Bodyweight Combing explosive training and grinds

[alex88]

Hello everyone,

in this article
Aleks "The Hebrew Hammer" Salkin
Aleks talks about mixing grinds and explosives.

How does one integrate it in his training?
How long can you use it in one cycle?
Any other tips?

Thank you in advance
Alex

 

[pet']

Hey,

As it is explained in S&S, it depends of your goals: indeed, your training will be different if you're looking for explosivity / endurance / cardio or pure strength.

Basically, if you are alooking for strength you have to train low reps (grinds) first. You will always do the "conditioning part" in the end.

That way, an example of bodyweight session with push up variations (in that order):

1/
OAOL push ups: strength, 3-4 reps for 3-5 sets, slow / normal execution speed
2/
Clap push ups: explosivity, 15 reps for 5 sets, normal on negative phase, explosive on positive phase
3/ (option)
standard push ups: endurance, 20 reps or more for 5 sets

Kind regards,

Pet'