Don’t forget your jumps for power!
Louie says 40 Jumps, twice a week.
When Dr. Squat trained Evander Holyfield, before he won the HW title, they did afternoon sessions of jumping.
Wendler likes jumps every lifting day.
Chad W. Smith and juggernauts jump.
Alpha, who keeps a lot here, does jumps as part of his “dynamic warm up,” or pre lift conditioning.
I have some book by Y. Verkhoshansky, and for wrestlers, he recommends;
1.“Barbell squat jumps for 8 reps.”
2.“A ten-fold jump from leg to leg for 2 repetitions.”
3.“Kettlebell squat jumps for 8-10 reps.”
4.“Double leg squat jumps while remaining in place for 10-12 repetitions.”
5.“Jumps onto a box 40-50 cm high with a double leg take off for 4-6 reps.”
6.“Six or ten-fold jumps(2 on the left leg, 2 on the right leg for 1 repetition.”
Rest 15-20 seconds between exercises. Do 2-4 series, separated by a rest of 6-8 minutes.
-I have ZERO experience with Barbell squat jumps, but jumps up onto a box, broad jumps, skipping, and hopping around frog style are all pretty low risk.
Also, max is right about Westside using the sled drag for fighters. Sled Drag bear hugging a barrel to drive the hips “in,” or squeezing a soccer ball to developing squeeze power for chokes, or holding dumbbells or barbells with “your dukes up” to build shoulders and upper back.
Check out the Westside Barbell Podcast from more ideas.