To accomplish this increase in nervous system activation, we'll do Bulgarian Split Squats alternating reps of holding one dumbbell then two dumbbells (also switching sides with the single dumbbell).
In general, when properly applied, plyometrics are a great training tool for developing power.
However, while the benefits are there, the loading that plyometric training can put on muscles and joints isn't appropriate for every trainer.
This is a "backdoor" method I've come up with for getting a similar type of increased muscle activation without the same level of potentially injurious force as plyometric training.
It makes it something a lot more people can do and develop lower body power with.
I came up with this concept when I worked on cruise ships, years ago. I was in the crew gym doing lunges when the sea was rough and the boat was rocking quite a lot.
I noticed that I could either make it WAY easier out of the bottom position if I timed my lunge to when the ship was basically "falling away" from the movement or I could make it MUCH harder by timing it so that when I got into the bottom position, the ship started rolling back and "coming at me" so to speak, making me have to suddenly fight the weight AND the movement of the ship.
It felt like the weight was being instantly doubled at the bottom.
The muscle activation I got from that was just INSANE.
Every time the sea was rough, I would work legs just get the effect!
This is a way to duplicate the sudden weight increase effect of the ship rocking by picking up the second dumbbell and immediately trying to push with POWER out of the bottom of the exercise.
You'll be activating the Myotatic Reflex, which activates the largest and fastest motor units in the lower body. These innervate the fast twitch muscle fibers, which have the greatest growth, power and strength potential.
You will curse me but this is worth trying.
How to Do 2-1 Bulgarian Split Squats
First, you'll need a bench and two equal weight dumbbells. I'm using 65 lb dumbbells here.
Get set up as you would for a normal Bulgarian Split Squat. You should be very familiar with this exercise before trying this method.
Start by grabbing both dumbbells and doing a normal rep.
Now at the bottom, set one dumbbell down.
And come up to the top.
This is the "priming" rep, so to speak.
Now come down to the bottom and very quickly grab the other dumbbell.
The moment you do, come up with POWER. This sudden increase in loading will give you the muscle activation we're looking for.
Now come down and set the other dumbbell down.
And do a rep.
Repeat the sequence of alternating reps of two dumbbells and one dumbbell for about 6-10 total reps. You should aim for 3-5 "double dumbbell" reps here.
Take a rest (2 minutes) then do the other leg. Because this is nervous system training, you don't want to straight into the other leg...you'll have less nervous system drive/energy available and it won't be as effective.
Repeat the sequence using the other leg (alternating reps of 2 dumbbells and 1 dumbbell, switching sides).
I recommend 2 sets on each leg (with at least 2-3 minutes rest in between each leg).
This is a really powerful way to get greater muscle activation in your leg training. It'll develop power withiout the same force impact of plyometrics.
Another excellent way to train your nervous system is via Band Weight Increaser Squats
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