Day 1 – Strength Clusters
ie… 3 reps, rest 20sec, 3 reps, rest 20sec, 3 reps, rest 20sec, 3 reps, rest 20sec, 3 reps, rest 20sec
- Landmine Press
- Split Squat, weight racked or percher
- Weighted Chin Ups
*3 reps, rest 20sec and repeat for 5 rounds per set. Perform 2 sets per exercise with 3 minutes rest between sets.
Day 2 – Alac Power Intervals
The goal with these intervals is to put the maximum amount of power into each interval, get a sufficient amount of rest, then repeat that explosive effort.
Week 4 – 10 sec ON, 50 sec OFF x 10 sets on each exercise.
Week 5 – 10 sec ON, 40 sec OFF x 12 sets on each exercise.
Week 6 – 10 sec ON, 30 sec OFF x 14 sets on each exercise.
Choose 4 drills:
- air dyne bike
- battling ropes
- versa climber
- towel taz
- or similar drills that you can perform fast for desired time
Rest 3-5 minutes between each drill.