Add bounce squats to exercises to construct extra muscle energy

Developing muscle strength and speed requires skills other than raw strength and endurance. A new study of soccer players in the Annals of Applied Sports Science found that 40 minutes of plyometric exercises twice a week was better than direct strength training for improving players’ strength and speed after 12 weeks. (Resistance exercises were better, however, to improve strength and endurance.)

The good news: you can have the best of both worlds by combining movements. Do weighted squats of 2 x 10 reps (strength training), then drop the weights and do squat jumps of 2 x 10 reps (plyo training). Follow the Bulgarian split squat weighted 2 × 12 reps, then switch to either box jumps of 2 × 10 reps or limits of 2 × 10 seconds.

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