The key with any training program should be to work on a physique so that its capacity to perform at a high level is increased.
Building strength and strength capacity is ultimately what leads to a transformation in body composition and physique.
The Jump Squat
A simple exercise that will make you powerful, while developing dense muscular legs. The jump squat increases your capacity to recruit fast twitch muscle fibers, making you stronger and more powerful with almost every other exercise.
Very few people are explosive, so the first step is to learn how to be explosive with a jump squat. Start with body weight squats and aim for increases in vertical jump height.
Once you have mastered the bodyweight jump squat, you can then proceed to a weighted variation. The optimal load for a jump squat is approx. 20% of the load you use for a back squat.
You want to aim for around 20-25 total jumps in a workout. This can be broken up into between 4-8 sets of 3-5 reps each time with a maximum rest time of 45 sec. This will ensure proper explosive performance.
When to do the jump squat?
Ideally you should do your jump squats at the beginning of your workout to allow you to perform better during the rest of the session. They are a taxing exercise on the nervous system by way of stimulation, rather than draining its capacity.
Becoming explosive in your movements is a learned motor skill and something that takes time to practice and develop. Programming jump squats into the beginning of every workout is a great way to gain muscle and build strength.
If you’re not working hard with jump squats or loaded jump squats, you are missing out on growth and body transformation potential. Add them to your program today to become super powerful, strong & resilient.
