gil mendoza - Deadlift / Box Jump superset

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Gil pulled a 325lbs trap bar deadlift for 5 reps and jumped right into 5 reps of a 42 box jump. He did 4 sets of this as part of his in-season baseball program

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  • Complex training, or Postactivation Potentiation (PAP), is based on 2 factors: fatigue and potentiation (or enhanced capacity of muscles to create more powerful contractions), after a high intensity exercise, like a DL. The potentiation is generated by complex mechanisms, such as the increased phosphorylation of the myosin chain and the augmentation of reflex electrical activity due to the decreased inhibitory action of interneurons at the spinal cord. However, research shows best results with rest periods of 8-12 minutes between the high intensity exercise and the explosive one, because like I mentioned before, that is when they have found potentiation being greater than fatigue. Otherwise, when fatigue is greater, there would not be a PAP effect. There is a lot of research in the subject and like with many other training techniques, there is still not a final say on the best recommendation for the ideal resting time between the high intensity exercise and the explosive one. Furthermore, researchers have had positive results only when trying these methods with highly trained athletes. If you like, I have just completed an assignment in this topic and have some interesting references I could share. Here are 3 of them:

    1.Kilduff, L.P., Bevan, H. R., Kingsley, M.I.C., Owen, N.J., Bennett, M.A., Bunce, P.J., Hore, A.M., Maw, J.R., Cunningham, D.J., (2007). Postactivation Potentiation in Professional Rugby Players: Optimal Recovery. Journal of Strength and Conditioning Research, 21, 4, 1134-1138.

    2. Scott, SL and Docherty, D. (2004). Acute effects of heavy preloading on vertical and horizontal jump performance. Journal of Strength and Conditioning Research, 18, 201-205.

    3. Young, WB, Jenner, A, and Griffiths, K., (1998). Acute enhancement of power performance from heavy load squats. Journal of Strength and Conditioning Research, 12, 82-84.

  • Tip #8: Use Complex Training
    Complex training will improve vertical jump because it takes advantage of the muscle activation that is derived from a heavy strength exercise. A near maximal load will allow you to generate rapid force (and height in the vertical jump) during a subsequent plyometric movement.

    For example, one recent study compared the effect of doing complex training with either a squat at 75 percent of the 1RM followed by a vertical jump or a hang clean at 60 percent of the 1RM followed by a vertical jump. The hang clean group increased vertical jump more, likely because the rapid force generated in the clean translated to greater muscle activation and power output when jumping. Another option that I have had success with is pairing hang power snatches and vertical jumps.
  • power development

  • OK.  Ummm...why?

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