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.
- Zercher Squat
- Double Barrel Push
- Hex Bar Deadlift
- Suitcase 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.
1a. Hex Bar Deadlift
1b. Zig Zag Hurdles
2a. SA Barrel Push
2b. SA Medball Cross
3a. Lateral Step Lunge
3b. Lateral Leaps
4a. SA Dumbbell Row
4b. SA Versapulley Row
*Explode, rest, repeat. Done correctly, these workouts can help you learn how to repeat explosive efforts and recover more efficiently.
Jumping – The internet is full of guys trying to jump onto the highest box they can find, but thats really not the best way to develop explosive jumping power. Since jumping is an explosive movement, its important to lay a good foundation so we avoid injury and develop the most solid athlete.
Below you will find an example of our jump progressions. Choose one, work on it for a few weeks and then move on to the next one.
- Jump onto a box, land soft, step down.
- Jump onto a box, step off, land softly.
- Jump over a hurdle, land soft on the other side, repeat.
- Jump over a hurdle, studder step and repeat.
- Jump over a hurdle, minimize ground contact time, repeat.
- Add height, distance, speed and volume slowly over time, without sacrificing form.