Tip Jump for Gains Search Skip to content Menu Menu follow us Store Articles Community Loyal-T Club Loyal-T Points Rewards Subscribe to Save Search Search The World s Trusted Source & Community for Elite Fitness Training Tip Jump for Gains Denser muscle Better squats and deadlifts Sound good Then you need to work jumps into your workouts Here' s how by CJ McFarland June 9, 2018August 18, 2019 Tags Athletic Performance, Tips, Training Whether you're an athlete or just training for your own personal goals, performing explosive movements should be part of your plan. The following movements allow your body to create the muscular and neurological adaptations needed to fire quickly. While these require little to no external weight, they can have a big carryover to your squat and deadlift. This is due largely to the enhancement of muscle tissue quality and creating the ability to exert force rapidly. A few examples of what you can do: Box Jump Single Leg Jump Double-Leg Land Bulgarian Split Squat Jump Kneeling Jump Single-Leg Land If you're already extremely explosive, try these movements loaded with a dumbbell, medicine ball, or weight plates. If you've never trained explosively just use your bodyweight. When to Do Them There's no need to do these every workout. This type of activity typically works best on lower body days after a thorough warm-up and prior to any lifting. How Much to Do More is hardly ever better. Measure plyo work in ground contacts (feet hitting the floor), not reps. For one workout it's safe to say that anywhere from 25-50 ground contacts is more than enough. Bodyweight Considerations The range you do should depend on bodyweight and experience. Those who are heavier should perform fewer ground contacts per set since it can be detrimental for joint longevity. Rest Time Program your rest. Jumps rely heavily on ATP provided by the body since they're done quickly and over a short period of time. Once you've completed the exercise, take note of how long it took you to do it, then rest at least 3-5 times that amount. So if it took you 30 seconds to complete, rest 90-150 seconds. Get The T Nation Newsletters Don' t Miss Out Expert Insights To Get Stronger, Gain Muscle Faster, And Take Your Lifting To The Next Level related posts Training Great Guns in Twelve Weeks - Phase 4 Ian King is back with another of his legendary 12-week programs, this one an arm-specialization routine designed help you build a hefty pair of .44 magnums that even Dirty Harry would envy. Training Ian King August 4 Training A Simple Method for Improving Hamstrings They're one of the most difficult muscle groups to develop, but the cure to your underdeveloped hamstrings might lie in the answer to this question: "Which way do you point your toes during a leg curl?" Training Jimmy Smith August 15 Training Tip Use the Continuous Ramp Method For size and strength gains, it's hard to beat this unique training method. Check it out. Tips, Training Christian Thibaudeau March 14 Training Tip A Murderous Barbell Clean Complex This one-bar finisher contains elements that will help you perfect your explosive pulls and activate your glutes. Fat Loss Training, Metabolic Conditioning, Metcon, Tips, Training Eric Bach January 17