20241216 - Lower Body Power & Explosiveness

Main Workout:

1: Barbell Power Cleans - 6x3
- Build to a moderate weight; should be heavier than last week.
- Strong pulls and transition.

2: Barbell Back Squat - 6x3
- Build to a moderate weight; should be heavier than last week.
- Speed focused concentric; controlled eccentric.

3: Weighted Step Ups - 3x10/10
- Build in weight with each set.

4: Seated Box Jumps - 4x8

5: Broad Jumps into Sprint 4x6 + 20m
- Rest as needed between sets.

Accessory Work:

1: Banded X-Walks with Pause - 3x12/12
2: Side Planks with Dips - 3x:45 each side

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20241217 - Speed, Agility, & Conditioning

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8-Week Power & Explosiveness Training - Week 3