Last week we highlighted a unilateral (single limb) exercise for strengthening the muscles responsible for running, especially at high speeds; the hamstrings, glutes and quadriceps. This week we are focusing on a bilateral (two limb) exercise for power training.
For building short-term muscular power (aka explosiveness) nothing beats plyometric drills. One of the better ones is the weighted squat jump where an athlete wears a weighted vest or holds a pair of light dumbells at his or her side and performs an explosive jump from a deep squat position. The addition of light resistance forces the muscles to work harder to develop the necessary explosiveness to jump to a maximum height.
Like most bilateral jumping exercises, weighted squat jumps require triple extension (extension at the ankles, knees and hips) for maximum effectiveness and because additional resistance is involved, this is an ideal preparatory exercise to use for athletes who are just learning the Olympic lifts (such as the snatch and clean). The technical form for these lifts is dependant upon timing and proper execution of triple extension.
WEIGHTED SQUAT JUMP
Muscles involved: Quadriceps, hamstrings, glutes and calves.
Performance:
1. Assume a shoulder-width stance while holding a pair of light dumbells at your sides.
2. Squat down until the thighs are parallel to the ground keeping your back flat and looking straight ahead.
3. Quickly reverse directions and explosively jump up with both legs keeping your arms at your sides with elbows slightly bent.
4. Upon landing, allow your knees to bend as you attempt to slow your downward movement using the strength of your legs.
5. Repeat for the desired number of repetitions.
Weighted jump squats can be a fairly intense exercise and require 100 percent concentration and attention to form. As such, keep your reps fairly low (no more than 5 or 6 for this exercise) and get adequate recovery between sets (60-90 seconds should be sufficient). 2-4 sets of this exercise should be adequate. Remember to keep the load light; your weighted vest or dumbells should be no more than 10-15% of your bodyweight. Plyometric jump drills are about quality of each repetition, not quantity. Focus on a maximal explosion using the muscles of the legs and the hips. These muscles are key for a strong leg drive in running.
Matt is an ACE certified personal trainer and NESTA certified speed, agility & quickness specialist.
