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.
- Double KB Front Squat
- Single Arm Overhead Press
- Barbell Hip Extension w/ Bands
- Racked/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. KB Swings w/ Bands
2a. Weighted Dips
2b. Battling Ropes Outside Circles
3a. Bulgarian Split Squat (zercher load)
3b. SL Hurdle Hops fwd (land soft)
4a. Versapulley Woodchop
4b. Med Ball step+throw
*Explode, rest, repeat. Done correctly, these workouts can help you learn how to repeat explosive efforts and recover more efficiently.
Sprints – 400m, 200m, 100m, 50m, shuttle runs. There are a lot of ways to mix up your sprint workouts. We tend to use a variety of distances and intensities throughout the camp. Just like training, some days are easy and long, others are short and intense.
Option 1: 6 X 400m
Option 2: 10 X 200m
Option 3: 12 X 100m
Option 4: 14 X 50m