A mix of acceleration work, heavy lifts with contrast training and of course gymnastics.
A1: Speed dead lifts
A2: Tuck jumps
A3: Dumbbell acceleration jumps
A4: Over speed jumps
A5: Tuck plange push ups
4 sets, 4-5 reps of each exercise. Resting 30 seconds in between exercises and 4-5 minutes in between sets. This will give you maximum recovery to be able to get maximum output.
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