As most of you know, i'm a big fan of "singles training", that is, using high intensity singles (squat, bench, pullup) to achieve strength & power gains. I'm also a big fan of becoming extremely fit, which often times becomes neglected as performance trainees get addicted to the iron. This is a very nice complex that will allow you to improve conditioning/fitness/ankle-strength while still being fresh enough to perform high intensity lifts. It results in pretty much no soreness, which leaves you highly potentiated (stimulated) for the next few days.
The "SQJR" ComplexTo perform the complex:
- Squat single (70-95% 1RM)
- Walk over to jump rope
- Jump rope (100 - 350 turns)
- Rest: 1min or more
A few example guidelinesTo mimic a boxing style round, the complex would look like this:
http://www.youtube.com/watch?v=Bp8t3u50biA- C1: Squat single @ X % (85-95% 1RM)
- C1: Jump rope: 300-350 turns (around 3 minutes)
- C1-info: rest 1min after jump rope, repeat for 8-12 rounds
Focusing on extremely quick turnover:
http://www.youtube.com/watch?v=Bp8t3u50biA#t=2m40s- C1: Squat single @ X % (70-85% 1RM)
- C1: Jump rope: 100 turns (as ballistic as possible)
- C1-info: rest 1min after jump rope, repeat for 8-12 rounds
You can modify it to suit your needs/liking, but in general, you want to squat first (after a period of rest), then finish with the jump rope portion. Make sure to get some rest after each jump rope portion, 1 minute works fine from experience. For example, say we hit a 90% 1RM single, then do 300 turns, then rest 1 minute -> that becomes nearly 4 minutes of "rest" following the actual squat single, which is more than enough time for recovery. When performing this complex, you'll find that your power on the singles actually goes up after a few rounds
Example VideoSorry, had to film it at night with a spotlight.. Here's the entire session that I did that night, just so you get an idea of what a session could look like, from my journal:
8/26/2010
bw = 159
soreness = calfs a little, left calf moreso towards insertion
aches/injuries = not much, right shin a bit
workout:
- nice warmup, feeling a bit achy in calfs
- 10 yard sprints x 5
- 20 yard sprints x 2
- ~50 yard sprints x 1
- walking lunges @ 4 x 50tot
- neutral grip pullups: 15
- bar dips: 7
- C1: jump rope - 300 turns fast
- C1: half squat - 245 x 1
- C1-info:
8 rotations of that.. 245 was heavier at first then started flying up.. ill post vid tomorrow
^^^^^^^ that's 8 half squat singles at 1.55xBW done with decent speed
- C2: jump rope - very fast 100 turns
- C2: half squat - 225 x 1
- C2-info:
4 rotations- GHR: 2 x 3 <-- f that.. lol
ridiculous workout....... strength was insane.. i probably can hit 265 next time i do the jump rope/squat complex, but i probably won't.. probably going to hit 225-235 for like 12+ sets (trying to get even more speed than before), then next time hit 265 for 8 complexes..
should be flying saturday night.. gonna keep it very light tomorrow.. i have insane cns/muscle activation right now after that workout..
Stim/PeakingFollowing a session like the one above, plan on being completely stim'd after only 1-2 days of rest.
peace
