8-Week Power & Explosiveness Training - Week 4
Week 4 introduces a slight deload in volume while maintaining intensity to encourage recovery and prevent fatigue. The goal is to consolidate the gains made over the first three weeks, refining explosive movements, and reinforcing technical proficiency in lifts and plyometric work.
Focus:
Maintain Intensity, Reduce Volume: Lifting at moderate to high intensity (70-80%) but with fewer total sets and reps.
Refinement of Explosive Movements: Focus on form, bar speed, and efficient movement patterns, especially in Olympic lifts and plyometric exercises.
Enhanced Recovery: Incorporate additional mobility, stability, and core work to aid in muscle recovery and joint health.
Goals:
Recover While Maintaining Power Output: Promote nervous system recovery by lowering overall volume while keeping lifts explosive.
Refine Technical Lifts: Continue improving form and efficiency in complex lifts.
Support Structural Integrity: Use accessory work to strengthen stabilizers and prevent injury.
Prepare for Increased Volume in Week 5: Lay the groundwork for heavier volume progression in the next phase.