Just FYI: The Smackdown workouts have been announced! Click the link…or you can simply scroll down to the previous post… 

With a few heavy workouts in the bag, and a weekend full of competition and more heavy work, Thursday’s classes focused on some explosive plyometric work followed by some interval conditioning.

1 x 5 Broad Jumps

• 5 broad jumps, maximizing each broad jump to cover as much distance as possible, followed by a light jog to the far end of the bball court. Speed was not a consideration, only maximum distance covered in each jump. 

1 x High Bounding (1/2 court)

• Also known as “power skips.” Although the high bounding was done to 1/2 court, these are not distance-focused; rather, the emphasis is on driving the knee, and by extension the body, as high as possible on each bound. Speed was not a consideration, only driving as high as possible with each skip. Upon reaching 1/2 court, lightly jog the remaining 1/2 court. 

1 x Broad Jump x 40′

• Instead of a set number of jumps, the goal this round was to cover a set distance (~40′, or half the length of the bball court) in as few jumps as possible. Once again, neither speed nor time was a factor, allowing athletes to concentrate on maximizing each broad jump.

2 x Long Bounding (Full Court)

• Although termed “bounding,” this exercise was very different from the earlier high-bounds/power-skips. The goal is to maximize the distance covered with each stride. The arms and knee-drive still play a large part, but the front leg must now extend, reaching forward. The goal was to cover the length of the bball court in as few strides as possible. 

2 x Broad Jump 80′ for Time

• The culminating exercise was to broad jump the length of the court as fast as possible. Distance covered by each jump will be slightly diminished, but the goal is to use the absorption when landing as the set-up for the next jump (as opposed to absorbing, standing, re-loading, then jumping again). Use of the arms is a must, as is maintaining good posture. Without fully utilizing the arms, both timing and balance will be greatly impaired. Without good posture, stringing together consecutive jumps will become increasingly difficult, as the body fights to re-right itself after each jump while also preparing for the next instantaneous jump. 

The focus on posture and explosive movement was not an abstract piece of class, however, as the met-con would involve multiple movements with very similar demands.

Weight for the DB Squat Cleans was prescribed so that both DB’s equaled roughly 1/3 body weight for the ladies, and 1/2 body weight for the gents.

The explosive requirement in the met-con should be evident, whether it’s moving the body through space (as with the box jumps), or using the body to move an object through space (as with the wall balls and squat cleans). The ab-mat sit-ups are not simply a random add-in either. As with the pre-metcon plyometric work, posture plays a huge roll in the three other movements, and core stability is the ultimate arbiter of posture. Lose the core, and the first thing you’ll notice is chest drop, which makes it hard to jump as high, or throw the ball straight up, or hit full extension with the DB’s.

A reminder to come out and support your fellow athletes at the Smackdown tomorrow if you’re around. Also, class will be at it’s regular time on Sunday, including the 9am Elements (which will cover push press, push jerk, and kettlebell swings).