Strength & Conditioning
what percentage of 1RM, how many sets/reps, how much recovery?
also, are jump squats an actual jump movement or the sort of jump when performing a clean (heels up)?
Olympic lifts – 70-80% – 4-6x 2-4 reps
Squat movements – 20-50% – 4-6x 4-8 reps
Jump squats are a full jump off the ground yes.
why so many sets? i usually never go ever 3, even when i was doing hypertrophy work in general prep phase
what about bench?
Bench is like the squat set up.
During a power phase you’ll mostly only use a few major exercises so you’ll wanna do more of them.
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