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« on: March 01, 2013, 07:22:36 am »
You should really go with an explosive schedule for the next few weeks...
To give you examples:
1) You could try the JackM explosive schedule:
Monday:
Depth jump 6x3
Jump squat with 40 kg 4x5
Jump squat with 20 kg (empty bar) 4x5 (go back and forth between these 2 weights or wave-load)
Regular squat 3x3 with your 5RM
Friday: PR Day - maximal standing jumps, RVJ, sprints, one-leg jumps, broad jumps etc - measured stuff.
IMO getting away from regular slow squatting for quite some time (even in its MSEM form) could make a difference to you.
Repeat that until the measurements don't improve for 2 or 3 consecutive weeks, then you can go back to strength work.
There's also another choice, but I'd go with this ^^^ first one.
2) The other choice is this:
Reactive/Plyo workout:
Session A:
DJ 4x5 from high box (power)
Jump squat 2x5 with empty bar
Half squat 6x3 with 85% of max half squat
Session B:
4x5 DJ from medium box
Session C:
4x5 DJ from high box
Jump squat 2x5 with empty bar
Squat 3x3 with 5RM
This is cool too but I'd do with the first option of actually jumping on the field, sprinting etc. Sure we've had these discussions before but you never did anything like this... it would be interesting to see what you'd gain out of it.
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