Sunday 10 August 2014

Contrast Training to Develop Horizontal Capabilities

As promised, here are a few examples of complexes to develop horizontal capabilities.

A1. Hip Thrust 3-5x5-10             
A2. Broad Jump 3-5x1-4

A1. Heavy Sled Push or Drag 3-5x10-40m
A2. 10m Sprint 3-5x1

A1. Heavy 45˚ Back Extension 3-5x5-12
A2. Med Ball Scoop Toss 3-5x1-5

A1. Kettlebell Swing 3-5x5-10
A2. Light Sled Sprint 3-5x10-40m

A1. Glute Bridge 3-5x5-10
A2. Bounding 3-5x10-20m





These are just some examples of pairing a force based exercise with a velocity based exercise to help improve power output in the horizontal direction. Doing the complexes in this order enhances the explosive capability of the muscle, otherwise known as post activation potentiation. You can get creative with these and pair all sorts together.

10 comments:

  1. neat contrast ideas thanks for the share.

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  2. how much time between exercises within the complexes?

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    1. Gonna depend on where your space is situated but just a walk a a quick 10sec rest will be fine

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  3. Which complexes would you recommend to increase sprint acceleration(0-20 yards)? Also, how much time should one rest in between sets?

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    1. Heavy sled drags or pushes paired with a sprint or a broad jump. Rest enough just to feel ready to go

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  5. How many times should this combo be performed? 2 times a week? Or would 3 times a week be considered too much?

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  6. Depends stage of the year, what sport, days training and how much you're doing each training session but typically I've used 2 combos once a week and potentially another involving a squat on a different day. If you're doing nothing else 2 days a week is good

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