Day 3

      Just got back from the gym and I am BEAT. Day 3 is the lower body explosion day, dedicated to sprints and jumps; but it also includes the upper body by throwing in bear crawls and handstands. I mixed all of these together into a non-stop circuit that I was supposed to go through three times but only made it through twice haha. Since it was raining we, me and my friend Dan (shout out), did this on an indoor basketball court, starting with the sprints. We ran from hoop to hoop once, rested for ten seconds, then ran across and back, rested ten seconds, then ran hoop to hoop 3 times (so we added a basketball court each length). Right after this we went directly into bearcrawls to halfcourt, then transitioned to backwards bearcrawls for the remaining half. After, that we did 10 squat jumps, 20 reaction jumps (you jump directly when you hit the ground), and then 50 burnouts (stiff-legged calf jumps). Finally, we ended with 10 handstands. This routine burned the legs to the max and did a number on the upper-body as well.
      Since I already posted on the importance of jumping, bearcrawls, and handstands, I'll talk about sprinting. Obviously, sprinting is key to increasing speed and explosion; you can only increase your running speed by running your hardest (a thing to think about with lifting). However, sprinting also increases both strength and testosterone levels. Sprinters are very strong because of the explosion that there muscles are used to performing, just like lifters lifting heavy weight. Also, it has been proven that sprinting after a workout can increase testosterone levels up to 25 times their normal standing amounts, much more than a workout without sprints. Keep that in mind when you have extra gas in the tank after your next lift.