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Crumb Bumpers

How to Organize Plyometrics and Speed Workouts

Originally Published: January/February 2010

It's been said that "All things being equal, the strongest athlete will always win." True, and that's why coaches place so much emphasis on the BFS Set-Rep weight training program, not just in the off-season but in season as well. But just focusing on the weights, such as powerlifters and bodybuilders often do, is not enough. BFS is called the "Total Program" because it has balance.

Although a 400-pound bench press is impressive, the time it would take an athlete to develop the strength for such an accomplishment would take away from developing other athletic qualities - qualities such as speed, agility, flexibility, jumping ability and muscular endurance. Let's look at what the research says, for example, about jumping ability.

Many studies have been done that show that plyometrics combined with weight training produces superior results than weight training alone can produce. In a paper published in the Journal of Applied Sports Science Research in 1992, researchers conducted a six-week study on the effects of squatting and plyometrics on the vertical jump. The group that performed just the squat increased their vertical jump by an average of 1.3 inches - pretty good. When plyometrics was combined with squatting, however, the increase was 4.2 inches! With such results, it's obvious that box jumping should be a part of every athlete's workout...

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