3 x 5 (up to) 85% of 2RM
2 x 5 @ 75%
1 x 5 @ 65%, each with a full 5/1000 @ top
Rest as needed between sets. If sets require interruption, make as minor an adjustment as needed and complete the next uninterrupted. When scheme is listed as “3 x 5″, it always refers to “Sets” x “Reps”. Reminder: Position and execution always govern weight.
10 Dumbbell box jump @ as heavy as possible
(height scaled to ability- minimum 12″ W, 15″ M)
1 minute rest
10 Dumbbell box jump @ minimum 1/4 BW
1 minute rest
20 Box jump + touch-and-go step down @ 20″ W, 24″ M
:30 sec. rest
20 Box jump/ jump down/ immediate re-jump @ height scaled to ability
Scaled to ability = Each rep/ set/ movement poses a significant challenge for each athletes individual skill level; Put in what you expect to get out.
Box jump + touch-and-go step down: As soon as both feet touch in step down from box, next jump is powerfully initiated.
All variations: Position governs height. Sloppy, disorganized box jumps are just as useless as they are dangerous; the point is building and improving explosive power, not jumping up and down for the sake of itself.
And then, “Time under tension”:
Switch arms in 5-rep sets; If designated weight is not a cool-down weight, adjust accordingly.
Work to “True” failure (loss of physical positioning) not “Relative” failure (loss of mental endurance). If time reaches two minutes, you may stop if desired. If time is under two minutes, do it again, and accumulate at least two total minutes.