Your front leg should be about 24-30 away from the bench. Bulgarian Split Squats, holding DB's - 3 X 8. 4. Now extend one leg back so that your toes rest on the bench. I don't back squat, rarely front squat, and when I do, it's usually with lighter weights. 45 Degree Back Raises: 3x10 4. . 2 se. The first involves two sets of 20 reps for pushups, split squats and body weight squats. If you're looking to improve your vertical jump [and overall explosive power] this DVD is for you!

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Courtesy of Defranco's Training. This is a depth jump onto a box but you see the short ground contact. DAY 2: LOWER BODY WORKOUT 1. . Tabata-style Jump Rope: Jump rope as fast as you can for 20 seconds and then take 10 seconds off. Max-Effort Exercise - work up to a max set of 3-5 reps in one of the following exercises: Thick bar or regular barbell bench press Barbell floor press Rack lockouts / Suspended chain lockouts Incline barbell bench press (regular grip or close grip) Close-grip bench press (index finger on smooth part of bar) Weighted chin-ups The second one consists of two sets of 20 split jumps, six 15-yard dashes while pushing a weight plate and 20 total pull-ups.

Explode back up, return to the starting position, and repeat. DeFrancos 12-Week Combine Preparation Program - Free download as PDF File (.pdf), Text File (.txt) or read online for free. DB shrugs - 3 X 10. Been lifting on/off for ~4 years. Bend your legs and lower your knee toward the floor, taking 5-10 seconds to do so. . Do the same number of reps on each leg. (Please, hear me out before you slap the wuss tag on me and search for the next "do squats and drink milk" article.) I'm 19 yo, 6 ft ~195 lbs. The rear foot elevated split squat (aka the Bulgarian split squat) has become my primary lower body strength exercise. The rear foot elevated split squat (aka the Bulgarian split squat) has become my primary lower body strength exercise. This makes the lunge slightly more dynamic, and the split squats a stationary movement. Squat or Deadlift: 80% x 5, 85% x 3, 95% x 1 or more 2. April 9, 2007 Motivation, Workouts & Programs & Sports Performance. The traditional method requires much of the same balance and coordination. Read more: Rep Ranges Explained . The rear foot elevated split squat (aka the Bulgarian split squat) has become my primary lower body strength exercise. Set up for Bulgarian split squats as normal. Then 1 unilateral movement like Bulgarian Split squats or single leg squats.

Perform 5-8 sets of 3-6 jumps each leg. As a lower body exercise, it strengthens the muscles of the legs, including the quads, hamstrings, glutes, and calves.

DB RDL: 3x10 3b. 4B. I was using a gym bench for the back foot, and found them fairly difficult with my bodyweight and small dumbbells. Main Menu; by School; by Literature Title; by Subject; by Study Guides; . Bulgarian Split Squats. My fastest guys, 10.5-10.8/100m range have always had the strongest "holds" - that is what we call them - and they all jump between 35 to 40 inch vertical jump. (Please, hear me out before you slap the wuss tag on me and search for the next "do squats and drink milk" article.) Body squats x 10 Jumping jacks x 15 Seal jumping jacks x 15 Front skips 20 yards down & back Stationary side lunge x 8 each leg Side shuffle, 20 yds. Some of the best exercises to superset with the Bulgarian split squat include the banded squat, Romanian deadlift, and the sumo deadlift. i do them defranco style 1 1/2 rep fashion. Body squats x 10 Jumping jacks x 15 Seal jumping jacks x 15 Front skips 20 yards down & back Stationary side lunge x 8 each leg Side shuffle 20 yds. Perform 5-8 sets of 3-6 jumps each leg. Explode back up, return to the starting position, and repeat. A superset requires that you rest very little between exercises. Dynamic Box Squats + 2 chains - 8 X 2 w/ 45% (removed chains on last set) Step 2: Place your back right foot on a 6-inch box. Low Pulley Pull-Through: 3x12 4.

Weighted Ab Circuit x3 Sure wish my college high jump coach had given me these tips from the get-go instead of planting 65 lbs. (Advanced athletes can wear a light wei. Bulgarian Split Squats - This is basically a single leg squat, with the non-working leg elevated on a bench behind you. Begin exercise by lowering body straight down until your back knee almost touches the ground. Bulgarian Split Squats (Front Foot Elevated): 3x8 3. .

Monday Wokout A; Tuesday Cardio 20-30min (Jump Rope); Study Resources. Next, bend your front leg so your hips drop straight down. down & back Stationary leg swings (front & back) x 10 each leg Stationary leg swings (side to side) x 10 ea. DB Bulgarian Split Squats 3x10ea @ 45# A3. Dynamic-effort Bulgarian Split Squats w/ bands This was one of Joe D's "Top 5 dynamic-effort strength exercises" that he revealed during the podcast. broad jump, 20-yard shuttle, 3-Cone Drill, 60-Yard Shuttle and 225-pound . Bulgarian Split Squats: 2x8 3. Currently cutting until 10% bf (bw 180-185). Ask DeFranco's Gym ep. . Proper acceleration mechanics include the 45-degree angle of the torso, positive shin angle and big, powerful strides.

Essentially, you go down, come back up half way, go back down again and finally return back to the top. How to do Bulgarian Split Squat: Step 1: Place a barbell across upper back with an overhand grip and feet in a staggered stance with left foot forward. Step 3. Decided to try some bulgarian split squats today for the first time. **Includes over 90 power-producing exercises**. Lower your arms toward the floor and bend at the hips and knees to create elastic energy for the jump. and Terry Todd, Ph.D. Small selection: Several years ago the Bulgarian weight lifting team began to drop all back squatting in favor of high step-up. Perform 5-8 sets of 3-6 jumps each leg. #2 Split squats are unparalleled in their ability to build functional strength and muscle while sparing the spine. CUNY . Bend your legs and lower your knee toward the floor, taking 5-10 seconds to do so. One of the vids was doing . #38: You're Doing Your Lunges Wrong! Pause, then push yourself back up to starting . I got this idea from Joe Defranco, who coins these "speed skater" split squats. The Bulgarian split squat is quickly becoming my favorite squat variation for vertical jump training. BULGARIAN LEG TRAINING SECRETS By Angel Spassov, Ph.D., D.Sc. they are hard for me too, im only at 60 lb dumbbells for 8 reps. . . Here're 4 reasons you should incorporate this exercise into your routine. Before attempting to perform this exercise, you should have a solid grasp of the traditional Split Squat Jump. You can do this variation with or without weights.

leg 60% Build-up sprint (arm & posture focus) 30 yds. down and back Split squats take advantage of the bilateral deficit phenomenon. "Top 15 Exercises for Higher Vertical Jumps" by Joe DeFranco, Owner, Performance Enhancement Specialist DeFranco's Training Systems . Set up for Bulgarian split squats as normal. You can do this variation with or without weights. The bilateral deficit refers to the fact that the body can produce more force unilaterally (per leg) than it can bilaterally (in total). Body Weight Ab Circuit x2 . Lunge Jumps w/ Switch 3x3 B. Single Leg "Speed Skater" Squats: 2x10ea leg 5. The BSS is effectively a rear-leg elevated lunge (that's what makes it Bulgarian, apparently) and can be done using dumbbells, a barbell, or on a smith machine. Start by standing with both feet facing away from a bench or step. Box squat into box jump; Depth jumps (onto box) Weighted Reactive box jumps; Unilateral exercise (w/ added ROM) - choose one of the following exercises and perform 2-3 sets of 8-10 reps: Bulgarian split squats, front leg elevated (holding DB's or with a barbell) Barbell reverse lunge, front foot elevated This exercise can be used as your main lift on dynamic-effort lower body day. 3. It's a one of the few exercises that can be performed using the smith machine . Engrains perfect running form. Step 2. The Bulgarian split squat jump is rated as an advanced exercise . In "Complete Conditioning for Football," authors Pat Ivey and Josh Stoner prescribe three body weight calisthenic circuits. Pairing these exercises together will challenge your legs to increase their metabolic capacity, endurance, and overall strength. How To Do A Bulgarian Split Squat. (This is technically the eccentric, or negative, phase of the exercise.) The Bulgarian split squat is quickly becoming my favorite squat variation for vertical jump training. nothing burns more. Band-resisted Kettlebell Swings Quick video clip .

Plank "shoulder touches": 3x12 ea shoulder 4. 3. This exercise can be used as your main lift on dynamic-effort lower body day. The bench height in the Bulgarian Split Squat should be small as your start out - around 4" should be fine - and can be increased as your hip flexibility, strength and balance improve. 3. Joe Defranco. Bulgarian split squat 3x 6-12 60sec rest Romanian deadlift 3x 6-12 60sec to 90sec rest Dumbell row 3x 6x8 60sec rest Pull-ups superset with push-ups 3x . Rest a moment, and then swap legs. Decided to try some bulgarian split squats today for the first time. If you do WSFSB the basic template uses 1 heavy compound lift like Deadlifts, full squats, box squats, etc. One of the vids was doing . By that time, many Soviet lifters had abandoned squats and made their higher lifts in the snatch and clean and jerk than ever before. This is similar to a single leg squat except that the non working leg is elevated on a box or bench behind you. down & back Stationary leg swings (front & back) x 10 each leg Stationary leg swings (side to side) x 10 ea. A standard height is around 8-10". That's one rep. Obviously, this is much harder than regular reps and burns like crazy. they are hard for me too, im only at 60 lb dumbbells for 8 reps. . (Please, hear me out before you slap the wuss tag on me and search for the next "do squats and drink milk" article.) So I can't load up my legs with barbell back squats or deadlifts. And then 1 hip extension movement which includes reverse hyperextensions, dumbbelll swings, glute-ham raise, etc.

"Speed Skaters." Muscle Activation As mentioned previously, the primary muscles utilized in the split squat are the quadriceps and glutes, while the hamstrings are also being activated, but to a lesser degree. Have used a lot of programs, basic 5x5 templates, WSFSB (although I don't think I really followed it properly because I was a noob), 5day BBing splits, 4day BBing splits, etc. Placing the front foot onto a 4" box increases the ROM and improves flexibility in the hip flexors & groin. I have resort to the bulgarian split squat to get the proper amount of load per leg. I don't back squat, rarely front squat, and when I do, it's usually with lighter weights. leg 60% Build-up sprint (arm & posture focus) 30 yds. The evolution of the exercise for me has been an interesting journey. In addition to making it tougher, the extra range of motion will also help with overall hip mobility, work the VMO even harder, and involve the ever-important hamstrings and glutes to a higher degree. 1. First a got introduced to this training concept (of pushing heavy shit) by the one and only Joe DeFranco. The BSS is effectively a rear-leg elevated lunge (that's what makes it Bulgarian, apparently) and can be done using dumbbells, a barbell, or on a smith machine. What muscles are used in a split squat?

Box squat into box jump; Depth jumps (onto box) Weighted Reactive box jumps; Unilateral exercise (w/ added ROM) - choose one of the following exercises and perform 2-3 sets of 8-10 reps: Bulgarian split squats, front leg elevated (holding DB's or with a barbell) Barbell reverse lunge, front foot elevated kupdf.com_built-to-last-defranco.pdf. - 10/10 Bulgarian Split Squats - 10 Squat Jumps: Workout by CrossFit Stimulus. Split Squat Jumps (BW only): 3 x 30sec 3a. (Advanced athletes can wear a light wei. 4A. I don't back squat, rarely front squat, and when I do, it's usually with lighter weights. i do them defranco style 1 1/2 rep fashion. . on my shoulders . down and back 1. Box Jumps - 3 X 3 jumps. Box Squat: 3RM; Evaluate/Teach Form 2. Perform 5-8 sets of 3-6 jumps each leg. Rest a moment, and then swap legs. Without hesitating, explode out of the "hole," pressing through the balls of your feet and throwing your arms out ahead of you. nothing burns more. Do the same number of reps on each leg. It's a one of the few exercises that can be performed using the smith machine . DeFranco's Combine DVD.) Perform this exercise by holding a dumbell in each hand, descend until the back . Plus, when you return to the standard range of motion, you will be shocked with how easy it feels and your numbers will skyrocket. It requires you to have strong leg strength, excellent balance, and coordination. I was using a gym bench for the back foot, and found them fairly difficult with my bodyweight and small dumbbells. Benefits of the Bulgarian split squat abound. Opinions on Joe Defranco WSFSB3.

Also, as a single-leg exercise . Iso Bulgarian Split Squat Active Foot 3 x 10 sec ea A2.

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