gonna be more agile you're gonna be more explosive
so the jumping never stops on Athlete
Day we want to be explosive as possible
in a unilateral position and a bilateral
position we've got to come up with
complex movement patterns and complex
series of jumps that we can then look at
and say okay this is a movement series
that might occur in a specific sport so
then we can take these exercises and
apply them directly to specific athletes
based off of who we're training and
that's where this next jump series is
going to come into play comment down
below if you've ever wondered why we
have scaffolding behind us in all these
videos so the next series the next
series of jumps that we're going to be doing
doing
is specific to football but this is
something you could use for soccer for
basketball for field hockey lacrosse
it's very very applicable now this is
also a series that we were using when we
were training Penn State linebacker Jan
Johnson who ended up going to play for
the Tennessee Titans and ironically I'm
actually wearing his shorts today
totally by accident as far as this video
production is concerned so this is going
to have unilateral jumps that are going
to be moving forward and being explosive
and springy laterally okay on one leg
we're gonna get into a bilateral jump
and then one big factor that I like is
if we add a box at the end of this we
have to actually focus on decelerating
pretty quickly this is where we have
this complex Series right we've already
done a whole bunch of different
movements to really Prime us to help us
feel more explosive more elastic this is
one of my favorite complexes for all
athletes really so we're gonna go here
and you want to alternate so if I'm
starting this one on my left I should do
two on my left two on my right so check
this out here I'm gonna go boom boom
boom boom boom boom boom
and you want to decelerate there
you want to change the way if you notice
I'm landing I'm projecting forward
projecting forward and then here you're
going to alter that angle and you won't
project as much forward because you
don't want to keep going okay so you got
to change that angle slightly
and the other big factor here you want
to get to a point
I tend to come out of this
and I'll sort of go boop boop you want
to land together there okay try and land
bilaterally at the same time
to try and coordinate a little bit more
effectively I like to think about this
as I have to cut
in different angles I'm maybe scraping
and following a running back something
like that if I'm a linebacker or a
safety and then
I'm following here
follow here then they throw the ball I
plant to go up for that pick something
along those lines try and think through
those different series that happen in a
specific Sport and then you can get a
little bit more creative and come up
with a cool complex like the Jan jump
series I would recommend five to six
sets probably two to each side it's
gonna be a lot of jumps but it's going
to make you a better athlete and so this
is one of the 700 different exercises
that we have inside of peak strength and
one of the coolest Parts about Peak
strength is that we have Athlete Day and
that's the big differentiator we take
movements and exercises and get you
stronger get you bigger get you more
powerful but then most importantly help
you become a better athlete specifically
on this athlete day that no other system
utilizes now we're going to close off
Athlete Day with a neurological rewiring
it's essentially an infrastructure reset
and these are groups of exercises that
we love to use all of the time because
they teach contractions and these are
going to be reflexive exercises so we
are good at spot and heavy cleaning
heavy snatching heavy bench and heavy
doing these things rapidly but we also
have to utilize movements that are going
to force us to coordinate very very
quickly in different positions and so
we're going to use a dumbbell snatch the
box I'm going to give you two variations
here so we're going to be here okay I'm
going to drop dumbbell snatch come
forward that eccentric portion is going
to lengthen your hamstrings okay and
then we want to react quickly and get
out of it so we're here boom boom I'm
going to show you another version here
where I want to get a little bit more of
that Shin angle to drop I'm going to drop
drop
snatch now look at that chin angle all
right not a little quicker I'm gonna go
boom boom and you can even play around
with how low are you letting that drop
but if I raise this here and I project
forward that's going to help me with
acceleration and that dropping of the dumbbell
dumbbell
forces me to think about projection
forward now this Next Movement
is something that we
designed after doing a full analysis of
Marshawn Lynch if you over on our Peak
strength Channel
you've been fortunate enough to watch
that video analysis
where I break down
how Marshawn Lynch
embarrasses Ray Lewis this is a Lynch
series jump and what we want to look at
is learning this movement pattern
learning it slowly slowly slowly and
then implement it quickly that's the big
aspect around training our nervous
system so the first thing that we want
to look at
is we're almost executing a side jump to
a curtsy squat to another side jump so
think through that lens and we can make
it piece by piece by piece and then in
turn expedite the process so that we can
transfer this really well to the
football field or to the soccer field or
to wherever we're playing just like this
we're gonna go here boom curtsy squat
jump and then we're going to go a little
bit quicker I'll show you again and I I
do want to do this on the peak strength
Channel where actually show you guys
videos of a tremendous athletic feat and
then how we can create exercises off
that so comment down below if you want
something like that now we're gonna go a
little quicker here boom boom so think
about this we're looking at deceleration
hard cut explosive out of that position
and one of the things that Lynch does is
he's very good at keeping his shoulders
Square he has tremendous mobility in his
hips and his ankles and that's we're
doing PVC pipe walls to come into play
that's we're doing those explosive
single leg squats in the beginning
that's where doing even the Pogo jumps
we've got to work through all those
different aspects we're here oh boom
okay one more
boom boom boom okay so use all these
different movements come in hit the PVC
pipes then you get into a little bit
easy movement the tuck jumps the single
leg Hops and then throughout the workout
you get more complex get to that Jan
jump series finish with the reflexive
work to rewire your entire nervous
system head over to peakstrength.f
download Peak shrink today so you have
700 different freak exercises all at
your fingertips because remember freaks
if you want to become a champion you've
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