Thursday, November 12, 2009

Jump Attack

Mike posted a video of Cobrinha training and in it he was doing some exercise sequences similar to the Jump Attack workout I used to do. The workout focuses in on an explosive sequence of weights, plyometrics and stretching. You perform the weights for 20 seconds and rest for 40 seconds then move on to the plyos for 20 seconds, rest for 40 seconds and finish with stretching.

Perform each sequence three times and rest 2 to 3 minutes before moving onto the new sequence.

  1. Squats (135 lbs, 20 sec) > Tuck Jumps (20 sec) > Standing Quadriceps Stretch (30 sec L/R)
  2. Power Cleans (95 lbs, 20 sec) > Depth Jumps (20 sec) > Pretzel Stretch (30 sec L/R)
  3. Dead Lifts (185 lbs, 20 sec) > Barrier Jumps, side to side (20 sec) > Piriformis Stretch (30 sec L/R)
  4. Toe Raises (185 lbs, 20 sec) > Box Jumps Lateral Shuffle (20 sec) > Standing Calf Stretch (30 sec L/R)
There are a total of 7 sequences but I've decided to shorten it to four for time restraints and not doing this workout in some time.

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