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coolcolj
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You might wanna try a 3 prong approach I've been doing lately
work up to your 3-5 rep max - see where you are, try and maintain bar speed, stop the set if its too slow. add 5lbs where possible. Ie if you can do 5 reps with good bar speed on all reps add 5lbs, if you can only do 3 clean and fast reps, don't add weight until you can get 5 reps. Push the weight as hard as you can.
Just one all out set and never go to failure
Then drop the weight and do a pause set - 4 sec pause at the bottom, ramrod the weight up, control it on the way down. 3-5 reps. just one set - to work on starting strength out of the hole.
Usually 20-30lbs lighter than my 3-5 rep max set above
then drop the weight to 60-70% of 1RM and do 2-3 sets of explosive reps. I do 5 reps. These are tough even though the weight is light! Do 60% in the first workout, then 65% the next and then 70% in the next. Repeat
every 4th workout drop the pause and power sets and just workout up to your 3-5 rep max. ie cut the volume.
Optional - do a set or two of full jump squats with just 20-30% of 1RM.
see how you go, this work well for me. But it depends on your olympic lift volume though.
You can expect your vertical jump and sprint accleration to improve bit as well
work up to your 3-5 rep max - see where you are, try and maintain bar speed, stop the set if its too slow. add 5lbs where possible. Ie if you can do 5 reps with good bar speed on all reps add 5lbs, if you can only do 3 clean and fast reps, don't add weight until you can get 5 reps. Push the weight as hard as you can.
Just one all out set and never go to failure
Then drop the weight and do a pause set - 4 sec pause at the bottom, ramrod the weight up, control it on the way down. 3-5 reps. just one set - to work on starting strength out of the hole.
Usually 20-30lbs lighter than my 3-5 rep max set above
then drop the weight to 60-70% of 1RM and do 2-3 sets of explosive reps. I do 5 reps. These are tough even though the weight is light! Do 60% in the first workout, then 65% the next and then 70% in the next. Repeat
every 4th workout drop the pause and power sets and just workout up to your 3-5 rep max. ie cut the volume.
Optional - do a set or two of full jump squats with just 20-30% of 1RM.
see how you go, this work well for me. But it depends on your olympic lift volume though.
You can expect your vertical jump and sprint accleration to improve bit as well
Last edited:
coolcolj
New member
oh yeah work your abs and posterior chain as well.
I basicly do hanging leg raises for my abs, after squats have done some damage on them already
And for my posterior chain - Romanian deadlifts, semi bent legged stiff legged deads and glute ham raises on the floor plus body weight explosive reverse hypers.
I basicly do hanging leg raises for my abs, after squats have done some damage on them already
And for my posterior chain - Romanian deadlifts, semi bent legged stiff legged deads and glute ham raises on the floor plus body weight explosive reverse hypers.
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