The goal of these “ADVANCED” Workouts is to develop absolute strength, power and explosiveness. These should be used carefully and only when the athlete is prepared for this level of intensity. They should be very familiar with the movements and have sufficient levels of strength, before moving into this category.
*1-5 reps, 3-5 sets, 3-5+ minutes of rest between sets.
- Sandbag Front Squat (on fists)
- Sandbag Overhead Press
- Zercher Goodmorning
- Bearhug Carry
*Contrast training uses a combination of heavy loads and explosive movements to stimulate the nervous system and muscles to fire more powerfully and efficiently. 3-5 reps heavy, 3-5 reps explosive, then rest 3-5 minutes.
1b. Hurdle Lateral Repeats (2 ft hop)
2a. Versapulley Bar Press
2b. SA med Ball Cross w/ Partner
3a. Bulgarian Split Squat (asym load…shouldered bag)
3b. SL Hurdle Hop (studder landing, repeat)
4a. Versapulley Woodchop w/ Weight Shift
4b. Med Ball Rotational Throws with counter step.
*Explode, rest, repeat. Done correctly, these workouts can help you learn how to repeat explosive efforts and recover more efficiently.
Advanced Med Ball Drills
- Kneeling to Standing + Chest Pass for distance
- Change Angles n Deliver the Shot
- Switch Stance to Med Ball Cross