8-Week Power & Explosiveness Training - Week 1
After finishing up our first training block - we’re going to transitioning to an 8-Week Mesocycle that is designed to establish the foundation for explosive power and athletic performance. Our focus is to build speed, strength, and coordination through dynamic movements, plyometrics, and Olympic lifting variations. Lower weights with higher velocity will be emphasized to prioritize power output over strength.
Focus:
Explosive Movements: Incorporate Olympic lifts, plyometrics, and speed work to improve power generation and movement efficiency.
Speed and Agility: Introduce sprinting and agility drills to enhance quickness and coordination.
Accessory Movements for Stability: Address core, hip, and shoulder stability to support explosive lifts and prevent injury.
Technique Refinement: Focus on proper form and timing, particularly for complex movements like cleans and snatches.
Goals:
Develop Power Output: Use high-velocity, low-rep movements to train fast-twitch muscle fibers for explosive strength.
Enhance Speed and Agility: Improve quickness and reaction time through sprints and agility drills.
Build Stability and Control: Strengthen supporting muscles with accessory exercises to enhance balance and reduce injury risk.
Establish Proper Movement Patterns: Prioritize technical efficiency in explosive and compound lifts.
Week 1 Breakdown
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