This workout is designed to tweak your neural system for more
explosive jumping. It works by coupling a heavy, explosive weightlifting
movement with an unweighted jumping movement. After the heavy
lifts, your neural circuitry remains wired-up for just long enough
to improve your jumps. By the final set, your jumps should be
much smoother and more powerful. If you ever try this with high
box jumps (jumping onto a tall box), you will notice that it is
easier to make your jumps on the final set than on the first set,
despite the onset of fatigue.
There are two parts to each complex in this workout and they
alternated over a three-day period. This program is not designed
to be fatiguing, but rather invigorating. Since it is not a very
heavy workload, it can be combined with other training, but it
is best to do this first and include some rest time as a buffer
between the Hang Time Workout and your regular training
session.
This complex works fine with kettlebells, dumbbells or a barbell.
You will need to pick a weight that you can perform with good
bar speed, but that is fairly heavy. Over time you can increase
the weight as long as your form stays tight and the weight is
moving quickly.
Complex A
Hang Snatch x 8 reps
Rest till you catch your breath
Standing Tuck Jumps x 15 reps (jump and bring your knees to your
chest rapidly at the apex of the jump)
Rest
Complex B
Push Press x 8 reps
Rest
Standing straight jumps x 15 reps (try to touch the ceiling or
any point just beyond your reach)
Rest
Planning the Program
Day 1
Complex A for 5 cycles
Day 2
Complex B for 5 cycles
Day 3
Alternate Complex A with Complex B for a total of four of each.
However, perform only 5 reps on the weighted movements and 10
reps on the jumps.
Rest for a day or two and repeat for 2-6 weeks.
That's it, now go punch holes in the sky.
Tyler Hass is the publisher of Power Athletes Magazine
and a multi-sport athlete. After playing college tennis, he is
now focused on being in shape for anything. He recently founded
Power Athletes, LLC and manufactures the Power Rings. He can be
reached at
.
