10/1/2016 – Explosiveness

(Note: Always adjust the weight to fit your ability with the given repetition range. Never compromise form or range of motion for additional weight unless specified.)

Warm-up: Jump on a stationary bike for 5 minutes. Start with 45 seconds of medium difficulty, then crank up the difficulty for 30 seconds. Repeat this 4 times for an effective warmup.

1. Sleds and Pushups – 4 sets
   1. Sled Sprint Pushes - using 1/3 to ½ of your body weight on the sled. Push for 15 yards and then back the 15 yard you came. (90lbs, 90, 90, 90, 90)
      1. Note: Keep your butt low and drive thru the ground on each step. You want to move as quickly as possible - have a friend time you to keep you honest.
   2. Pushups (30 reps [60% of max pushups), 30, 30, 30)
      1. Note: Rest for just under 30 seconds and repeat.
2. Half-Squats and Lunge Jumps – 4 sets
   1. arbell Back Half-Squats - 10 reps (275lbs, 295, 315, 315)
      1. Note: Keep your back straight, feet shoulder width apart. Only go down until you’re about half-way to parallel. Then explode back up.
   2. Lunge Jumps –12 reps (65lbs, 65, 65, 65)
      1. Note: With a weighted bar resting across your shoulders, perform a lunge and explode up out of the lunge. You want to explode so high that you get some hang-time, at which point you reverse the position of your legs (still in the air) so that you are performing a lunge on the opposite leg. This is one rep.
3. Box Jumps – 3 sets
   1. Two-Legged Box Jumps from stand-still – 12 reps (box just below waist height)
      1. Note: Set up a box to jump on and smaller box next to it to step off onto (safety first!). With your knees slightly bent, feet shoulder width apart, drive with your arms and explode off the ground landing comfortably onto the box. Step off onto the smaller one, then on the ground and do this again for 11 more reps.
   2. 1-Leg Calf Raises – 20 (toes on a platform elevated from the floor)
      1. Note: Reps should be slow and controlled. Hold at the top of each raise for two seconds and hold in the fully stretched position for two seconds to negate the stretch reflex.