Name: Playbook - Jalen Williams - W1/D3 Week1 Day3: Force Production & Unilateral Strength
Uploaded: 2023-04-18T21:11:12.288Z
Duration: 75 min
Description: W1/D3 Week1 Day3: Force Production & Unilateral Strength

great low level extensive plyos to warm the body and build needed tendon stiffness in foot/ankle over long periods of time.

- Jump rope with the rope passing under your feet once each jump

Jump rope (2feet)

skip rope (1foot)

lateral line hops (2 feet)

lateral line hops (1foot)

forward line hops (2feet)

forward line hops (1foot)

level 1 plyo warmups

try not to load up. once feet hit floor contract quickly and explode land softly on box

seated box jumps (2feet)

seated box jumps (1foot)

lateral skater hops (speed)

lateral skater jumps (distance)

40% squat max for each leg ,3 reps both legs = 1 set

- Start with the barbell on your upper back
- Place one foot on the bench and move forward a few inches so the knee is bent to 90 degrees
- Push hips back and lower down until knee just touches the floor
- Push through your heel and stand up

Barbell Bulgarian split squats

Single leg RDL

dominate bodyweight before progressing to weight 2 sets of EACH LEG

single leg eccentric squat

pull ups

one of the best lower body exercises as well as cardio. works entire lower body from the arches of feet to glutes and core. 

progress up to 80% bodyweight but be sure to handle lower weight before progressing to higher weight always. be smart

first set can be a slow methodical push to prepare body for the resistance but sets after can be aggressive and explosive to train acceleration and 1 leg jumping

sled push/pull

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