Hey guys I sent this question to CW to see what he thought and I also want to see what the westsiders and others on this forum thought.
Has anyone using westside or variant had success using the CW’s jumping box squat and explosive push-up or ballistic bench in place of or alongside traditional speed box squats or speed benchs?
I was thinking of trying to cycle it two ways:
3-6wks traditional WS speed work
3-6wks jumping box/explo push-up/ballistic bench
or
3-6wks trad WS speed
3-6wks half sets traditional half jumping box/explo push-up or ballistic bench.
Jay Shroeder is big on bench presses where he throws the bar and medicine ball throws/catches etc…
I could see this working because you don’t have to break at the end of the movement…
Anybody with personal experience?
Snipp,
It really depends on your strength levels. The jumping box squat and explosive push-ups are absolutely awesome for those with average strength levels. But adding load to those two movements is a little tough. For example, if your max bench is 450 and your max squat is 650, you would have to use extra load for the two movements I described (depending on your bodyweight). Jumpstretch bands can be stretched around your upper back for explosive push-ups, and a barbell or a dumbbell in each hand can be added to increase the load of jumping box squats.
You should try both variations and see if you notice a difference between the two. Trainees in the elite category might favor the WS method of speed exercises because the load is easier to manipulate. But my exercises allow for a continuation of force when approaching lockout (very important).
Re: medball throws. Uninhibited movement. Used them when training for athletics. Some great exercises, don’t have to stop the bar, allows you to explode from different starting positions, among other things.