Become More Explosive With This!

Posted on by costafitness

💥BECOME MORE EXPLOSIVE🧨 

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This circuit is designed to help create more explosive power by accelerating the triple extension phase

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This means this circuit will help you with sprint power, jumping, becoming more explosive in your squats and deadlifts,etc.

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💥Hang cleans with a pause – 3 reps 

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💥Sled power pushes – 4 reps (2 each leg)

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💥Hurdle jump with a pause – 3 jumps

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I like to do 2-4 working sets of this on extra days with @masonliberti in this current training phase. 

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Tag a teammate and hit the gym 👊

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#ironstrengthandconditioning #gym #legday #legworkout #fitness #athlete #athletetraining 

#strengthtraining #speed #speedtraining #speeddevelopment #sprinting #sprinttraining #trackandfield #tracktraining #footballtraining #speed #increaseverticaljump #jumphigher #explosivetraining #explosiveworkout #athleteworkout #hangclean #plyometrics #plyometricstraining

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How Do I Increase My Vertical Jump?

Posted on by costafitness

Siri, help us out!

Today I want to give you a few main tips to implement immediately to start seeing more progress on your vertical jump. Scroll down, watch these videos and read the short excerpts on what you can start throwing in!

“Hey Siri, how do I increase my vertical jump?”

When it comes to increasing your vertical jump, it can get tricky and need very personalized programming depending on the individual, goals, sports, previous injuries, muscle imbalances, etc. 

When I have athletes come in for vertical jump training, just like speed training, I will test them and run assessments on a variety of things. In order to see the most results, I base MOST (but not all) programs around a few main things. 

They would be:

🏋️Strength training (heavy)

🧘‍♂️ Warm up and pre activation

🐰 Plyometrics 

I will spend time going over many more things depending on the individual but these are some main key starting points you can implement immediately to start seeing better results!

 #ironstrengthandconditioning #costafitness #fitness #strengthtraining #jumptraining #increaseyourvertical #verticaljumptraining #vertical #verticaljumpworkout #basketballtraining #longjump #highjump #footballtraining #jumphigher #strengthtraining #dynamicwarmup 

-Alex Costa-