About a week ago I posted an article on dynamic effort for lower body. Today we move onto dynamic effort upper body. Dynamic lifts are using submaximal weights and lifting them as fast as possible. We like to do that using accommodated resistance with chains and bands for the bench press and log presses. Our athletes also perform plyometrics on dynamic days such as med ball tosses, partner tire pushes, sledge hammer chops, overhand med ball throws, and plyometric push ups. This is the wave we set up for upper body days.
Week 1: Ballistic Bench w/ mini bands 50% of 1RM- 6x3
Week 2: Ballistic Bench w/ mini bands 55% of 1RM- 6x3
Week 3: Ballistic Bench w/ mini bands 60% of 1RM- 6x3
Week 1: Med ball Slams - 10x5
Week 2: Plyo Push ups- 10x3
Week 3: Partner Tire Pushes- 10x1
Here is some Samson Athletes performing ballistic bench with a mini band and some med ball slams with 20lbs.
Dude, your gym looks great!!!
ReplyDeleteThanks, we still have some more work to do and some more equipment is on the way.
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