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New Post 12/3/2010 1:24 AM
  Primordial Strength
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Adapting the Variable Method for Pre-season Velocity Cycle  

Adapting the Variable Method for Pre-season Velocity Cycle to Enhance Throwing Power by Steven Helmicki


Explosive Power Endurance through the variable method and shock method applications

Weighted box jump 12 inch box 25lb vest x 1 immediately followed by 50lb vest x 1 repeat 2 times non-stop

hydration

Back squat empty bar x 2 immediately followed by 20% 1 rep max x 2 immediately followed by 40% 1 rep max x 2 immediately followed by 60% 1 rep max x 2 repeat 3 times non-stop

hydration

Sorinex landmine press empty bar x 1 immediately followed by 20% 1 rep max x 1, immediately followed by 40% 1 rep max x 1 immediately followed by 60% 1 rep max x 1 repeat 4 times non-stop

hydration

Medicine ball wall throws 4kg x 1 immediately followed by 8kg x 1 immediately followed by 12kg x 1 repeat 4 times non-stop

hydration

Kettlebell swings 4kg x 1 immediately followed by 8kg x 1 immediately followed by 12kg x 1 repeat 4 times non-stop

hydration

After joint angles and leverage concerns are relieved the implements should be fired with maximum contraction and speed. Systema breathing- cycling in through the nose and out through the mouth in bursts should help control respiration.
 
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