Explosive Athletes… Time to take you to the next level with the Power Cycle. This cycle will challenge every aspect of your training that will prepare you for your upcoming season including your mental and physical capacities. Your true grit and determination will be pushed beyond their limits and you will come out the other end better for it. Like all of our cycles, the Power cycle is 8 weeks long. We will be focusing on muscular endurance throughout this entire 8-week phase and every week will build off the previous weeks work. This will lead us into the final phase of your off-season training, which is the Finisher cycle.
We will train 4 days each week, focusing on the lower body 2 days and the upper body for 2 days. There will be two training days each week (one upper and one lower) that we term max-effort training days. That means that the intensity and the weight you will be lifting is extremely high. During the max effort days this phase we will be working on building your muscular endurance (heavy weight for multiple reps). We will be using the 20 rep scheme to accomplish this. Week 1 will be 20 reps at 50% of your 1RM on Back Squat without racking the weight. The first week really shouldn’t be too bad, but at the end of your last rep you should be somewhat out of breath and it should feel almost like a conditioning type of workout. The following week you will ADD 10LBS. if you completed the all 20 reps without having to rack the weight. You will continue this rep scheme for the entire 8 weeks. IF you are unsuccessful for that week (not able to get all 20 reps without racking the weight) then you will regress a week and repeat last weeks workload and then continue where you left off. We will be doing the same thing for bench press but instead of a 20 rep scheme we will be working with a 10 rep scheme and instead of adding 10lbs every week you will be adding 15lbs per week. Again muscle endurance is the name of the game here.
There will be two training days each week (one upper and one lower) that we term dynamic-effort days. That means that speed is the focus. On dynamic effort days, stick to the exact weight prescriptions and move the weights violently and explosively. If you want to be fast and explosive you have to train as such and these dynamic days are the exact reason we implement these days. The combination of our max-effort and dynamic effort training will develop athletes that are ready to dominate the competition. We will trade off between front and back squat during our dynamic days to complement each other and work on speed in both the frontal rack position (challenge your mobility through full range of motion) and the back position. For the upper body dynamic day it will be business as usual and speed off the chest will train the body to be explosive once we get back into heavy weights.
We will start working on some speed and agility, as well as running technique. Your finishers will be tough, and you must be willing to compete day-in and day-out. You will be exhausted after your training sessions, so expect that. Take care of your body by eating like a champion, staying hydrated, resting, and recovering.
It will take time, and it will take hard work. This is still the beginning stages and things are just getting ready to get fun!
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!