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explosive strength program jump higher

Re: explosive strength program jump higher

Postby levi-hoch » Tue Feb 21, 2012 12:10 pm

Hello godfrey3,

To answer your first question of how many times per week should you be running the Explosive Strength program, it is recommended that you allow 48 hours between any strength enhancing sessions ran on a muscle group. If you ran Explosive Strength on your calves one day and hamstrings the next, and then back to calves, it would give your muscles time to recover between sessions. You can run Active Recovery daily and it's beneficial if you do because not only will it help you recover faster, it will help maintain muscle memory that you've trained by running the strength enhancing programs. Running Explosive Strength develops fast twitch muscle fibers that would otherwise be unusable and wouldn't normally respond to a voluntary contraction. Forcing contractions from muscle fibers that would otherwise be dormant and conditioning them to respond to voluntary contractions for when you need them for jumping higher and dunking that ball. Active Recovery will contract those same muscle fibers you've trained using Explosive Strength but won't fatigue the muscles as it doesn't hold sustained contractions. Running Active Recovery every day will help maintain the muscles.

Your second question is related to the first and the answer to how many energy levels you should try and obtain is, as high as you're able to tolerate. The higher you turn up the energy levels, the more muscle fibers will be recruited. The intensity and duration of the contractions will not change when you increase the energy levels as that will remain constant but will force more muscle fibers to respond and conditions them to be usable for the basketball you're training for. It is painful and should be in order to get the greatest benefit from any of the strength programs on the Compex. The pain should be at your tolerance level but slightly beyond your comfort level. I think you'll be really impressed with the gains you'll achieve with using Explosive Strength on a regular basis but we can't give you a number on how many inches your jump will increase. If you experience a significant advantage, please let us know, we'd love to hear about your success using Compex in your training!

Lastly, I'd like to recommend altering the program once in a while to develop more general fitness as well, such as running Resistance or Strength on occasion and not just Explosive Strength all the time. I think you'll realize greater fitness gains by mixing it up once in a while.

If you have further questions, please let us know!

Regards,
Levi
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