There’s been a lot of discussion about the value of dynamic work. I’m 100% in favor of it, and all you have to do is look at some of the most explosive athletes on the planet – throwers. Most of these guys possess very high levels of strength and speed. Along with football players, they’re some of the biggest and fastest athletes around.
Growing up I always looked at how these guys trained , guys like Randy Matson, Ulf Timmerman, Randy Barnes, Brent Noon, etc. All of them reportedly trained with basic exercises like the squat, bench, and clean and did a ton of jumps, sprints, and throws; the latter being what I consider to be great for any athlete, even if you’re just performing on the platform.
The trick is to set up a basic training template and incorporate the appropriate jump or throw. For example:
•Warm-up (jump rope, dynamic/static stretching, foam rolling)
•Dynamic training (box jumps, hurdle jumps, shot put/medicine ball throws)
•Strength work (squat, clean, deadlift, press, bench press)
For the jumps and throws, make sure your level of preparedness matches the exercises – don’t start out with five-foot depth jumps. Med ball throws (over the head,
chest passes, backwards) and simple landing drills from a box are all good ways to make sure you’re ready for the next step.
Along with starting with the right exercises, it’s important not to turn this into a conditioning session. Take your time and do the reps CORRECTLY. Unlike a gangbang, training is always about quality over quantity.
I designed the 5/3/1 program to be very versatile for every situation and every lifter– from athlete to gym rat to powerlifter. You just need to fit the right pieces into the program to customize it for you.