If you read my blog you know that I’m slightly obsessed with increasing shot speed and power.
Fortunately, I’ve been able to measure consistent improvements in shot speed/power every 6-8 weeks with the guys who are following my programs and/or working with me directly.
Before I started the research I made a commitment to myself. I said that I would do as little as possible to change my current training system. I knew this would allow me to better identify what was having a positive impact on shot speed and power.
I decided to simply add some explosive exercises at the start of every training session. On top of that, I didn’t wave the volume of the jumps. This way, I could be more sure that it was the implementation of the exercises that were contributing to any improvements.
The Box Squat Horizontal Jump has been a mainstay in all of the programs I have designed and implemented since I started the research.
What have I found?
In a nutshell- as the distance per jump increases, shot speed and power increases.
When I first started using this jump, most of the wrestlers I was working with were jumping about 8 feet.
After 6 months most were consistently jumping about 10 feet.
Because I didn’t implement many exercises, I am very confident that this jump variation has a huge impact on increasing shot speed and power.
Anyway, here’s how to do it:
Note the pause before each rep. I think this is important simply because in a match, you’re rarely “loaded” before you take a shot.
What do I mean by that?
There usually isn’t tension in your muscles like there would be if you were to perform a Depth Horizontal Jump:
Anyway, here’s a variation/progression I would use if you feel like your performance is starting to plateau. I also like to use this progression 6 weeks before major tournaments.
By eliminating the arm action, you force your legs/hips to produce more force. It’s a great way to peak power development.
Want to see why and how I program Horizontal Jumps? Read Lifting Programs for Wrestlers.
Hi, I’m Dickie (the author of this blog). Here I am with my good buddy, Kyle Dake. While he doesn't have a nice coat like me, he is pretty good at wrestling. Here's what he said about my training system:
Before I began lifting using Dickie's system my wrestling skills were getting slightly better. I've now been lifting under his guidance for more than 5 months and I have begun to dominating ALL of my competition. At first I had little faith in Dickie and his program, but now I would run into a wall if he told me I would get stronger! I know it sounds insane, but I would. The bottom line is Dickie is an expert and knows what he is talking about. If you want to defeat those kids whom you've always lost to and reach a level you never thought possible, I suggest you start lifting using Dickie's system immediately.
-Kyle Dake, 4X NCAA Division 1 National Champion