8-Week Power & Explosiveness Training - Week 6
On Week 6 we’re pushing the intensity to 85-90% of 1RM in of our lifts, focusing on maximizing explosive power under heavier loads. Plyometric combinations and sprint work will challenge the central nervous system, promoting greater speed and coordination.
Focus:
Near-Maximal Loading: Heavy compound lifts performed explosively, with Olympic lifts and dynamic squats targeting maximal force output.
Complex Plyometrics: Progressively challenging jumps, sprints, and med ball throws to transfer strength gains into raw athletic power.
Accessory Work for Joint Stability: Reinforce shoulder, hip, and core stability to sustain power production and prevent injury.
Goals:
Increase Power Output at High Loads: Lift at 85-90% intensity while keeping movement fast and efficient.
Enhance Sprint Mechanics and Footwork: Sprint intervals and agility drills to refine explosive starts and speed.
Maintain Structural Balance: Accessory and unilateral movements to correct imbalances and improve muscle coordination.
Conditioning with Power Focus: Functional conditioning workouts blending explosiveness and 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