The complex series returns with the addition of our new video! This particular video focuses on developing horizontal jumping power. Of course there are general applications to jumping and this exercise will also improve vertical jumping ability and overall leg strength. However, the primary target is developing horizontal power through the use of the time-honored Broad Jump.
The compound exercise to begin the set is the Over the Shoulder lift. Please note that I am not calling this a "clean"......because technically it isn't. The explosive power coming from the bottom of the lift is the same, however, there is no drop into a squat at the end of the movement.
Another major difference is that the arms are bent during most of the lift. This is a necessity when lifting a heavy sandbag off the ground. You simply cannot keep your arms as straight as you can during a barbell clean or snatch.
The broad jump is pretty self-explanatory. Launch yourself upwards and forwards with maximum force. I use a continuous technique here, which is more of a plyometric movement.
I would try this particular Complex for 4 sets of 5 reps of each movement. That means you would perform 5 lifts, followed immediately by 5 broad jumps. Take 1-2 minutes between sets and repeat for 4-sets. Some coaches would advocate for more rest between sets...but I respectfully disagree.
Please email any questions or comments to:
info@sportsandbags.com
Cheers,
M
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