STIMULUS
- Overview: This is the third week of our 5-week Super Power strength cycle. The intent of this cycle is to improve absolute strength & explosive power through contrast training. Over weeks 2-4, loading increases gradually while pairing heavy lifts with fast, explosive movements.
- We're contrasting heavy pull-ups with quick medball slams to stimulate power development. BE AGGRESSIVE in your medball slams. Moving with speed is what stimulates the body to become more explosive. Please watch your face as the ball bounces back up!
- Your working sets should land within the suggested percentage range. A rough estimate of where you might complete these reps is at 77-85% of your 1RM strict weighted pull-up. Though we're building in weight, we're not building to a max set. You should be able to move smoothly through all reps without pausing or grinding through the last few reps.
- Prioritize full range of motion and quality movement. Your chin must pass over the bar, and your elbows must be fully extended at the bottom with your head between your biceps. Reps should be performed unbroken with palms facing away from you.
- Your feet must be off the ground and arms extended before you start your rep.
- Hold tension in your lower body to keep good form. Proper tension throughout the body often makes weights feel lighter!
- Use a weight belt with a band or chain to hold plates, kettlebells, or dumbbells. Alternatively, you can squeeze a dumbbell between your legs. If you cannot add weight, use a band to assist and reduce the band thickness as you progress.
- Fitness Attributes Improved: Absolute Strength & Explosive Power