Wow. Has it already been 4 months since the end of last season?! By now, you have probably built up a good base of strength. But it is time to start slowly converting that strength to usable power, power that will make you faster and quicker, and not just able to bench more.
One easy way to make this transition gradually (we are still two months from tryouts, after all) is to supplement your current workout routine with explosive movements that mimic the lifting you are already doing. This is particularly useful for the exercises you are doing that work a whole group of muscles. For example, after every set of:
-Bench presses do 3 "clapper" push-ups
-Squats or leg-presses do 3 squat jumps for height
-Lunges do 3 alternating lunge-jumps
-Rows or Lat pulldowns do 3 fast pull-ups
-Dead-Lifts do 3 granny throws with a light medicine ball (4-5 lbs). If you don't have easy outdoor access, do the same explosive motion upward but don't let go of the ball.
Lifting increases the length of your muscle fibers. Adding these zero-weight, explosive motions immediately after doing the strength exercises will train your muscle fibers to contract quickly, which is key to generating usable power."
-Rafe
Wednesday, March 2, 2011
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