Lower Body Power Workout

What’s up guys, Here’s a lower body power workout that will help make you more explosive and powerful. This session consists of two supersets pairing a lower body movement with a jumping variation.
Power pairing #1
A1. Overcoming isometric 5x6 seconds
Paired with
A2. Barbell Jumps 5x3 (using 20-30% of squat max)
- Goal with this pairing is to use the overcoming iso to potentiate you for the barbell jumps. Overcoming isometrics are when you push or pull against an immovable object for 6-9 seconds. Needs to be done as hard as possible. This huge production of force will help potentiate you by recruiting more motor units, thus when paired with an explosive movement such as a jump will help you jump higher.
Power pairing #2
B1. Banded Speed Squat 5x3 (using 50-60% + band tension)
Paired with
B2. Kneeling vertical Jump 5x3
- Using a sub maximal load on the squat with the intention of moving the bar as fast as possible. Bands at top will help you drive all the way through the rep. Paired with a kneeling jump which requires a rapid hip extension straight into a vertical jump. Goal is to move as fast as possible.
With all power work intent is key. Needs to be done with max intent, with the goal of moving as fast as possible and jumping as high as possible. Resting 2.5-3 minutes in between sets is needed to help facilitate this production.
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[@ashbywalls1788]

Love the explanation of potentiation

[@dshannon24]

Thank you sir!