Weight Training Program For Triple Jumpers

Leg Workout Finisher QUADS KILLED

What's up, guysé Jeff Cavaliere, ATHLEANX . As if leg training wasn't hard enough on itsown, along comes a finisher. Today I'm going to show you exactly how to punish your legsand put that finishing nail in the coffin when it comes to leg training. One of thethings we're going to incorporate right off the bat in our finisher is a very overlooked,but important element when it comes to leg training. That is, speeding things back up. We're goingto do that here with explosive leg training. A lot of times we tend to train our legs slowly.Especially if you're doing heavy squats you're

not moving the bar all that fast. So whenwe do our finisher we kick it off here, the way I think we should if we're not just tryingto train like athletes, but get the most out of our leg development. We're going to do that with a weighted squat– a weighted jump squat. Now, I'm not advising that we do this with a barbell across ourback because even if we get the least amount of separation from the bar off our shoulders,or off the back of our neck it's going to come crashing back down when we make contactwith the ground. I also don't like the axial loading right through the spine directly ontop of the spine that we make contact with

the ground. So we can do it with dumbbells and it actuallysets itself up pretty perfectly with the rest of the finisher because we're going to usea mechanical drop set here. Weighted jump squats go right down into dumbbell front squats.So we're going to do eight weighted jump squats. You pick them right up into a dumbbell frontsquat as soon as you get done with those. Then you go and you do 12 reps of those, okayé Then you come and go right over to the wallhere and now it's really a test of your manhood. What kind of balls do you have to get throughthe rest of this workouté Because you're going

to do a wall sit and you're going to do yourwall sit with those same dumbbells – 40lbs in each hand – until you can't do it anymore.Then guess whaté It's not over. You drop those dumbbells, you've got a little bit more leftin you to see how much more you've got to really put the nail in the coffin. This finisher complex can be done three timesat the end of your leg workout. I know you're probably not looking forward to it, but Ipromise you, it's what your legs need to really put the finishing nail, like I said, in thecoffin. So, starts off with a jump squat load. If you're squatting, whatever your regularsquat weight is for a one rep max – let's

say it's 350lbs – using 25% of that splitacross two dumbbells. So let's say 80lbs. Split across two you've got 40lb dumbbellsin your hands. How are you jumpingé You're jumping from abouta shoulder width, or slightly outside of shoulder width stance. You're not going to try to getyour legs right out here and jump because you wouldn't do that anyway, but secondly,you're going to get your dumbbells hitting the outside of your legs. So you want to makesure your legs are right in here, shoulder width. Then, the key; you don't want toshort leg your jumps. You don't want to basically come out of this position and whenyou jump you still have some bending in your

legs. You want to be able to forcibly explode offthe ground. Yes, land softly again, but explode all the way up into triple extension so thatyour legs are completely straight. You do that now with the dumbbells, remember, eightof these, then we go right to the front squat. You only have to go down a quarter of theway into the squat, but it's that forcible change in direction that makes all the difference.Okay, so here, we're going to squat. One, two, three, four, five, six, seven, eight.Come right up, front squat for 10. One, two, three, four, five, six, seven, eight,nine, ten. Right over the wall. Now rest.

10 Minute Home Fat Burning Workout NO EQUIPMENT KILLER

What's up guysé Jeff Cavaliere, ATHLEANX.COM. If you're looking for a fatburning workout,the length of the workout is simply not a requirement to make it a good workout. As a matter of fact, as I'm going to showyou here today the most important thing is that you're getting your body working hardfrom the first second until the last. And in this case, we'll have you working hardfor 10 minutes only. So, the cool thing about a 10minute workout is you can see the finishline before you even start. That makes it all that much more motivatingfor you to actually get down on the floor

and do this. The second thing that makes this even betteris that you can do this right here in a little bit of open space with no equipment at all. Ignore all the stuff against the wall, guys.All you're going to be able to concentrate on is that floor because you're going to bestaring face down on it quite a few times. We have here on tap escalating difficultylevels of Burpees. That's all you've got to do. Twelve (12) reps within 1 minute. If you can complete all 12 reps of the increasinglycomplex version of the Burpee, then congratulations,

you've made it to the next round. If you can make it all the way through 10rounds then you've done your job and you've had a helluvan accomplishment because thisis no easy task. Guys, as I say all the time, you can eitherwork out hard or you can work out long. We're going to choose to work out hard here, butwe are going to help you burn fat in the process. I guarantee it. So, with that being said,I'm going to take you through my version of this. You'll be able to watch every versionof the Burpee. I'll name it down below as terribly as I alwaysdo, but the key thing is you watch how I do

it. And see if you can do 12 of those each minuteon the minute escalating up to a 10 minute total if possible. Let's give it a shot. SQUAT THRUSTS SQUAT THRUST JAX BURPEES SQUAT THRUST SQUAT BURPEES CLASSIC CHEST TO GROUND BURPEES SINGLE LEG MOUNTAIN CLIMBER BURPEES

SIDE KICKTHROUGH BURPEES CHOP AND HOP SINGLE LEG BURPEES ANGRY MULE BURPEES TRIPLE SKYFALLS 1 ARM GET UP BURPEES So there you have it guys. One 10 Minute Workoutthat you can do anywhere. There's no excuses. This is bodyweight only and you can do thisworkout any time you're looking for that quick kick in the ass.

Now, we have a daily kick in the ass for youif you're looking for a completely bodyweight program only. The ATHLEAN XERO Program. We say it all thetime. No Bands. No Bars. No Bench. No Bull. Literally nothing, nothing, not even a PullUp Bar to work your entire body and build muscle while doing it. And most of those bodyweight workouts, guys,they're nothing more than glorified aerobics workouts. They're going to get you to lose some weight,but you're certainly not going to build any

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