first, i squat bang out 300 for 3 reps then i go an do these jumps on a platform 10 times then i take like a 5 minute break then i get bak on squat an do the same thing. does any one do this an does it help me an if it does would affect would it have on me as far as speed and explosion ps: im 5’8 160 max squat is 350+ and i do it for 3 sets
Sounds good to me. Might want to do slightly less than 10 jumps each set though.
According to Mike Stone the latest research is that complexes should be performed with with a 3min (total ATP-CP recovery) recovery. Just throwing it out there.
If you want quality then have 3-5 min break between the squats and box drills. Your CNS will be depressed and not optimal immediately after the squats, but will overshoot in that 1-3 or even 5 min intervals (5 may be excessive). Be mindful that if you feel “burn” in your muscles immediately after cessation of the squats then that is a sign that you tapped into glycolysis. This will also depress your nervous system and dull the potentiation effect. So really watch the recovery times. Keep it quality.
I would perform all your sets of squats first then the jumps. Next session perform sets of jumps first then your squats. See Canadian Ascending/Descending training (described in Christian Thibaudeau’s book).
You will get gains doing this method as long as you do not stay at it to long. 3-4 weeks max.
Add 2-3% weight increases to the bar till you fail on the 3 rep. Then do an additional set and move on to the next exercise. You should stop the exercise you are doing when you have a 10% drop in performance. After this you are eating into the muscles ability to recover.
The next time you start this program try to achieve this weight in the second working set, you should have adapted.
Watch for the coordination in the box jumps.