Section: TRAINING NOTEBOOK
POWER AND STRENGTH
It’s time to go ballistic and jump start brave new gains in strength, power and size!
IF YOUR MUSCLE growth has slowed to a trickle, it’s time to speed up your training – literally. The jump squat is a ballistic exercise that can help turn that trickle into a gusher.
Why ballistic training? Because it will help you develop explosive power due to the acceleration involved in each rep. During a standard rep, there’s an element of deceleration, where the bar slows down near the end of the motion. Yet during ballistic moves, you continue accelerating the weight throughout the range of motion – on some moves, the bar actually leaves your hands (Smith machine bench press throw) or, such is the case this month, your feet actually leave the floor.
The benefits of ballistic training are many, including the triggering of fast-twitch muscle fibers, which have the greatest potential for strength gains and hypertrophy. Combined with added muscle, the explosive moves train you to power through the entire range of motion to get through sticking points. This enables you to complete more reps with a given weight.
While research shows that optimal power can be achieved with higher intensities, you’ll utilize 30%-50% of your one-rep max (IRM). Some exercises, such as this month’s jump squat, have the potential to cause jarring of the joints, meaning care must be given to the amount of weight you attempt. The key is power, so use a lighter weight on this move to allow you to gain its benefits without a high risk of injury. If you have a pre-existing back or lower joint injury, this exercise is not for you.
For the jump squat, keep your reps between three and five to prevent fatigue, as every rep will be performed with maximum effort. Plus, the likelihood of injury increases as you fatigue, so remaining flesh is important.
THE HOW
» Hold the barbell across your upper back, as you would for a standard squat.
» Keep your back flat and chest up as you descend into the squat position.
» When your quads approach parallel to the floor, extend your knees and hips and explode up as fast as you can, allowing your feet to leave the floor.
» Land with soft knees to help protect them from injury, then go right into your next rep.
THE WHEN
Perform the jump squat once a week, incorporating it into your routine with other lower-body lifts such as standard and romanian deadlifts. Finish your routine with isolation exercises for your quads and hamstrings.
LEGS + BACK SAMPLE PROGRAM
EXERCISE SETS REPS INTENSITY (% 1RM) REST
ump Squat 3 3-5 30%-50%(1) 3 min.
Deadlift 3 3-5 75 2 min.
Romanian Deadlift 3 3-5 75 2 min.
Leg Extension 3 8-10 (2) 2 min.
Leg Curl 3 8-10 (2) 2 min.
(1) For the Jump squat, use your 1RM for the standard squat as a
guide of weight selection.
(2) For extensions and curls, select a weight that allows you to
fall at the designated rep range.
PHOTO (COLOR): Explode your way to serious gains
By Sean Waxman, CSCS
Sean Waxman is a strength and power expert, NSCA guest lecturer and owner of Pure Strength, Inc. Sign up for his free newsletter at purestrength.com