A few weeks ago I brought up French Contrast training and how it could be applied to The Tire Iron. This week I will be making a more advanced variation which can be used for many different athletes. Athletes that want to focus on increasing their vertical jump (basketball, volleyball, and high jump) would focus on the first portion. Athletes who want to focus on increasing their speed/linear power (football, lacrosse, soccer, and sprinters) would use the horizontal portion.
The vertical focus begins with a heavy deadlift for 3 reps, (the third rep should be hard but always leave about 1 more rep in the tank) then moves into a band resisted squat jump using The Tire Iron. Finally it is finished with a regular jump (countermovement jump) to focus on increasing neural drive in the body part we want to work on (quads and calves). The linear portion begins with a heavy tire flip (focus on exploding the weight off the floor) and moves into a band resisted broad (linear) jump using The Tire Iron as its anchor point. Finally we finish with a broad jump again only this time with no band attachment. The workout is very demanding and places a lot of stress on the nervous system, so it should only be used by athletes who have more experience, and good mechanics. Start with 4 sets and work up to a maximum of 7 sets. Have fun and get strong!
A1) Heavy High Handle Position Deadlift 3 reps
A2) Band Resisted Squat Jump 3 reps
A3) Countermovement Jump 3 reps
A1) Heavy Tire Flip 3 reps
A2) Band Resisted Broad Jump 3 reps
A3) Broad Jump 3 reps