There are several parts to explosive strength development; first, lets look at speed squats and sumo deadlifts which begin this webinar. The squats are done in our three week pendulum wave. Week one, we work with 50% bar weight of our 1RM, 55% in week two, and 60% in week three. Then, we drop back to 50% and start the wave over.However, you must also use bands on the bar, with the weights. The band tension should be 25% at the top (because of band sinkage, add 10% to that in the bottom of the lift). The bands will force you down faster than just weight alone, causing an increase in the kinetic energy. This is the key to reversal strength.... westside-barbell/component/akeebasubs/new/webinar-jumping-progression?id=15
Posted on: Wed, 29 Oct 2014 22:10:11 +0000
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