Strength Shoes are training tools that are designed to be worn while completing strength and explosive exercises in order to increase your vertical leap and explosive abilities. The workout program is beneficial for athletes whose performance benefits from being able to jump higher, sprint faster and change directions quickly, such as basketball and volleyball players.
Season
The workout program with Strength Shoes should be completed during the off-season when you aren't participating in competition. The workouts are intense and you're likely to be fatigued for days following each workout. Completing the workouts during the season may adversely affect your athletic performance.
Training Schedule
The workout program for Strength Shoes is eight weeks long, with two workout sessions being completed each week. The workouts break down and fatigue your muscle groups and your muscles require an adequate amount of rest in between sessions in order to see benefits. Allow at least 72 hours in between workout sessions. Follow a Monday and Thursday or Tuesday and Friday schedule, for example.
Preparation
Before you begin the workout program, take a week to get accustomed to the Strength Shoes. Put them on and wear them for an hour around the house each day. This will help improve your coordination while wearing the shoes so that you're more comfortable during the more difficult movements. Prior to any Strength Shoes workout, it's essential that your warm up properly in order to prepare your muscle groups and to help prevent injury. While wearing regular athletic shoes, jog a quarter of a mile. Follow the jog with five minutes of jump rope with your Strength Shoes on.
Exercises
Complete four strength-training exercises and four plyometric exercises while wearing your Strength Shoes per session. Each exercise should be completed at three sets of 10 repetitions, with three to five minutes of rest in between each exercise. The strength exercises include lunges, squats, stepups and calf raises.
To complete lunges, take a large step forward with one foot. While keeping your torso erect, drop your back knee down toward the floor, stopping just short of touching. Return to starting position and repeat on the opposite leg.
For squats, position your feet so that they're shoulder-width apart with your toes pointed forward. Bend your knees and push your butt back, lowering down into a squat until your thighs become parallel with the floor.
To complete stepups, step up onto a plyo box with one foot and then drive the knee of the opposite leg up towards your chest. Return to starting position. Complete all repetitions of one leg before moving onto the next leg.
The plyometric exercises include jump squats, lateral cone hops, bounds and rim jumps. To complete jump squats, lower down into a squat position and then explode up as quickly as possible, jumping up in the air. Stick the landing and then repeat. To complete lateral cone hops, jump side to side over a cone, focusing on taking off again immediately upon landing. To complete bounds, first position your feet so that they're shoulder-width apart, then jump as far forward as you can. Stick the landing, but immediately take off again. To complete rim jumps, stand directly underneath a basketball rim and reach your arms up towards it. Jump as high as you can over and over again, taking off immediately upon landing and each time trying to touch the rim.
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