🏋️‍♂️ Workouts 🏋️‍♀️

- The goal of today's plyometric work is to improve quickness through controlled, explosive, quick efforts.

- Tap the plate rapidly while maintaining good posture and a steady rhythm. Keep hips stable, arms controlled, and foot contacts light and fast. This drill sharpens foot speed, coordination, and ankle stiffness for agility and change-of-direction performance.

- Fitness Attribute Improved: Explosive Power

- Agility Ladder

- High Box Jumps

- Seated Box Jumps

- Depth Broad Jumps

- Band-Resisted Broad Jumps

- Broad Jumps

- Jumping Lunges

- Squat Jumps

- Max Height Vertical Jumps

0:30 Roll Out Feet With Lacrosse Ball

0:30 Roll Out Calves With Foam Roller

0:15 Bent Knee Calf Stretch [Each Leg]

15 Calf Raises [Each Leg]

15 Side-to-Side Pogo Hops [Each Leg]

10 High Knees Skips

5 Small Jumps Forward, Right Leg

5 Small Jumps Forward, Left Leg

5 Squat Jumps

2 Vertical Jumps

- Overview: This is the first week of our 8-week Power strength cycle. This cycle improves absolute strength & explosive power through contrast training, in which a heavy lift is paired with an explosive movement.

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

Week 4: Back-off with alternate lifts

Weeks 5-7: Push Press/Squats/Power Cleans that increase in load & decrease in reps

Week 8: Explosive power tests

- Today, we're contrasting heavy deadlifts with broad jumps to stimulate power development. BE EXPLOSIVE with your broad jumps. Moving with as much speed as you can is what stimulates the body to become more explosive.

- You can choose to build in weight (between the recommended percentages) over your working sets, or stay at the same weight across. You should be able to move smoothly through all reps without pausing or grinding through the last few reps.

- Maintain a neutral spine throughout. If your back rounds significantly, decrease the load.

- 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 Attributes Improved: Absolute Strength & Explosive Power

- 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

BROAD JUMPS

- Max Height Vertical Jumps

- High Box Jumps

- Squat Jumps

- Jumping Lunges

With An Empty Barbell:

10 Good Mornings

10 Back Squats

10 Back Rack Elbow Rotations

10 Back Rack Trunk Rotations

10 Deadlifts

8 Deadlifts at Light Weight

5 Deadlifts at Moderate Weight

Build to Starting Weight

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

- Power Cleans: Choose a moderate barbell weight that allows for steady singles throughout.

- Box Jumps: The box is intended to be on the higher side, as the reps are low. 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 7-8

- Target Loading: Light-Moderate (45-55%)

- Fitness Attribute Improved: Aerobic Power [VO2 Max]

- Target Score: 8-10 Rounds

- Start at a strong, but controlled pace. The beginning rounds are quick, so don't fall into the trap of sprinting right out of the gate. However, this is only a 6-minute workout, so you must be intentional from the beginning.

- Prioritize quick transitions. There are a lot of transitions in this workout, and that time will add up.

- 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 using the momentum from your arms driving up to stay powerful on the higher box.

POWER CLEANS

- Reduce Loading/Reps

- Hang Power Cleans

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

- Deadlifts, @weight(155/105)

BOX JUMPS

- Reduce Box Height

- Box Step-ups

- 2-4-6-8... Squat Jumps

- 2-4-6-8... Jumping Lunges

- Alternating Single-Leg Squats

- 2-4-6-8... 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

- Overview: This flow is designed to open the hips, mobilize the spine, and lengthen the posterior chain, helping restore range of motion and reduce tightness from training or daily life. The intent is to move slowly and deliberately, breathing into each stretch for deeper release and relaxation.

- Move with control and breathe: Let your exhale guide a deeper range, especially in hip and spine positions.

- Focus on tension release: Don’t rush. Spend meaningful time in each position, aiming to feel tension dissipate.

- Prioritize quality over reps: It’s not about volume. It’s about tension relief and control through a full range of motion.

- Fitness Attribute Improved: Mobility