Monday, March 26, 2012
WORKOUT BY ROBBIE DAVIS, C.S.C.S.
STRONGER, FASTER, HIGHER
USE THIS ROUTINE TO TAKE YOUR GAME TO AN ALL-NEW LEVEL
Blake Griffin may be the single most explosive athlete in strength and power exercises. Performing the strength exercise the world today, says Robbie Davis, C.S.C.S., Griffin's strength first primes the mind-muscle connection for doing the power coach and the owner of Gameshape in Los Angeles. Yes, great move at top speed--the key to improving explosiveness. Ready genes help. But that title doesn't come without work. That's why to take a page from Griffin's training plan? Then try this workout Davis has Griffin follow a routine that uses a one-two punch of from Davis. It'll have you soaring in no time.
Do this workout 3 days a week, resting a day between sessions. Perform each pair of exercises (for instance, 1A and 1B, 2A and 2B, and so on) as a superset. That is, do 8 to 12 repetitions of the "A" exercise followed immediately by 3 to 5 repetitions of the "B" exercise with no rest in between. Rest for 60 to 90 seconds and repeat. Do a total of 3 or 4 sets of each exercise before moving on to the next pair and repeating the procedure. For the B (or power) exercises, use a medicine ball that's about 5 to 10 percent of your body weight.
For video instructions and a digital training guide, check out this workout online at mhpersonaltrainer.com. There you'll also find a complete nutrition plan that you can customize for your goals and lifestyle.
Dumbbell Lunge, Curl, and Press
Stand holding a pair of dumbbells at your sides, palms facing each other and feet hip-width apart. This is the starting position [A]. Keeping your torso upright, step forward with your right foot and lower your body until your right knee is bent 90 degrees. Hold that position and curl the dumbbells to your shoulders [B]. Then press the dumbbells directly above your shoulders until your arms are straight [C]. Lower the dumbbells back to your sides, and then push yourself back to the starting position.
Dumbbell Box Squat, Overhead Press, and Calf Raise
Sit at the end of a bench and hold a pair of dumbbells next to your shoulders, with your elbows bent and palms facing each other. Set your feet wider than shoulder-width apart and your lower legs nearly perpendicular to the floor. Brace your core (as if you're about to be punched in the gut), tighten your glutes and thighs, and lean your torso slightly forward [A]. Without moving your torso, stand up [B]. Then in one move, press the dumbbells directly over your shoulders while raising your heels as high as you can [C]. Reverse the moves and return to the bench.
Basketball-Stance Pushup and Row
Hold a pair of dumbbells and assume a pushup position, but with your knees bent instead of straight and your feet about shoulder-width apart. This is the starting position [A]. (Davis uses it because it mimics the lower-body stance often used in basketball.) Bend your arms and lower your body as close to the floor as possible [B]. Push back to the starting position. Keeping your body steady, row the dumbbell in your right hand to the right side your chest [C]. Lower it and repeat rowing on your left side. That's 1 rep.
Medicine-Ball Split Jump
Hold a medicine ball in front of your chest and stand with your feet 2 to 3 feet apart and staggered, your right foot in front of your left. Keeping your torso upright, bend your legs and lower your body into a lunge [A]. Jump with enough force to propel both feet off the floor, and then scissors-kick your legs [B] so you land with your left foot forward. That's 1 rep. Repeat by switching leg positions.
Medicine-Ball Backboard Taps
Hold a medicine ball at shoulder height and stand with your feet shoulder-width apart [A]. Dip down into a squat [B], and jump as high as you can while raising the medicine ball above your head and tapping it against a backboard [C]. (If you're not on a basketball court, just try to imagine a backboard.) Land softly and repeat.
Medicine-Ball Chest Pass
Stand with your feet together a few feet from a wall, and hold a medicine ball in front of your chest [A]. Step forward with your right foot and chest-pass the ball to the wall [B]. Catch the rebound, reset your feet, and repeat, this time stepping forward with your left foot. (You can also pass the ball to a partner instead of bouncing it against a wall.)
(last measured when Griffin was in college)
(from a standing, flat-footed position, jumping off both feet)
Davis, Robbie. "THE BLAKE GRIFFIN WORKOUT." Men's Health Jan.-Feb. 2012. Psychology Collection. Web. 26 Mar. 2012.
Gale Document Number: GALE|A282110138