Weekly Workout #7: Speed & Power - Full Body Emphasis

Speed & Power Workout

- Full Body Emphasis -

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WORKOUT SUMMARY (+ CLICK TO ENLARGE)
SEE BELOW FOR YOUR DETAILED WORKOUT WALKTHROUGH

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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Single Leg Battle Ropes	#1, #2, #3	3	20" per leg	60"	4-5	N/A

Option 31

Option #2 (If No Partner Perform Against Wall)

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This is a great drill to work on upper body power, core stability, and foot & ankle stabilization.

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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Single Leg Plank Feet on Ball	#1, #2, & #3	3	20" per leg	45"	6	N/A

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This is a deceptively challenging plank that requires full body stability particularly throughout the core and lumbopelvic hip complex. Focus on keeping the hips tall throughout.

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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Barbell Jump Squats	#1, #2, #3	3-4	3	60"	4-5	2-3"

Option #1

Option #2

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If you’re looking for a lower body variation that both improves squat mechanics while also enhances power and jump performance try this eccentric isometric barbell squat as demonstrated by a few of my football athletes including NFL defensive tackle Lawrence Virgil. Most athletes struggle locking in their squat form. As a result not only does it directly impact their lower body mechanics but it also minimizes jump performance, speed, and power output.

The eccentric isometric protocol helps maximize proprioception and sensory feedback by activating muscle spindles. As a result this helps the athlete dial in their lower body mechanics as they can more easily tune into their “sense of feel” and fine-tune their body positioning. Ironically once they athlete cleans up their mechanics they often find they can actually jump higher on eccentric isometric barbell jump squats (compared to standard barbell jump squats) due to the enhanced sensory feedback, improved body mechanics, and increased motor unit recruitment associated with eccentric isometric protocols. These are also amazing for producing post activation potentiation and can easily be paired with other explosive movements for an acute spike in power output.

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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Lunge Rotational Rope Row	#4 & #5	3	5	45-60"	5	3"

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The seated row using a rope and rotational movement allows greater activation of the lats as the pronated grip allows greater stretch and elongation of the lats while the supinated position promotes a stronger contraction throughout the back in the contracted position. You'll have to drop the weight a bit but the stimulus to the upper back and lats is well worth it. It's also incredibly joint friendly and excellent for anyone struggle with shoulder or neck pain. Make sure you fully extend on the eccentric phase without allowing the shoulders to round as this would represent excessive protraction, a common rowing mistake.

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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Single Arm Incline Dumbbell Press Head Off	#4 & #5	3	3-4	45-75"	4-5	3"

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Use dumbbell rather than kettlebell shown in the video. Here I'm working with collegiate football superstar and NFL athlete Blake Sims helping him improve his shoulder health and upper body mechanics after suffering an injury early in the season. The combination of bottoms up training with eccentric isometrics and head-off bench press technique does wonders for the shoulder joint by optimizing scapulohumeral rhythm. The bottoms up technique forces the lifter to centrate the glenohumeral joint by stabilizing the shoulder as the load is highly unstable. This requires the lifter to retract, depress, and medially rotate the scapula towards the spine in order to control the load and dial in the movement. Having the head off the bench allows greater thoracic extension and improves t-spine mobility as the lifter is able to extend their upper torso more aggressively without the bench pushing their neck and shoulders anteriorly. As a result the ability to retract and depress the scapula is improved immensely. The key is to maintain a neutral cervical position while producing extension through the t-spine. I use this technique frequently with my athletes and I've seen it do wonders for shoulder injuries as well as upper body movement mechanics. In addition it often times helps lifters improve their upper body pressing power as it promotes more ideal shoulder mechanics and postural alignment.

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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Bulgarian Chaos Squat Jumps (Band Optional - Otherwise Use Bench)	#6 & #7	3	4-6	60-75"	3-5	2"

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This is a great drill for teaching proper stride mechanics while also teaching the athlete how to harness their power. Although cueing & coaching proper running form is important for enhancing sprinting mechanics, the single most effective thing I’ve found for enhancing running form is mastering the basic foundational movement patterns. Learn to improve your lunge mechanics & watch your sprint form & running mechanics improve more than any sprint drill. This variation is very eye opening as even the slightest deviation in form, alignment, stability, & motor control are immediately exposed as it requires perfectly dialed in body mechanics.

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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
RDL Dumbbell Snatch	#6 & #7	3	3-4	60"	7-8	2-3"

Read About Exercise

Nearly every workout I program for an athlete, bodybuilder, or powerlifter, I include at least one explosive or power based movement. At least half of the time this includes some form of an Olympic weightlifting variation including cleans, snatches, jerks/push presses, jump shrugs, power shrugs, etc.

However, I don’t always use the traditional Olympic barbell for performing these. In fact over the last several years I periodically implement dumbbells into variations of Olympic lifts such as cleans, snatches, and explosive overhead movements. In this video you’ll see me and one of my NFL athletes Marquell Beckwith performing hang snatches and hang cleans below the knee in an isolateral fashion (two dumbbells instead of one). Here are 10 reasons why this is so effective (Read HERE.)

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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Eyes Closed Explosive Pullup	#8 & #9	3	4-5	60"	5-7	2"

Read About Exercise

If you want to improve your pullup or chin-up technique the eccentric isometric pull-up variation is fantastic for improving shoulder stability, shoulder stability, t-spine mobility, postural alignment, and spinal positioning. Avoid having the shoulders collapse, protract, or excessively elevate at the bottom position.

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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Single Arm Reverse Kettlebell Bottoms-Up Press	#8 & #9	3	4-5	60-75"	3-5	2-3"

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(Note: Perform in single arm fashion - focusing on speed and power on the concentric portion of the lift). You’ve probably heard it a hundred times; if you’re an overhead athlete you shouldn’t perform overhead presses right? Wrong!!! In fact overhead presses and variations thereof are something I routinely use with all of my overhead athletes. Case in point, here’s Pittsburg Pirates outfielder Austin Meadows performing a reverse bottoms up overhead press with kettlebells. I started working with Austin several months ago at which time he had several injuries including a very complex shoulder issue that was preventing him from throwing. By strategically implementing numerous eccentric isometrics into his routine (for both upper and lower body) alike including the implementation of many overhead pressing variations, Austin is now back to throwing bombs and crushing his batting sessions.

In addition, I had Austin perform no additional corrective exercises, rotator cuff drills, soft tissue work, stretches, mobility drills, or any other treatment for his shoulders. Instead we relied on the correct execution of foundational movement patterns combined with properly performed eccentric isometrics to provide all of the therapeutic effects that Austin needed to restore his shoulder function and mechanics.

I also want to point out that Austin is one of the most mentally engaged, dedicated, and passionate athletes I’ve worked with. This combined with his incredible work ethic and God-given talent make him one of the most exciting athletes to coach and train that I’ve ever worked with. Keep an eye on this kid as he’s going to be doing huge things this year in the big leagues. To read more about the reverse bottoms-up press read HERE.

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EXERCISE	DURATION	# OF DRILLS	REST BETWEEN DRILLS	RPE
High Intensity Interval Cardio (HIT)	30 minutes	8	10-30 seconds	7-9

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High Intensity Interval Cardio
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