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 Bearhug Squat
- Fat Grip Floor Press
- Banded Hip Extension
- Racked/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. Zercher Goodmorning
1b. Med Ball Throw for Distance
2a. Versapulley SA Press
2b. Single Arm Med Ball Push throw (cross)
3a. Alternating Rotational Lunge
3b. Skip for Distance
4a. Barrel Tilts
4b. Chain Sidewinder
*Explode, rest, repeat. Done correctly, these workouts can help you learn how to repeat explosive efforts and recover more efficiently.
Stand Up Scenarios
Quick Shuffles, footwork, agility drills, changes of direction, pivoting, sprawling, towel taz and other movement drills are great ways to develop more speed, power and quickness on your feet. Move quick, react to verbal commands, react to a partner…be creative and there are a bunch of cool ways to challenge your athletes. Same as previous months, focus on moving quickly and repeat those explosive efforts.
- 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).