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.
- Barbell Front Squat
- SB Overhead Press
- Barbell Deadlift
- Racked KB 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. Barbell Hip Extension
1b. Hurdle Hops
2a. Barbell Floor Press
3a. Asym Racked KB Lunge
3b. Switch Stance Jumps
4a. Side Rope Pull
4b. Chain Sidewinders
*Explode, rest, repeat. Done correctly, these workouts can help you learn how to repeat explosive efforts and recover more efficiently.
Battling Ropes – Battling Ropes, developed by John Brookfield, are one of our favorite drills during this explosive phase. Some of our favorite explosive drills include alternating waves, double hand waves, sidewinders and tsunamis. Choose one drill, blast it for 10sec, rest, repeat. The key is being able to repeat that explosive effort and maintain the intensity that you had on the first round.
- Week 1: Explode for 10sec, Rest for 50sec, repeat for 10 rounds.
- Week 2: Explode for 10sec, Rest for 40sec, repeat for 12 rounds.
- Week 3: Explode for 10sec, Rest for 30sec, repeat for 14 rounds.
- Week 4: Explode for 10sec, Rest for 20sec, repeat for 16 rounds.
*Perform 2-3 Drills for each workout (Jump, Sprint, Throw or other explosive drill of choice).