The following complex highlights the association between a squatting movement and the broad jump. The initial movement is not a clean, but it has several similarities.
The bag is awkward to hold onto which makes it much more difficult to keep your arms straight through the beginning of the lift. This targets hand and forearm strength and creates a very realistic lifting movement. Secondly, there is no drop into a squat position like a traditional clean. The bag is lifted over the shoulder in an alternating fashion and returned to the ground after each rep.
The broad jumps should focus on developing maximum distance with each rep. The broad jumps in this sequence take advantage of the stretch-shortening cycle and the natural elasticity of muscle tissue. Therefore, the repetitive broad jumps are a true plyometric exercise.
The recommended sequence is 5-lifts and 5-broad jumps. Try 4-6 sets and allow 1-2 minutes of rest between each set.
Use caution when performing plyometric movements, they are best suited to experienced or advanced athletes. Sport Sandbags takes no responsibility for any muscular or joint injury that may occur as a result of performing workouts outlined on www.sportsandbags.blogspot, Youtube, or www.sportsandbags.com.
M
Thursday, May 26, 2011
Sunday, May 8, 2011
Complex # 3
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
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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