8-Week Power & Explosiveness Training - Week 3
For Week 3 we’re continuing to build on the power and explosiveness foundations from the previous weeks. Slight increases in intensity and complexity are introduced, challenging both strength and speed to improve explosive output, coordination, and agility.
Focus:
Increased Intensity in Explosive Lifts: Gradually increase loads while maintaining speed and precision during Olympic lifts and dynamic strength movements.
Enhanced Plyometric and Sprint Efficiency: Refine technique in jumps and sprints while improving overall power and reaction time.
Accessory Movements for Stability and Recovery: Focus on supporting joint health and strengthening smaller muscle groups critical to explosive movements.
Goals:
Maximize Power Output: Train explosiveness through progressively loaded Olympic lifts and high-speed plyometric work.
Improve Agility and Speed: Continue to build coordination and quickness with sprint intervals and agility drills.
Maintain Stability and Mobility: Reinforce core, hip, and shoulder stability to support performance gains.
Adapt to Progressive Overload: Increase intensity without sacrificing movement quality or recovery.
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