🏋️‍♂️ Workouts 🏋️‍♀️

- Overview: This plyometric pairing builds elastic power and lower-leg stiffness by combining rapid, reactive hops with forceful jumps. The intent is to train speed, rhythm, and efficient ground contact without muscular fatigue.

- Pogo Hops: Use these to train rhythm and spring, keeping the ankles stiff, heels barely touching, and movement driven from the balls of your feet, calves, and Achilles.

- Each set should feel crisp and energetic, not exhausting. Prioritize quality over intensity.

- Fitness Attribute Improved: Explosive Power

- High Box Jumps

- Seated Box Jumps

- Depth Broad Jumps

- Broad Jumps

- Jumping Lunges

- Squat Jumps

- Max Height Vertical Jumps

- Quick Feet Drills

- Agility Ladder

10 Single-Leg Calf Raises (Each Leg)

10 Ankle Circles (Each Direction, Each Foot)

20 Tip Toe Walk Steps

20 Quick Feet Steps Over a Line

10 Squat Jumps

- Overview: This is the eighth and final week of our 8-week Stamina strength cycle, where we test our 10-rep maxes. 10-rep maxes tend to land between 70% and 80%. Take no more than 2 sets to establish your 10RM.

Weeks 1-3: Bench/Squats/Deadlifts that increase in reps and decrease in load

Week 4: Back-off with alternate lifts

Weeks 5-7: Bench/Squats/Deadlifts at higher percentages than weeks 1-3

Week 8: 10-rep max tests

- A true 10RM should feel like you have 0-1 reps left in the tank, while not losing proper form and technique. If you could have done 12+ reps, it was too light.

- Maintain a neutral spine throughout. If your back rounds significantly, the set is over.

- Shoulders must end behind the barbell at the top of every rep. These reps should be completed touch-and-go with no stopping at the floor to rest, rebrace, or regrip.

- Fitness Attribute Improved: Absolute Strength

- Warm up thoroughly. Your first working set should feel moderate, not challenging.

- Suggested Build: ~50% x 8, ~60% x 6, ~70% x 5, ~75% x 10 (first real attempt), then build from there.

- Keep rest periods 3-5 minutes between heavy attempts. You need full recovery to express true strength.

- Push through the floor like you’re doing a leg press.

- Brace your core like someone’s about to punch you in the stomach.

- Squeeze your armpits shut and drag the bar up your legs.

DEADLIFT

- Reduce Loading

- Romanian Deadlifts

- Sub Dumbbells or Kettlebells

- Good Mornings

- Barbell Sumo Deadlift

- Kettlebell Sumo Deadlift

With An Empty Barbell:

10 Good Mornings

10 Back Squats

10 Back Rack Elbow Rotations

6 Deadlifts

8 Deadlifts at Light Weight

6 Deadlifts at Moderate Weight

5 Deadlifts at Moderate-Heavy Weight

Build to First Attempt

- Overview: This short, high-intensity couplet pairs moderately heavy power cleans with high box jumps, demanding explosiveness, coordination, and a powerful hip extension.

- Choose reps/weights/variations that allow you to complete each round in 1:30 or less.

- Box Jumps: Must reach full lockout/extension of the hips & knees at the top of the box. Step down off the top of the box - no rebounding.

- Intended Intensity: RPE 7-9

- Target Loading: Moderate (55-65%)

- Fitness Attribute Improved: Aerobic Power [VO2 Max]

- Target Score: 6-9 Minutes

* If time-capped, add 1s to your score for every incomplete rep.

- Open at a hard and controlled pace, but avoid sprinting the first round. This workout hits hard, but you should feel in control in the first two rounds. The middle two rounds will be more challenging. It will require much more effort to sustain your pace in the final two rounds.

- Cycle the power cleans as quick singles or small touch-and-go sets, prioritizing clean reps over speed.

- Keep your box jumps calm, steady, and consistent. Jump with your hips back and arms driving up to stay powerful on the higher box.

POWER CLEANS

- Reduce Loading/Reps

- Hang Power Cleans

- 12 Dumbbell Power Cleans, @dumbbell(35/25)s

- Deadlifts, @weight(155/105)

BOX JUMPS

- Reduce Box Height

- Box Step-ups

- 18 Squat Jumps

- 18 Jumping Lunges

- Alternating Single-Leg Squats

- 18 Reverse Lunges

- Broad Jumps

With An Empty Barbell:

5 Good Mornings

5 Deadlifts

5 Hang Power Cleans

5 Power Cleans

Build to Workout Weight & Height

2 Rounds:

3 Power Cleans

3 Box Jumps