Dynamic effort lifts are about max effort and maximum velocity.
Box Squats
12 - 185 x 2 - Rest 45 seconds
Agin this week I used a 6 inche box, and kept the same weight as last week. It was light and easy but I had no snap or pop.
Next week up 0lbs - I need to have a good spring before I increase the weight
Plyo pushups
9 sets of 3
Rest 45 seconds
drop from a height of 7 aerobic steps
Depth jumps3 - 18 inches x 8
Rest 2:00
Not too bad I think the last few on each set felt as though they could use a little more pop.
1 leg hops
3 sets of 12 each leg
Rest 2:00
I went for distance and as little time as posible on the ground.
Curls
115 x 8, x 5, x 8, x 6
Rest 2:00
I did these inbetween my depth jumps and one leged hops.
All the best in your weight training, powerlifting, and bodybuilding, programs.
Jason
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