8-Week Power & Explosiveness Cycle -Week 8 - Testing
We’re finally on Week 8! This week will be the culmination of the cycle, focusing on testing maximal power output and explosiveness. The intent is to assess improvements in strength, speed, and coordination achieved over the last seven weeks. Workouts will include 1RM testing for primary lifts and maximal effort sprints and plyometrics.
Focus:
Maximal Effort Lifting: Test 1RMs in power cleans, back squats, push press, and snatch pulls.
Peak Explosiveness: Measure progress in jumps, sprints, and med ball throws to evaluate power gains.
Recovery and Mobility: Incorporate extended cooldowns and mobility work to promote recovery after maximal efforts.
Goals:
Test and Record Maximal Strength: Assess improvements in 1RM for key lifts.
Evaluate Explosiveness and Athletic Performance: Measure sprint times, jump distances, and power in conditioning workouts.
Maximize Recovery: Use active recovery techniques to optimize results and prepare for the next training phase.
Weekly Schedule
Day 1 (Monday): 1RM Testing – Power Clean and Back Squat
Day 2 (Tuesday): Sprint, Agility, and Plyometric Testing
Day 3 (Wednesday): 1RM Testing – Push Press and Weighted Pull-Up
Day 4 (Thursday): Active Recovery or Mobility Work
Day 5 (Friday): 1RM Testing – Snatch Pull and Front Squat
Day 6 (Saturday): Max Effort Functional Conditioning
Day 7 (Sunday): Rest