Summertime Challenges

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SkianS40

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My family is quite the competitive bunch and two of my cousins have extended challenges to me:

Challenge 1:
This is coming from a cousin that is convinced he knows everything about everything. We made a friendly bet last year on who would have better abs by this upcoming August. I'm not too worried about this one because he's taking the "crunch approach". I'm planning to drop about 5-6 lbs over the next month and I should be in good shape.

Challenge 2:
This cousin is the former athlete. He was always stronger and faster growing up, but I have passed him up now. He got angry on the 4th of July because I climbed up a pole he couldnt climb, then out sprinted him when he claimed he was still faster. Basically, he wants to complete in:

1) pushups (no prob for me),
2) pullups (again, no problem)
3) 100 meter dash (could be close, but i already beat him once)
4) long jump (eech, this is where i need your help!)
5) wrestling (whatever happens, happens... he wrestled in highschool, so i have to wing it here!)

So basically I'm turning to everyone here for hints/tips/suggestions on increasing my sprint speed and long jump. I plan to incorporate some HIIT sprints to help lose some body fat, but are there any other good workouts I can focus on??
 
Well for any jumping there are 2 things to consider :

1. Form - Good form will only really come from practising so get out there and give it a go. If you have never done long jump before then watch some you tube videos and give it a go.

2. Explosive Leg Strength - This is where you should have a leg up on him being a gym junkie. Squats, Deadlifts, Lunges, all the fun leg excercises you have been doing will prepare you for this. I would also start doing standing verticle jumps. Start with no weight and add some if you feel the need but the main aim is just very simply to jump straight up as high as possible and do this as many time as you can then beat it next time. This is th best excercise for explosive leg strength for stuff liek basketball etc. An alternative to this is a box jump where you jump up onto a raised platform (both legs together). Same concept but you don't get the landing of the standing verticle jump.

In regards to wrestling, it depends what kind of wrestling and what you are allowed to do. Make sure the rules are set out, watch some videos on you tube again and then its just a battle of strength which will involve your full body so make sure you are doing plenty of FBWs.

Good luck mate.
 
Thanks for the response...

The "form" part is what has me worried. I'm certain I have the leg strength on him, I just don't know if I can use it to my advantage. I've started focusing my workouts on more explosive movements. Yesterday for example I did:

3x12 Incline DB Press
3x12 Weighted Static Lunges
3x12 DB Rows
3x12 Dumbbell Squat & Swing? (NO clue what the "real" name of this is!)
6x 50yrd Sprints
3x20 Dynamic Jumping Lunges

The wrestling part is going to be more like UFC grappling. I'm pretty confident in this area due to the strength difference, and I've submitted some college level wrestlers without too much of a problem. Who knows what could happen though...
 
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