Sample Program for Explosive Power
Explosive power is one of the most important attributes for most great athletes, but training explosive power can be tricky! It is much more complicating then doing 3 sets of 10 repetitions in the bench press, back squat, and bicep curls. There is some science involved!
The 3 factors of EXPLOSIVENESS
Strength (Force)
Definition: The total amount of force that an athlete is able to apply.
How to Maximize: Move heavy loads at low speeds.
Programming Example: Back Squat – 4×5 @ 85% 1RM – 3 Minute Rest
Speed (Velocity)
Definition: The rate that an athlete moves.
How to Maximize: Move light loads at maximum speeds.
Exercise Example: Hurdle Jumps – 4×5 – 1 Minute Rest
Power
Definition: This is a product of both strength and speed, and it is the MOST important factor!
How to Maximize: Move varying loads at varying speeds
Exercise Example: Trap Bar Squat Jumps – 5×3 @ 50% Bodyweight – 2 Minute Rest
Summary
An athlete cannot maximize power without being strong. On the flipside, they also cannot maximize power without being fast. Programming a workout plan for explosiveness is about training athletes to move different loads at different speeds in different ranges of motion.
Sample: Week 1 – Day 4 – Off-Season
This sample is WEEK 1/DAY 4 of a 3-week program we are currently using with our athletes to build explosive power for their upcoming track & field seasons.
Warm-Up
A] TRX Squat & Shoulder Complex
B] Dynamic Warm-Up #1
C] Quadruped Hip Complex
Ballistic/Plyometric
A] Med Ball Slams – 3X6
B] Overhead Granny Med Ball Throws – 4X3
C] Continuous Alternating Med Ball Hip Tosses – 3X8ea
Strength & Power
A1] 50% Bodyweight Trap Bar Jumps – |1 x 5|1 x 4|1 x 3|1 x 2|1 x 1|
A2] Hurdle Jumps – |1 x 1|1 x 2|1 x 3|1 x 4|1 x 5|
B1] Squat – |1 x 10|2 x 8|1 x 6|
B2] 3pt DB Row – |4 x 8ea|
C1] Landmine Split Squat – |3 x 8ea|
C2] Pull-Ups – |3 x 10|
D1] Barbell Roll-Outs – |2 x 10|
D2] Banded Anti-Rotational Press – |2 x 10ea|
Other Considerations
[1] Never avoid the warm-up! Our warm-ups include many different mobility and flexibility drills that are essential to injury prevention.
[2] Take rest. 3 x 6 medicine ball slams means perform 6 repetitions and rest, NOT do 18 repetitions in a row. The goal is speed not sweat! Don’t let fatigue diminish speed.
[3] For every push, there should be a pull. Have you seen the guy at the gym with shoulders rolled forward like a caveman? That is because he does bench press every day and never develops “posterior postural muscles”.
