To be able to jump and change of direction with explosive speed, you must produce high levels of power in biomechanically correct positions and velocity. We will work to improve your rate of force development with a combination of weight room and running/plyometric workouts.
When you are sprinting full speed, your foot is only in contact with the ground for less that 1/10th of a second. It takes you more than 4/10th’s of a second to develop your maximum force (i.e. squat max). So we focus our lower body power training to improve your rate of force development rather than trying to see how much weight you can squat. This will enable you to generate the greatest amount of force in shortest amount of time in the specific biomechanical movements for the tests you will be performing.
We’ll also train for upper body muscular endurance and strength for the bench rep test, while all other modes of training will be focused on improving your rate of force production.