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 Squat w/ Chains
- Weighted Pull Ups
- Barbell Deadlift with Chains
- Overhead 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. Med Ball Throw for Height
2a. Weighted Push Up
2b. Step + Medball Cross Pass
3a. Rotational SB Lunge 2
3b. Skip for Height
4a. Rev Crawl + SB Pulls
4b. Battling Rope Tsunamis
*Explode, rest, repeat. Done correctly, these workouts can help you learn how to repeat explosive efforts and recover more efficiently.
Ground Based Drills
Sit thrus, bobcats, gorilla runs, tumbling, gymnastics drills and other sport specific drills can be a great way to develop speed and power on the ground. Choose a drill that can be done explosively, with good technique, perform it for about 10sec, rest and repeat for the desired number of rounds.
Sample schedule might look something like this:
- 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).