Speed & Power Workout
- Full Body Emphasis -
WORKOUT SUMMARY (+ CLICK TO ENLARGE)
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| EXERCISE | SUPERSET | SETS | REPS | REST | RPE | EI |
|---|---|---|---|---|---|---|
| Single Leg Hang Cleans (Single Leg Olympic Lifts) | #1,#2,#3 | 3 | 3 per side | 60" | 5-6 | 2" |
Option #1
Option #2
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OPTION #1
This next exercise is a single leg hang clean. Olympic lifts are incredible movements for improving athletic performance particularly components dealing with power, speed, explosiveness, and even strength and force production. However, balance and stability, particularly unilateral aspects, are equally important attributes typically not addressed during Olympic lifts. Additionally, aspects of symmetry and motor control when comparing sides of the body (left vs. right) in all biomotor capabilities are critical.
Unfortunately most lifters have one side of the body they tend to favor oftentimes producing and contributing to greater imbalances and deficits in strength, power, mobility, stability, and motor control, ultimately leading to greater risk of injury. These can be further ingrained during traditional bilateral movements including double leg jumps and traditional Olympic lifts.
Performing Olympic lifts from a single leg or unilateral hang position particularly when using a below the knee eccentric isometric RDL helps to resolve many of these issues (learn more about proper single leg hip hinge mechanics here).
With that said there are 10 reasons why single leg Olympic lifts are so effective.
Allow the athletes to target each hip more intensely and with greater overload than the traditional bilateral versions of Olympic lifts. That’s because the athlete can typically handle 55-65% of the load they could handle on the bilateral counterpart. For instance, in the video above, Ike is using 165 pounds, however, he usually performs bilateral cleans with 275 pounds.
Provide more low back friendly variations of Olympic lifts as the total load is considerably less than bilateral versions thereby reducing stress to the spine.
Provide more shoulder and wrist friendly options as the catch phase is considerably less demanding due to the relatively lighter loads.
Teach athletes to control their power and explosiveness as lack of motor control will cause the athletes to lose their balance.
Address and expose asymmetries, mobility, issues, and instability issues. Many athletes will find that they will need to take several steps back and address their foot and ankle stability and motor control before attempting these. However, committing to precise form and execution with the single leg Olympic lifts will also provide a substantial corrective stimulus to their body mechanics.
Provide Olympic lifting options that are more transferable to running and sprinting mechanics due to the contralateral leg positions. For instance, in the bottom of the eccentric position, one leg is in hip flexion and one leg is in hip extension. In addition, the hip extension phase requires significant hip and knee drive of the elevated leg as a means of transferring power into the opposite glute.
Ingrain proper bar path and teach the lifter to keep the bar close to their body. If the bar moves away from the lifter even slightly and the lifter fails to keep it close to their body, this will cause the lifter to lose balance as they chase the bar.
Require the use of eccentric isometrics particularly from a full hang position. Tying to perform single leg hang cleans from below the knee without performing a precisely executed eccentric isometric makes it nearly impossible to lock the movement in without losing balance. As a result the eccentric isometric helps the athletes dial in their mechanics to a greater extent than what they would typically be required to.
Eliminate grip failure and the necessity to use the very uncomfortable hook grip as the lighter loads reduce the chance of hand/grip slippage commonly witnessed with heavier Olympic lifts.
Create a strong muscle mind connection with the hips as the athlete can feel their glutes getting intensely targeted on each rep - something that rarely occurs during bilateral versions.
OPTION #2
If I had to choose just one exercise that not only maximizes power and speed but also hypertrophy and strength it would be the RDL high pull.
| EXERCISE | SUPERSET | SETS | REPS | REST | RPE | EI |
|---|---|---|---|---|---|---|
| Band Resisted Squat Jumps (Bands Optional) | #1,#2,#3 | 3 | 4 | 60" | 4-5 | 3" |
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Here is a band resisted barbell jump squat. When it comes to athletic performance, deceleration & force absorption are just as important as force production. Yes this drill is great for teaching athletes how to accelerate and blast through the band tension which is phenomenal for improving power output & speed. However, its just as effective for teaching athletes how to absorb impact & decelerate high level forces as the band resistance acts as a slingshot launching the lifter back into the floor on the catch. This represents incredibly high levels of eccentric stress which also does wonders for injury prevention not to mention functional strength & hypertrophy due to heightened levels of mechanical tension & muscle damage.
It should also be noted that this is an incredibly advanced training technique and should only be performed by athletes who’ve developed an appropriate foundation of strength, power, motor control, & technical efficiency on basic movement patterns. Employing this method with an athlete who isn’t prepared is setting them up for disaster as the risk for injury becomes exponentially magnified. With that said, I’ve worked with Taylor for several years via GSP and have a good read on what his body can handle. Simply put, make sure you know your athletes so you can match up their level of technical efficiency with the appropriate training intensity & modalities.
You’ll also notice a very slight valgus collapse particularly on the first rep that Taylor eliminates as he progress into the set.
Lastly, notice how I have Taylor using a brief eccentric isometric squat on the eccentric phase before the concentric jump. This helps provide additional proprioceptive feedback & kinesthetic awareness due to increased activation of muscle spindles & intrafusal fibers. In other words the athlete will have better sense of feel so they can fine-tune their mechanics and position which is critical for explosive and dynamic movement such as this. In fact, I’ve noticed when athletes use eccentric isometric reps immediately prior to jumps, not only do they jump higher but they also have better jumping & landing mechanics.
| EXERCISE | SUPERSET | SETS | REPS | REST | RPE | EI |
|---|---|---|---|---|---|---|
| Bear Crawl Ab Rollouts (Eyes Closed and Chains/Extra Weight Optional) | #1,#2,#3 | 3 | 8 | 60" | 5-6 | N/A |
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| EXERCISE | SUPERSET | SETS | REPS | REST | RPE | EI |
|---|---|---|---|---|---|---|
| Single Leg Inverted Row (Barbell, Rings, or TRX) | #4 & #5 | 3 | 4-5 per side | 45-60" | 4-5 | 2-3" |
Option #1
Option #2
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OPTION #1
This inverted row variation is great for targeting hip and core stability while also strengthening the back and biceps.
OPTION #2
The RDL dumbbell Hang Snatch is one of my favorite explosive movements for athletes that teaches proper hip drive & power.
| EXERCISE | SUPERSET | SETS | REPS | REST | RPE | EI |
|---|---|---|---|---|---|---|
| Explosive Incline Pushups for Upper Body Power Output | #5 & #6 | 3 | 5-6 | 45-75" | 4-6 | 2" |
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Here's a one of my bodybuilders Ben performing explosive pushups on a bench in a very powerful fashion. This is a great exercise for improving power output and explosive capabilities in the upper body as it focuses on both acceleration and deceleration. See if you can launch yourself to a standing position (or as high as possible while still maintaining good technique).
| EXERCISE | SUPERSET | SETS | REPS | REST | RPE | EI |
|---|---|---|---|---|---|---|
| Partner Accelerated Kettlebell Swings (Partner Optional) | #6 & #7 | 3 | 5 | 45-60" | 6-7 | N/A |
Option #1
Option #2
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OPTION #1
Here's a partner resisted or manual accelerated kettlebell swings. The intensity of the deceleration forces, eccentric overload, and force absorption required during this movement is incredibly high making it an extremely effective drill for the entire posterior chain. If you need something to wake up your glutes and hamstrings as well as your postural muscles or if you simply need an exercise to work on force absorption and power output then this one fits the bill.
OPTION #2
There are additional perks to performing double plate swings over kettlebell swings. First, they allow you to use anywhere from a total of 50 pounds (using two 25-pound plates) to as high as 90 pounds (using two 45-pound plates). For many lifters, swinging 90 pounds is more than sufficient to elicit the appropriate training stimulus, not to mention the fact that 90 pounds in the form of plates will feel heavier and more intense than the same load applied with kettlebells.
The double plate swing is also an incredible forearm and grip workout. With kettlebells, the hands tend to move naturally and rhythmically, whereas plates have to be essentially manhandled in order to control them properly.
Also, supinating the hands into a more neutral position helps teach the neuromuscular system to pull the scapula medially, as well as reinforcing proper scapular retraction and depression. Simply put, the neutral grip ingrains the idea of pulling the shoulder blades down, back, and medially towards the spine, a maneuver that all lifters should be emphasizing in their training programs.
| EXERCISE | SUPERSET | SETS | REPS | REST | RPE | EI |
|---|---|---|---|---|---|---|
| Lunge Box Jumps | #6 & #7 | 3 | 4 | 60" | 6-7 | 2-3" |
Option #1
Option #2
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OPTION #1
This next exercise is a split stance box jump. 3 things to point out here.
Regardless of the height I have my athletes perform box jumps from if they can’t stick a 90-deg landing on the box and have to curl up into a ball with ridiculous levels of spinal flexion then it’s too high. This 40 inch box height was much higher than I initially had planned on having my athletes go during this workout however Mike demonstrated he could still maintain sound jumping & landing mechanics without contorting his body to reach the box. Many of the box jumps we see on social media really involve mediocre jumping skills and simply rely on the ability of the person to move into extreme flexion to reach the box. The goal is vertical jump height and maximal power output, not flexing into a contorted centipede. In fact I often have my athletes simply take a 20 inch box and get as much hang time as possible with as much power off the floor as possible.
The split stance box jump not only provides a safe and effective method for teaching semi-unilateral power output but it’s also it’s also an excellent drill for reinforcing proper lunge & split squat mechanics. That’s because in order produce any semblance of explosive power you’ll be forced to appropriate the all-important hip hinge mechanics I frequently preach for optimizing lunge technique. Simply put this represents proper lunge mechanics not only for jumping but for any lunge period. As a result this is a great drill for teaching athletes what a proper lunge or split squat is supposed to feel like.
Make sure to emphasize arm drive as upper body mechanics are just as important as lower body technique when it comes to maximizing jumping & sprinting performance. With that said, this drill will do wonders not only for leg strength & explosive power but for jump performance, sprint mechanics, & speed. Learn more about perfecting your jumping & landmine mechanics HERE.
OPTION #2
The single arm dumbbell split squat lunge is a great way to train the adductors and abductors as you want to perform at least 2-4 reps per each of the 4 variations (ipsilateral & contralateral on both right and left sides).
| EXERCISE | SUPERSET | SETS | REPS | REST | RPE | EI |
|---|---|---|---|---|---|---|
| Explosive Underhand Lat Pulldowns | #8 & #9 | 2-3 | 4-5 | 30-60" | 4-5 | 2-3" |
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The underhand grip lat pulldown is a great vertical pulling exercise for crushing the lats while also blasting the biceps as it places the arms into a biomechanically stronger position to handle greater loads. Focus on using eccentric isometrics to find your technique and use the optimal 90 degree joint angles.
| EXERCISE | SUPERSET | SETS | REPS | REST | RPE | EI |
|---|---|---|---|---|---|---|
| Eccentric Single Arm Landmine Push Press | #8 & #9 | 2-3 | 3 per side | 45-60" | 4-5 | 2-3" |
Option #1
Option #2
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OPTION #1
If you’re looking for a unique upper body exercise to spark new growth in your shoulders, upper chest, triceps, and upper back as well as improve stability in your core and shoulders then you’ll want to give this a go. Essentially you’ll be performing a single arm landmine push jerk using an accentuated eccentric or slow negative.
OPTION #2
The traditional push press is one of the best full body strength and power exercises. However, adding a controlled negative on the eccentric phase of the movement further increases its effectiveness as a functional strength and hypertrophy movement particularly when using dumbbells.
Performing the eccentric accentuated push press also exploits all three key mechanisms of hypertrophy including muscle damage, mechanical tension, and metabolic stress. As a result it’s one of the most effective functional mass builders for the entire shoulder region including the deltoids, traps, and upper back, as well the arms and core.
Simply perform a standard push press by using both your lower body and upper body simultaneously to drive the weight overhead. Pause in the top position for several seconds (this is critical), then perform a controlled and accentuated negative by slowly lowering the barbell for a 3-5 second eccentric tempo. Pause momentarily in the bottom position before repeating this protocol for 2-5 repetitions.
Because the load should be approximately 20% greater than what you would normally handle under strict press conditions, performing these with a controlled negative will further enhance the growth-inducing benefits of this exercise. Think of these as heavy negatives for the shoulders but instead of having a spotter help you lift the weight on the concentric phase, your legs will be assisting you instead.
In addition, the total load should represent a supramaximal weight relative to what you would typically handle on a strict overhead press. Besides the direct hypertrophy stimulus these create, teaching your body to handle inordinately heavy loads with strict motor control and rigid body mechanics does wonders for enhancing strength and neuromuscular efficiency. As a result your numbers on just about every upper body exercise including bench press, pullups, rows, dips, and even deadlifts, should improve dramatically.
It should also be noted that this negative accentuated push press is one of the few exercises that builds functional mass and strength while simultaneously improving explosive power throughout the entire kinetic chain. That’s because the concentric phase of the movement addresses speed and power output by focusing on driving the weight overhead as powerfully as possible while the eccentric phase emphasizes hypertrophy and strength through accentuated eccentric work. Few if any exercises have such well-rounded benefits when it comes to strength, performance, hypertrophy, and fitness.
Incorporating dumbbells instead of a barbell makes these exponentially more challenging as the lifter will be unable to rely on creating lateral tension on the bar (i.e. pulling the bar apart) especially at the top slot position. Instead the lifter will be forced to rely on pure strength, motor control, and shoulder stability. As a result the lockout position of the dumbbell push press is one of the most physically demanding and challenging maneuvers even for advanced lifters and can take months to perfect. However, if you can learn to control the dumbbell variation you’ll be rewarded with increased shoulders stability, mobility, core strength, and upper body mass. In fact, I would go as far as saying this specific eccentric accentuated push press is one of the single most potent mass builders not only for the shoulders but for the entire upper body.
On a side note I highly recommend using a neutral grip for these (you can pronate at the top), as it places the shoulders into the most biomechanically sound and safest position. Using a pronated grip throughout particularly during the eccentric phase, makes it difficult to keep the elbows tucked and centrate the glenohumeral joint.
| EXERCISE | DURATION | # OF DRILLS | REST BETWEEN DRILLS | RPE |
|---|---|---|---|---|
| High Intensity Intervals (HIT) Cardio | 30 minutes | 9 | 10-20 seconds | 7-9 |
HIGH INTENSITY CARDIO TRAINING (HIT)
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