EN Jump Squat SOLO Challenge - October 2013
Hi Team,
As promised in our 2014 Challenge Announcement, we are offering both TEAM and SOLO challenges for the remainder of 2013 and into 2014. Here is your first SOLO Challenge, to be completed. Lets start off with something easy (NOT).
30 JUMP SQUATS (GOOD FORM) in ONE MINUTE by 10/31/13
The Challenge: Complete 30 jump squats in 1 minute
You have until the end of October to complete the challenge.
Action Steps:
1. Watch this video to see how to perform a jump squat with correct form:
http://www.youtube.com/watch?v=utQShuge6Vk2. Sign up for the challenge tracker in this spreadsheet here.
3. Smack talk is optional, and should be done in the Challenge Forum.
Read On To Learn More:
Jump squats are a versatile movement and can be used to accomplish quite a few different things:
* build strength-speed
* build power
* improve rate of force development, and of course build up plyometric capacities.
What Are Plyometrics?
Unlike typical strength training exercises that involve long, slow movements designed to increase muscular strength and mass, plyometric exercises involve quick, explosive movements designed to increase speed and power.
A plyometric exercise consists of three phases. The first is a rapid muscle lengthening movement called the eccentric phase. Second comes a short resting period called the amortization phase. Finally, the athlete engages in an explosive muscle shortening movement called the concentric phase. The athlete repeats this three part cycle as quickly as he can.
The goal of plyometric exercises is to decrease the amount of time in-between the eccentric and concentric movements. By reducing the time in-between these two movements, a man can become faster and more powerful.
They can be used at the beginning of a workout for no other purpose than to increase muscle motor unit recruitment and enhance subsequent strength work.