Speed & Power Workout
- Core Emphasis -
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| EXERCISE | SUPERSET | SETS | REPS | REST | RPE | EI |
|---|---|---|---|---|---|---|
| Eyes Closed Pallof Press with Stride Hold | #1 & #2 | 3 | 20-40" | 60" | 3-5 | 2" |
Option #1
Option #2
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OPTION #1
This variation of the Pallof press works all of the stabilizers in the body from head to toe while also working all of the muscles involved in rotation and stabilization. There are several benefits for using this exact variation. First the rope is much more difficult to lock in compared to a standard cable attachment. To keep the rope rigid and linear you'll be forced to create greater full body tension and stability. The goal is to make the rope look like a straight fixed attachment even though it will have a tendency to bend and waiver. The other factor that makes this Pallof press variation effective is the stride stance or semi-lunge stance position. Besides crushing the core, this in-line stride stance position requires greater foot and ankle stabilization as well as innervation through the smaller stabilizers around the hips.
In this particular variation I'm loading the movement in a contralateral fashion with the load pulling my front leg medially. Therefore it's forcing me to resist valgus collapse of the hip, knee, and ankle and push the hip joint and knee laterally. For most lifters especially those prone to valgus collapse or pronation this is the optimal loading pattern. For those who struggle with supination or excessive knee spread (a much more uncommon issue) the pulley would be fixed on the opposite side of the leg in an ipsilateral fashion thereby forcing the lifter to resist lateral or varus forces on the leg and ankle as they push in medially.
OPTION #2
Dumbbell Single Leg Stand with Knee Drive: One of the favorite variations not only for teaching proper alignment & knee drive mechanics but also for overloading the smaller muscles of the foot and ankle complex.
| EXERCISE | SUPERSET | SETS | REPS | REST | RPE | EI |
|---|---|---|---|---|---|---|
| Single Arm Oblique Sling Barbell Squat Jump & Eccentric Isometrics | #1 & #2 | 3 | 3-4 per side | 45-90" | 7-8 | 2-3" |
Main Option
Easier Option
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MAIN OPTION
This next exercise is an advanced version of oblique sling squat jumps using brief eccentric isometrics.
Whether you do these with a dumbbell or progress to bottoms up kettlebells or use a single barbell, the goal is target the oblique slings while performing jumps. You’ll want to work both ipsilateral & contralateral loading as the oblique slings get targeted in different phases of the jump. When we’re in contralateral loading the oblique slings get targeted more on the eccentric phase. When loading ipsilateral, the oblique slings are worked more on the concentric jumping phase.
These target both inner & outer thighs while working on anti-pronation of the foot as well as anti supination depending on the variation. During contralateral loading the abductors & outer hip region are working to avoid valgus collapse not only at the hips & knees but also at the feet & ankles (anti-pronation). During the ipsilateral loading, the adductors & inner thighs are working to avoid varus collapse as well as supination of the feet & ankles.
This is a full body strength & power exercise. In fact the biceps, forearms, core & shoulders get pummeled particularly on the catch as you’ll need to brace every muscle from head to toe.
These expose any deviation in posture, shoulder stability, or body mechanics as well as any asymmetrical jumping mechanics. Any asymmetry becomes immediately apparent as the bar begins to tilt & twist.
This is incredible for teaching proper landing mechanics as the instability forces the lifter to brace full body on impact. This produces concurrent activation potentiation & greater neural drive to working extremities thereby teaching the lifter how to properly absorb force & stick the landing.
EASIER OPTION
Here’s one of my collegiate high jumpers Bailey Weiland performing a single arm weighted squat jump. This is one of my favorite explosive movements for the lower body as the offset load (weight loaded to one side of the body) forces the core and spinal stabilizers to work overtime to resist rotation and lateral flexion. As a result the lifter tends to improve both jumping and landing mechanics simply as a byproduct of locking in their core and resisting the offset loads.
Although various loading protocols can be used including dumbbells and kettlebells, I’ve found the plate to be the most natural method as it fits naturally to the side of the body without any issue of running into the legs or hips. Try performing several sets of 3-5 reps per arm during your next lower body workout or explosive power day.
| EXERCISE | SUPERSET | SETS | REPS | REST | RPE | EI |
|---|---|---|---|---|---|---|
| Feet Elevated Renegade Rows (Elevation Optional) | #3 & #4 | 3 | 4-6 per side | 60-90" | 7-10 | 2" |
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Option #2
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OPTION #1
NOTE: If this variation is too challenging simply perform lighter renegade rows with your feet on the ground versus elevated on the bench.
Here I have athlete & bodybuilder Ben Lai performing roughly half bodyweight renegade rows with 100 lb dumbbells & feet elevated. Renegade rows & variations thereof (see 50+ variations in article at LINK below) are some of the most effective strength training drills not only for targeting the upper back & lats but also for annihilating the entire musculature of the core. In fact when performed properly the level of recruitment to the core & abdominals is difficult to replicate with any movement.
Unfortunately most folks treat this as a very light secondary movement. In reality it can & oftentimes should be heavily loaded provided the athlete has been properly trained. With that said one of the primary reasons folks are unable to use heavy loads on these is because they’ve not properly trained their bodies & are unable to maintain the high levels of full body tension, spinal rigidity, & motor control needed to handle heavy loads with proper form. For high level lifters there’s no excuse for not being able to handle half your bodyweight with controlled constant tension eccentric isometrics.
On that note one of my biggest stipulations when it comes to renegade rows is performing them in a constant tension fashion without placing the weight back down on the floor each rep. In fact nearly every variation I use with my athletes employees this method using a brief eccentric isometric protocol. Besides maximizing proprioception & sensory feedback via eccentric tension & stretch, the targeted musculature receives much greater stimulation as the intensity of activation is exponentially greater compared to deadstop variations.
In fact, I’ve trained many individuals who can pump out rep after rep with fairly heavy loads in the traditional fashion yet can barely manage to squeak out several reps with light loads using eccentric isometrics due to the extreme core fatigue & constant tension. Placing the weight back to the floor each rep provides relief for the core, upper back, & lats thereby reducing the effectiveness of the drill.
Full article on Renegade Rows + 50 Variations at https://www.advancedhumanperformance.com/blog/renegade-rows
OPTION #2
Here's NFL athlete Ameer Abdullah on Single Leg Inverted Sprinter Rows on Stability Ball. Besides blasting the upper back, lats, & glutes, these also require near perfect alignment from head to toe in order to maintain balance & control without rolling off the ball.
| EXERCISE | SUPERSET | SETS | REPS | REST | RPE | EI |
|---|---|---|---|---|---|---|
| Ricochet Pushup | #3 & #4 | 3 | 4-6 | 60-90" | 5-6 | 2" |
Option #1
Option #2
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OPTION #1
(Note: If this is too challening simply perform pushups on a stability ball without the plyometric portion). This variation is similar to the ricochet pushup developed by coach Nick Tumminello. In this version I’m having Vernon focus on power output with max hang time in order to recruit the highest threshold motor units and fast twitch fibers. During this particular workout we supersetted this movement with a heavy single arm dumbbell floor press and a single arm seated cable row. Each movement had a positive impact on the next exercise as the heavy loading from the dumbbell press along with the heavy rows helped to engage the appropriate recruitment patterns for maximizing power output and body positioning on the explosive pushups.
Besides teaching athletes to control and stabilize their power output which is a critical component of performance, this variation also teaches rate of force development as well as rate of stabilization development. Rate of stabilization development is an often-times neglected component of athletic performance however it’s absolutely critical as athletes much learn to stabilize their body’s quickly in order to avoid body deviations from destabilizing forces. On a side note Vernon was using a tad too much body bounce off the ball but this is something we corrected on subsequent sets.
OPTION #2
The Single Arm Ring Plank is a great progression from the single arm ball plank that requires insane levels of core stabilization, anti-extension and anti-rotation.
| EXERCISE | SUPERSET | SETS | REPS | REST | RPE | EI |
|---|---|---|---|---|---|---|
| Partner Assisted Acceleration Split Squat Lunges (Partner Push Optional) | #5 & #6 | 2 | 4-5 per side | 75-90" | 3-5 | 3" |
Option #1
Option #2
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Note: If you do not have a partner simply perform the same movement by yourself with forward momentum.
Here I’m demonstrating a stride simulated split stance lunge using partner assisted manual acceleration. This is a great drill for addressing, deceleration, acceleration, stability, balance, and motor control not to mention sprint mechanics as you focus on using contralateral arm drive to maximize full body tension and lower body recruitment. The combination of vertical and horizontal forces produced from the partner launching the athlete forward also has tremendous benefits for athletes as you’re targeting sprinting as well as backpedaling.
Notice how I stick the lunge/split squat without allowing my knee to move too far forward into excessive anterior knee drift (an all too common problem on lunges). While a slight amount of anterior knee drift is acceptable and in fact quite natural particularly when there is a horizontal force vector, allowing the knees to move excessively past the toes simply means you’re relying too much on the quads and not enough on the posterior chain. Yes you may be able to get away with it but it’s not optimal both in terms of injury prevention as well as force production and force absorption.
Also notice how I stick the 90-degree position rather than allowing my body to collapse with excessive ROM. On that note, make sure you’ve mastered 90 degree eccentric isometrics lunges and split squats before attempting these as the impact is quite high and you’ll need to have built a proper foundation beforehand with less aggressive variations first. On a side note, this drill can be done using either contralateral or ipsilateral arm drive depending on whether the athlete is emphasizing acceleration or deceleration.
| EXERCISE | SUPERSET | SETS | REPS | REST | RPE | EI |
|---|---|---|---|---|---|---|
| Landmine Renegade Row | #5 & #6 | 2 | 4-5 per side | 75-90" | 7-9 | 2" |
Option #1
Option #2 (Extra Weight Optional)
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This exercise involves more anteroposterior instability as the landmine or barbell will have tendency to drift from front to back unless the lifter locks their shoulders in by packing the shoulder and scapular into a very stable position. The pronated grip also is semi-unique as most renegade rows involve a neutral grip. By performing the row with a pronated grip this provides even greater carryover and transfer to barbell exercises including barbell rows and presses.
In addition there’s slightly greater tension to the upper lats as well as the higher regions of the upper back including the rear delts. In essence these areas respond slightly more so to a pronated grip in contrast to a neutral or supinated grip, which tends to target lower down on the lats and upper back.
| EXERCISE | SUPERSET | SETS | REPS | REST | RPE | EI |
|---|---|---|---|---|---|---|
| Kneeling Straight Arm Lat Pulldown | #7 & #8 | 2-3 | 5-8 | 60-90" | 4-5 | 2" |
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The straight arm pulldown is an excellent exercise for targeting the lats, triceps, core, chest, and shoulder stabilizers. If you’re looking to increase the stimulus to your core and abdominal musculature try performing them from a kneeling position. When performing this movement the lifter should try to maintain a slightly forward torso lean throughout (roughly 20-30 degrees) to help maintain more constant tension on the lats and engage the core. In addition, focus on squeezing the lats and pausing in the contracted position for several seconds before returning to the top position.
Lastly, concentrate on pushing the bar back towards, you not just down. This will ensure more lat activation rather than turning the movement into a tricep dominant exercise. Trying performing several sets of 10-15 reps during your next back workout. Although they can be implemented at any time during the workout I personally like employing these as an upper body and lat finisher at the end of an intense upper body lift.
On a side note you may notice a very slight yet natural amount of lordotic curvature in your spine when performing these as the kneeling position in conjunction with the angled force vectors tends to produce this. It’s actually quite natural and nothing to be concerned about provided it’s not extreme. Just focus on keeping the core tight and braced throughout while keeping the shoulders packed and engaging the lats.
| EXERCISE | SUPERSET | SETS | REPS | REST | RPE | EI |
|---|---|---|---|---|---|---|
| Double Kneeling Javelin Press | #7 & #8 | 2-3 | 4-5 | 75-90" | 5 | 2" |
Option #1
Option #2
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OPTION #1
(Note: If this is too advanced use dumbbells or kettlebells in the same kneeling position). The javelin press is an incredibly effective overhead pressing variation that requires a combination of strength, stability, coordination, and skill. However, with enough practice many lifters can learn to cheat the system by becoming neuromuscularly efficient at lousy form, as they learn to stabilize the load with faulty mechanics. In fact if you watch NFL superstar James Harrison perform these you’ll notice his form is less than perfect however because he’s such a beast he’s able to get away with sub-par technique. This is something I don't recommend for most individuals.
It’s for this very reason that I often suggest incorporating the isolateral version or double arm javelin press as it exposes this undesirable neuromuscular adaption. It’s one thing to control press a single unstable object as every bit of neural drive can be channeled to that individual side. However, in order to lock in two barbells overhead while pausing both at the top and bottom, this requires nothing short of precise execution and textbook mechanics. By adding the kneeling component as well as the eccentric isometric protocol as demonstrated by my awesome client and bodybuilder Ben Lai this requires even greater attention to detail and masterful technique. It also helps to ensure the core and spinal stabilizers are performing their role. There’s no cheating the system on this one.
Also notice how Ben is properly tucking his elbows to the front of his body rather than letting them point out to the sides which is a common mistake made by intermediate and advanced lifters alike. Focus on screwing the elbows straight ahead rather than letting them drift out. Also notice how he’s not using excessive range of motion or going too deep by letting the barbells collapse. This is a critical component for maximizing shoulder health and stability. The double javelin press rewards the lifter for remaining tight and not collapsing. Remember the goal is optimal and natural range of motion not maximal range of motion. This concept should be applied to all movement patterns.
OPTION #2
Half Kneeling Overhead Barbell Press with NFL athlete Ameer Abdullah: Provides a functional stretch to hips while also working the shoulders, triceps, core, & upper back. Keep stomach in & hips back.
| EXERCISE | SUPERSET | SETS | REPS | REST | RPE | EI |
|---|---|---|---|---|---|---|
| Ultimate Oblique Sling Clean + Sling Snatch Superset | See Notes | 2 | 4-5 per side (per exercise) | 75-90" | 7 | 2" |
Superset Part #1
Superset Part #2
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NOTE: This superset includes both the clean and snatch versions. Begin by performing 4-5 oblique cleans (per side). Take a 30-60 second rest and then transition into the oblique snatch (4-5 reps per side). PART #1
Here is the Ultimate oblique slings by combining oblique sling activation patterns into Olympic lifts. This is brilliant with huge shoutout to bodybuilder, athlete & fellow PhD kinesiology candidate Ben Lai Ben Lai as he took the basic concept I’ve highlighted with ipsilateral & contralateral oblique sling cleans & snatches & modified them a step further to turn them into the ultimate oblique sling cleans & snatches. This is done by adding an arm switch in them middle of the lift. Let’s discuss why this is so effective.
When performing basic oblique sling cleans & snatches, there’s one subtle flaw in all of those lifts - there’s always a slight oblique sling mismatch. Here’s what I mean.
Performing a contralateral oblique sling clean for example involves loading the opposite arm & leg during the eccentric RDL meaning the opposite lat & glute are firing thus indicating this is an ideal oblique sling activation pattern. However as we finish the clean in the top position, the knee & arm catch are mismatched in such a way that the ipsilateral arm & leg are firing rather than the desired contralateral. In other words it doesn’t follow the optimal oblique sling activation pattern we witness during athletic performance such as sprinting.
If we contrast that with the ipsilateral loading version, the top finishing position ends up being ideal as we finish with opposite arm & hip firing together in a contralateral oblique sling activation pattern. However the eccentric RDL portion involves same arm & leg loading rather than opposite. So in this instance we have an oblique sling mismatch during the eccentric. Fortunately the arm switch versions devised by Ben resolve this issues entirely as the entire clean or snatch involves oblique sling firing patterns with contralateral arm & leg sequencing. Make sense??? If not check out my full article that breaks down oblique slings very detailed +35 exercises in article at: https://www.advancedhumanperformance.com/blog/oblique-slings-functional-training
PART #2
Here's a great way to combine elements of the contralateral and ipsilateral oblique sling snatches to produce the ultimate oblique sling snatch that has optimal carryover to sprinting mechanics as the hips and arms work in synchrony based on principles of the posterior and anterior oblique slings as witnessed during athletic performance activities such as sprinting .
| EXERCISE | DURATION | # OF DRILLS | REST BETWEEN DRILLS | RPE |
|---|---|---|---|---|
| Low Intensity Interval Cardio | 30 minutes | 5 | 10-20 seconds | 4-6 |
Low Intensity Interval Cardio
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