Short Distances, and 3. Lifting.
Implementing these pathways into a training regimen, can be tricky. The way to get the most bang for your buck is by simply implementing these pathways into your current “strength/lifting cycle” and keeping the reps LOW.
Let’s apply “jumping/ plyometric training” to a strength program. Let’s say the programmed strength is; “Power Snatch”. Your rep scheme is 3-3-3-3-3 @65% 1RM.
Now “super-set” each lift with a jumping movement. There are thousands of jumping variations out there, one of my favorites Coach Fu did in a recent post; “Kneeling Jumps for Height”. The Set-Up:
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Power Snatch 3-3-3-3-3
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Kneeling Jump 2-1-2-1-2
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First working set: 3 Power Snatches, immediately into 2 kneeling jumps. Rest (1-3 Minutes). Second set: 3 Power Snatches, immediately into 1 kneeling jump onto a more challenging height. Rest…. And so on…. The 2’s and 1’s represent measurement. i.e.- Calories, Inches, Intensity, Load, Meters, etc. In this case it’s; inches. Choose a height for your 2 reps that is comfortable. Then choose a height for your 1 single rep that is more challenging. Heights stay the same…don’t increase the height each set.
Frequency: 1-2x/week (3-4 at max)
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Volume: Keep jumping sets /reps LOW (10 or less sets & reps remain 2-1-2-1…)
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To learn more about incorporating these pathways into your training and the many variations visit www.THEXWOD.com and follow @THExplosiveCoach and @THEXWOD