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Anonymous
Using your chest as an example...
On Monday you'd go in and practice a normal hypertrophy day of 10 reps for 3 sets of dumbbell bench press, and 10 reps of 2 sets for incline dumbbell bench press.
Your next workout would be Friday, which is a speed / strength day. Practice 15 medicine ball drop throws, immediately followed by heavy bench pressing of 4 to 5 reps. Let both of those count as 1 set, and do 5 sets. Follow that up with either depth jumps or more medicine ball work.
Go here for more info:
http://www.strengthcats.com/plyobenchpress.htm and http://www.strengthcats.com/complextraining.htm
(its a lot to read but I'm assuming you're serious about your training).
On the following Tuesday, you'd practice drills. This is where you set up a kind of "obstacle course" and try to blow through it non-stop for 2 to 3 minutes at first; later, the time should be kept to the same as 1 round would be. An example of a drill:
Perform bench presses, 5 reps explosively Run 20 yards forwards Run 20 yards backwards Give me your feet - wheel barrel walks in circles to the left, 5 times Wheel barrel walks in circles to the right 5 times Do 10 push ups Do 20 burpies, forwards and backwards Repeat
Have a partner look at a stop watch and keep going until 2 to 3 minutes have passed. YOU SHOULD NOT SLOW DOWN THIS ENTIRE TIME!!!! Speed is the ONLY thing in this world you should care about! The only "form" or "technique" here is on bench press, and thats only to keep you from being injured. Nothing else matters except speed. Make your every move in this entire drill as explosive and violent as possible.
After 3 minutes, stop and rest 90 seconds, then repeat.
Repeat this drill 3 times. Gradually, you can increase it to 5 or 6 times. If you happen to have a cybex UBE, that would be a wondrous thing to include in your drill (unfortunately, very few exist, despite their effectiveness).
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