Develop the Athlete 5
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.
Max Effort
*1-5 reps, 3-5 sets, 3-5+ minutes of rest between sets.
- Barbell Back Squat
- Floor Press with Chains
- Barbell Deadlift from a Deficit
- Shoulder Carry
Contrast Training
*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. Rotational Sandbag Squat
1b. Single Leg Box Jump
2a. Barbell Floor Press
2b. Plyometric Push Ups
3a. Lateral Step Lunge
3b. 5yd Shuffles
4a. Plank Cross Body SB Pulls
4b. Rope Sidewinders
Explosive Repeats
*Explode, rest, repeat. Done correctly, these workouts can help you learn how to repeat explosive efforts and recover more efficiently.
Versapulley
