ALPHA Human Performance: Combining the off platform features of the Vertimax with different training drills

As I have written about in previous posts, I am a huge fan of combining exercises together to double the training effect.

In the two videos featured in this post, we use the bungee resistance of the Vertimax platform and combine it with a ladder drill (working quickness) and side angle plyo boxes (working lateral explosiveness).

The key is in the resistance: getting enough resistance to make the athlete have to exert effort through the duration of the drill.

DB 1-Arm Snatch

Want a simple power builder that is basic, but an absolute killer? Try DB 1-arm snatches.

1) Grab a dumbbell in one hand and stand with the feet slightly wider than shoulder-width apart.

2) Descend your hips in a "power position" with flat back and chest up

3) Quickly pull the dumbbell toward the ceiling while at the same time extending your knees and hips and raising on to the balls of your feet, keeping the dumbbell close to your body as you pull it.

4) As the dumbbell gets to its highest point, very quickly rotate your elbow under the weight while extending your arm.

The dumbbell will rest over the top of your shoulder with the palm facing away from your body. "Catch the weight with knees slightly bent

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Combining the off platform features of the Vertimax with different training drills