8-Week Power & Explosiveness Training - Week 5
Week 5 is our transition to the second phase of this training cycle, further increasing intensity and the volume. The focus shifts to heavier loads (75-85%) and more complex plyometric combinations, enhancing athletic performance and force output.
Focus:
Increased Load & Volume: Strength work at higher percentages of 1RM, with moderate to low rep ranges.
Complex Plyometric Work: Introduce multi-step plyometric sequences to challenge coordination and reactive strength.
Refinement of Olympic Lifts: Further refine power cleans, snatches, and push presses for speed and technique.
Goals:
Develop Maximal Power: Push toward 80-85% of 1RM in explosive lifts while maintaining bar speed.
Build Coordination and Speed: Use ladder drills, box jumps, and sprint intervals to enhance footwork, quickness, and explosive starts.
Improve Stability and Joint Health: Accessory work targets core, hips, and shoulders to prevent imbalances and injury.
Conditioning with Power Focus: Conditioning integrates explosive movements to develop power-endurance.
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