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.
neat contrast ideas thanks for the share.
ReplyDeleteThanks!
Deletehow much time between exercises within the complexes?
ReplyDeleteGonna depend on where your space is situated but just a walk a a quick 10sec rest will be fine
DeleteWhich complexes would you recommend to increase sprint acceleration(0-20 yards)? Also, how much time should one rest in between sets?
ReplyDeleteHeavy sled drags or pushes paired with a sprint or a broad jump. Rest enough just to feel ready to go
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ReplyDeleteHow many times should this combo be performed? 2 times a week? Or would 3 times a week be considered too much?
ReplyDeleteDepends 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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