8-Week Power & Explosiveness Training - Week 2
Week 2 builds up from what we started from Week 1, emphasizing controlled progression in explosive movements and speed work. The focus remains on improving power output and technical proficiency while slightly increasing intensity or volume to continue adapting the nervous system and fast-twitch muscle fibers.
Focus:
Progressive Power Development: Slightly increase intensity or complexity in explosive lifts and plyometric exercises while maintaining speed and control.
Refined Technique and Agility: Continue refining movement mechanics in Olympic lifts, sprints, and agility drills.
Accessory Work for Stability: Enhance stability in the shoulders, hips, and core to support explosive movements.
Recovery and Preparation: Ensure recovery practices are maintained to handle increased intensity.
Goals:
Enhance Explosive Strength: Improve the ability to generate maximal force quickly through Olympic lifts, dynamic squats, and jumps.
Develop Speed and Coordination: Use sprint intervals, agility drills, and med ball work to improve quickness and movement efficiency.
Reinforce Stability and Balance: Accessory work targets joint stability to prevent injury and enhance performance.
Adapt to Increased Volume: Gradually increase training demand to support long-term progression.
Weekly 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