Wednesday Speed Squats

Hi Everyone,

Here is what I did last Wednesday.

I did 4 warm ups x 5 reps.It takes me forever to get the kinks outs.
Once I felt comfortable I did 60% of my raw squat max for 3 reps. These reps are done eccentric-less, meaning as little negative as possible. Down as fast as you can with control and explode up as fast as you can with control. Reset and do another rep. Do 3 reps.

The next set you add 65% of your raw max and do 3 reps, and the next set back to 60% x 3, and the last set do 65%x3. Do 4 sets in all and your done.

Prowler Pushes- (Medium heavy) I just want to do some work here. If you don't have a prowler push a 1/2 ton pickup truck or full sized car. I push the prowler 25 yards both ways. Do 3 sets. I add weight to each set.

Banded Reverse Hypers- (I don't have a reverse hyper machine so I use a back extension machine backwards by attaching Jump Stretch bands at the bottom and bending over the support pad back wards.) Keep your legs straight and go as fast as you can on these. I used a light band (purple) 3x15

Abs- Franco Sit Ups with my calves supported on  bench. 1x40

Today is more about recovery and allowing my body to heal while working on my fast twitch muscle system.

Coach George W.Phipps