Box Jumps- Box jumps are not that hard per se but there are two key points . Keep your feet together pressing your ankles into each other. This combines the power of both legs so that you can get back onto the box efficiently. The second key point is rather than starting from the ground, the starting position should be from on top of the box. Efficiency of the box jump comes from dropping off of the box and bounding straight back up onto the box. Finally, for higher box jumps, learning to pull your knees quickly up into your chest so that your feet are high enough to get on top of higher box heights.
Dips- If this is new to your then good, if not then listen up closely. The dip is a great exercise for shoulder and chest development. You should have a slight forward lean when performing dips. If you are performing your dips from an upright position you are not necessarily doing them wrong but you are isolating your triceps more so than your chest, shoulder and triceps. You must remember that this program will not use isolation movements at all. We will be using multi-planar, multi-joint movements to develop muscles groups that work together rather than single muscle areas.
Thrusters- combining the front squat with the overhead press are the basic elements of the thruster. Much like the wallball shot, the thruster should be performed as a continuos movement. As you rise from the squat position you should begin to push the bar overhead using the momentum generated from standing upright. And just as the wallball shots again, when you lower the bar back toward the shoulder cradle, you should also be moving back into the squat position.
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