Explosive repeat method for conditioning

Setting: At home or gym

Level: intermediate/advanced

Intensity: High Intensity

Who is it For: Any jumping athlete, someone that has been training for several months as the movements are quite dynamic in nature.

Equipment Needed: Med Ball medium weight 8-12 lbs

short box or bosu ball and some cones

Do you hate going for long runs but want to find a way to move and get your heart rate up? This may be a good vid for you! If jumping hurts, skip this one.

These are all power movements that can offer a plethora of benefits.

Side slams X2–Knee high, heels high, vert jumps–broad jumps–clap pushup

Every movement is 2 reps. I would run the cycle 5X before moving to an active recovery. That will give you 10 reps of all of these dynamic power movements and should have your heart rate elevated.

For active recovery I chose lateral steps and movement back and forth over a bosu ball, 15X back and forth is what I started with. I then did some lateral slides for another 15 secs w/o the bosu.

After I finish the round and my heart rate drops below 130 I can run another round.

5 rds should give you a good amount of time in the conditioning zone and take you roughly 30 mins.

I added a few other things at the end off of one foot before rolling out, taking me over 40 min mark. Any questions hit me in the comments!