I have a squat set up outside, but since it has been raining heavily, I cannot use it. So I have been looking for ways to maintain/ improve my explosive leg strength. I tried to use jumping pistols a while a go, but realized, when looking at videos online, people just did a pistol with a hop at the end, not very effective.
Although it may seem like an ineffective exercise, if you really try to explode up from the bottom of the pistol, for a set of 5, you will feel your legs working. I guess it's similar to speed training.
At first, you will push with all your strength, and still be really slow through the bottom half and explode on the top, but with practice, you will get better at it. The idea is, if your max squat is 400 lbs, you push up from the bottom, like you are squatting 400 lbs.
I am going to experiment with this and see how it effects my leg strength and my vertical jump.
Hope this helps,
enjoy the gains
Alex
Showing posts with label power. Show all posts
Showing posts with label power. Show all posts
Sunday, 16 November 2014
Wednesday, 24 September 2014
A cheap way to get a better grip on the bar
Ever noticed that when you into your pull up work out, the grip
starts to get tired, your hands start to sweat, and suddenly its not
pull ups that your failing on, but just holding onto the bar?
don’t get me wrong I believe that developing grip strength is very important when doing exercises like pull ups, i could list the benefits for days (I may do at some point soon :L) but if you want to test your gripping strength, something like a thick bar is better than wetting up your hands before every set.
I am currently training one arm pull ups (cheeky picture of me below), so every issue that you get with regular pull ups is doubled when you switched to one arms. And I do not want to be having to deal with slipping off the bar half way through my set. You can always use chalk But an impromptu chinning session when you are out and have some spare time will leave you chalk-less and slippery, unless you want to carry your chalk around with you.
I was training a client one day, we were doing super sets with chin ups and farmers walks with fat gripz. Into the 3rd or 4th set, his hands started to slip on the pull ups, so we wrapped one of those Pilates bands around the bar and it worked perfectly.
These bands can be brought off Ebay for under £5, simply cut a couple of 3-5 inch sections off and wrap them around the bar when doing pull ups and enjoy the friction.
Enjoy the gains,
Alex
don’t get me wrong I believe that developing grip strength is very important when doing exercises like pull ups, i could list the benefits for days (I may do at some point soon :L) but if you want to test your gripping strength, something like a thick bar is better than wetting up your hands before every set.
I am currently training one arm pull ups (cheeky picture of me below), so every issue that you get with regular pull ups is doubled when you switched to one arms. And I do not want to be having to deal with slipping off the bar half way through my set. You can always use chalk But an impromptu chinning session when you are out and have some spare time will leave you chalk-less and slippery, unless you want to carry your chalk around with you.
I was training a client one day, we were doing super sets with chin ups and farmers walks with fat gripz. Into the 3rd or 4th set, his hands started to slip on the pull ups, so we wrapped one of those Pilates bands around the bar and it worked perfectly.
These bands can be brought off Ebay for under £5, simply cut a couple of 3-5 inch sections off and wrap them around the bar when doing pull ups and enjoy the friction.
Enjoy the gains,
Alex
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