Explosive Athletes… Just when you thought the program was over and you thought you had put everything into your training, I give to you… The OVERTIME cycle!
Just like in a game when you go into overtime, you are going to be expected to go above and beyond the call of duty. Just getting by for the allotted amount of time won’t cut it, what are you going to do today to get you prepared for the unknown of your sport?
Expect 2 days of lower body work, with a max-effort day and a dynamic effort day. Expect 2 days devoted to Upper Body workouts, which are also split into a max-effort day and dynamic effort day. Sticking with the theme of “overtime” we will ask you to step out of your comfort zone and accomplish and finish reps when you are tired and spent.
Each day on the upper body max-effort day we will give you a goal number to hit on reps but we expect you to do more than the number that we suggest. For example, the last set on the first week of the cycle has (5+ reps) what we want from you is to shoot for 5 reps or more, meaning that 5 is the minimum amount of work allowed. We want you to try and get as many reps as possible and every rep after 5 should be a struggle and fight. This fight not only gets you stronger and used to heavy weight but psychologically works wonders to get you to realize that you can “always get one more rep.”
The dynamic effort days will focus on speed and moving weight explosively. The Power Clean program will be a ton of volume with a linear progression feel. This means we will be doing a lot of reps, with a lot of weight and those numbers will continue to go up week after week. Stick with the numbers and attack every set. Expect to find a 1 rep max that you’ve never hit before by the end of this cycle.
The upper body training will test your toughness and willingness to endure pain. Go above and beyond what “you think you can do.” Just like in the squat, your Bench Press reps will have a target rep number and we will expect you to do as many as you can. Attack each extra rep and see yourself get stronger and tougher on each rep. Spotters be ready. Attack and get aggressive on each rep to see maximum gains and look to test the 8th week of the cycle. The dynamic effort days again will be small reps and lots of sets where you can practice being explosive and fast. Dynamic effort days allow us to attack explosiveness from a unique angle. I hate to get too nutty here, but let me quickly explain. Force equal mass divided by time. Max-effort days allow us to exert force by adding mass, although the time that it takes to lift that (the speed of the bar) is slow because of the fact that the load is heavy. So, we flip that on it’s head by reducing mass but also reducing time (much more speed on the bar) to still acheive max force. Sound crazy? It build athletes that are explosive!
The Finishers in this cycle are a beast. Be ready to compete. Are you ready??
In-season athletes should train 2x each week. If you’re in the middle of your season, you can review the Explosive Athlete In-Season Program here.
Post questions, comment, and motivation to the Explosive Athlete Message Boards. Let’s get after it this week!