Ghetto Jump Training
I'm finding that I don't have the time or the access to the equipment I would like sometimes. This means I have to be innovative in getting the training I want into my routine. The following video is a simple way to implement jump training into your routine no matter where you are. The 'luxury' p1 I have is a small fitness gym in the basement of our apartment block. I also have stairs, kettlebells and a weight vest. Here's what I came up with.
Goblet Squat Jumps with a 28kg KB and a 30lb weight vest or around 90lbs in total. The idea is that it takes the arms out of the movement. I squat below parallel mainly to take the full impact with maximum cushioning. This will save your knees. I like sets of 5 but anything from 2-10 reps will work well. This puts most of the stress on the legs rather than the back and legs as the Goblet Squats force you to stay upright.
Plyometric Pushups. Hand speed and power in the triceps and chest will compliment the work you put in on the pulling muscles. Without the weight vest I can do triple clap pushups but for a change of intensity the weight vest is great. There are lots of variations so be creative.
Jumping up stairs. Jumping and indeed running up stairs is a fine exercise. Be careful and know your limits. Adding a weight vest is an advanced exercise. Depth jumping is not something I would do often but once in a while is fine. Again, know your limits. Start lower and build up the height and only add a weight vest if you can squat double bodyweight.
Finally I rowed a fast 500 meters on the concept 2 rower (about 1min 30 secs). After the jumps and with the weight vest this is tough. My legs were fatigued and the weight vest builds up on you throughout the whole workout. Anaerobic work like this is a great finisher.
This is a simple, effective and rapid (25 minutes) workout. There will be more...
Thursday, June 19, 2008
Short Simple Plyometric Workout
From Nick McKinless