Tuesday, May 16, 2006

Since we are on the topic of Canadian Ascending descending training (CAD)...

Here is what im currently doing for lower body training. Same as explained in the bench press article HERE. The same principals will apply but now to lower body exercises.

A. A slow strength exercise
B. Speed strength exericse
C. Ballistic exercise
D. Shock/plyometric exercise

For lower body i am, for this week and the next, doing the following.

A. Slow Strength - Front squats

B. Speed Strength - Power snatch
HERE (Floor to overhead in a half squat - in one movement)

C. Balistic - Jump Squats

D. Shock - Depth Jumps
Like i mentioned in the Bench press article, ill try to improve my front squat over these 3 weeks. I hope to get 165-170kg at the end of 3 weeks. I am at about 155kg at the moment. I will use CAD. 2x a week training same exercises. one time doing A, B, C, D, and the other time D, C, B, A. I beleive my vertical jump and broad jump will improve as well.

Just a note for shock exercises. I try to keep to less than 15 impacts per training. So that's about 4-5 sets of 3. The key to shock exercises is the quick turn-around. I.e. I drop, then I IMMEDIATELY explode up. If I can't (i.e. need to take a lot of time on the ground) that means that I'm not strong enough to decelerate my drop so I must reduce the height that I drop from.

posted by Coach Jonathan Wong @ 5/16/2006 08:36:00 PM Comments: 0