8-Week Power & Explosiveness Training Cycle - Week 7
Our Week 7 will be a peak intensity phase, targeting 85-90% of 1RM for primary lifts and incorporating advanced explosive movements. The goal is to maximize force production and athletic power while emphasizing quality recovery to prepare for the final testing week.
Focus:
Maximal Power Output: Perform heavy compound lifts explosively with low reps and high intensity.
Advanced Plyometric Variations: Incorporate multi-directional and reactive jumps to enhance agility and coordination.
Sprint and Speed Refinement: Optimize acceleration and sprint mechanics through intervals.
Recovery and Mobility: Dedicate cooldowns to mobility and flexibility for peak performance.
Goals:
Push Toward Max Effort: Lift near-maximal loads with technical precision.
Enhance Explosiveness and Agility: Use advanced plyometric and sprint drills for functional power.
Support Recovery: Reinforce recovery practices to minimize fatigue and prepare for Week 8 testing.
Weekly Schedule
Day 1 (Monday): Lower Body Power & Explosiveness
Day 2 (Tuesday): Speed, Agility, and Conditioning
Day 3 (Wednesday): Upper Body Power & Stability
Day 4 (Thursday): Active Recovery or Mobility Work
Day 5 (Friday): Full Body Explosiveness
Day 6 (Saturday): Functional Power Conditioning
Day 7 (Sunday): Rest