fitness level! For a more intense workout, give this rep scheme a try! No matter which exercise you do, you can apply this principle. I find this really works well for lower body exercises and have even incorporated in the Kickfit Crossfit challenge and Straight Up Strength classes this week. It was reported that the jump squats after the other squats was "brutal"!
Start by doing a slow, deep, controlled set of squats or leg presses. Perform
each set with heavy weight for 8-12 reps. Be sure your form is meticulous.
Immediately at the conclusion of the set, do a set of plyometric jump squats for
15-25 reps. For upper body, try doing bench press with heavy weight, slow deep full range of motion for 8-12 reps followed immediately with plyometric pushups for 15-25 reps. This allows the muscles to go through a full range of motion with slow
deliberate reps with a heavy load placed on the muscle. This will get deep into the muscle fiber. When the added quick, explosive muscle contraction is followed with the jump squats or plyo pushups, the muscle is flushed with blood, fatigued and will "burn" the muscle causing a quick lactic acid buildup.
The key to remember is to control your form on both the slow and explosive exercises! This will not only build raw power but also increase muscular endurance. I strongly recommend you have someone spot you during the exercises. Give it a try and see if you don't feel a difference in your workouts!!!!
And as always, consult your physician and a certified personal trainer for proper instruction and recommendations.