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When I was still fighting as a boxer, the group and coach that I worked with realized the need for strength training to make you a better athlete. However, I am not sure how effective the program that we were doing was at doing that; it was a lot of slow stuff in the weight room , followed by slow running. I am not saying that slow is bad if the right reason is given to do it  and for a set time. I think however that one of our biggest training mistakes is that we didn’t do exercises to build power and explosiveness on a consistent basis and as a result , we probably missed out on being better athletes.

Even though I am no longer boxing , I recently realized that I need to develop explosive power and as a result have created this program geared around that goal and that program is the one that I am sharing with you today. So if you want to be more explosive and or if you want a different program to do for a while keep on reading and then get working.

Strength: Every program that enhances athleticism should have a time period carved out to develop strength. To me how you go about doing this is not as important as doing it. I prefer powerlifting and the three big lifts, along with accessory exercises that help you in a weak area. Olympic lifting also works to develop strength as well. So don’t get caught up in the how so much, just get stronger!

Once you have done this for your set amount of weeks, you will now want to work on building power  in two different ways: one, you will want use Olympic lifting, heavy Kettlebells and so on to build power. Two: you will want to develop explosive power or convert you strength into power. This is done by doing plyometrics, med ball work, light to medium sized kettlebells, sand bags, dumbbells and possibly barbells.

Power and the ability to explode and or move quickly is associated with the ability to become a better athlete in many regards. Explosive power is linked to speed and even more efficient endurance performance in my opinion. It is the a need for anyone that wants to perform at their top-level if they play a sport as well as those who want to change the focus of their workout for a while in order to better avoid over-training.

Just before we get into the program itself, let’s review how to become more explosive. Strength training and getting stronger in and of itself will most likely not be enough to produce this quality. It does however have a need in the process and also may I mention there is some research that says if the intent to move heavy weight quickly is present the explosive muscles fibers are activated and one becomes more explosive as a result. In spite of this fact, this blogger feels that both are needed to enhance performance.

Without further ado my friends we have the program:

As any long-term program goes this is one is a progressive and builds up as it goes along.

This is a 6 week program

Day 1:
Velocity based training day

Barbell cleans ; 50% of your one rep max
Week 1: 6 x 3 sets 2 minutes rest move the weight as fast as possible (thus the light weight)
Supersetted with half kneeling chop and lifts 15 to 25 lbs 8 reps x 2 sets

Week 2 to 4:

Add in a rep on each set
Week 3: move it faster
Week 4: add in another set
Week 5: adjust , work on technique move the weight faster and so-on
Week 6: add 5 lbs to the bar

The chop and lifts should progress from load to lunge position for 2 weeks to single leg supported
Push press 50% 1 rep max 8 x 2 sets as fast as possible 3 minutes rest (please follow this rest exercise is cumulative and not just about 1 session)

This should be treated the same as the clean in its progression throughout the weeks

Y,T, M,s 2x 4 each

Shuttle run:

week one 4 sets 40 yards 30 seconds rest

week 2 add in a round

Week 3 : get all of your rest down to 30 seconds

Week 4: add in a round

Week 5: Go faster

Week 6: add in a round

Day 2: Strength day:
This is the one day of grinds you can possibly put in any move that you want to work on, just don’t go crazy!

I chose snatch grip deadlifts, in order to see if they help make my chin-up stronger.

Week 1: Snatch grip dead lift 60% one rep max 3×5 sets 2 to 3 minute rest
Half kneeling landmine press: 2×5 60% one rep max (superset)

Weighted chin-up: 80% 5 rep max 2×3

Janda sit ups 2×5 ( I went from band assisted to “full on”)

Rower for distance 2500 meters

Week 2: Add 10 pounds each set on the deadlift 2 to 3 minutes rest
Half kneeling landmine press 3×3 80% one rep max
Chin up: same load add in a rep each set
Janda the same
Rower: get it done faster

Week 3:

Add ten pounds once again on the dl
Half kneeling landmine press 3×6 70%
Chin up: same load add a rep on one set
Janda: take band away 2×3
Rower: faster same distance

Week 4:

Add 20 pounds to each set on deadlift
Half kneeling landmine:  3×4 80%
Chin up: 1st set: the same for 5 2nd: 5 pounds heavier 1 3:1
Janda: 2×4
Rower: same as last week

Week 5:
Deadlift: warm up with your 70 %  5 reps 1st set, 2nd set: 80%  3 reps rest 3 minutes in both 3rd set: 90% 1 x 5 minutes rest beforehand
Chin up: 1 set: 1st set, 4 reps of previous load. 2nd set add on 10 lbs 1 rep
Janda: 2×5
Rower: slow 2500

Week 6: Deadlift: two warm up sets at 70% and 80%  3- 5 minutes rest. 3rd set: one rep max!

Day 3: Active rest: I did boxing work, you can do whatever you like without high intensity.

Day 4:
Week 1:
Dumbbell snatch 2×5 50 lbs 2 minute rest
Superset: suitcase carry 50 steps medium load work on position and
Med. Ball scoop toss: 20 lb. ball 2×8 1 minute rest
rotational med ball slam: a weight that you can move very fast. 1 minute rest 2 sets

Week 2:
Dumbbell snatch 2×5 set 3:3
Carry again but 5 steps further
Scoop toss: same but throw it further
Rotational slam: Faster

Week 3:
Dumbbell snatch 3×5
Carry go 5 pounds heavier
Scoop toss: 20lbs. 3×8 2 minutes rest
Rotational slam: Faster

Week 4:
Dumbbell snatch 5 lbs heavier 3×5
Carry: add in 5 steps a side
Scoop toss: same but 1 1/2 minutes rest
Rotational slam: Add a set in

Week 5:
Dumbbell snatch 5 lbs heavier 3×5 faster
Carry: same
Scoop toss: same but 1 minutes rest
Rotational slam: 2 pounds heavier sam reps and sets

Week 6:
Dumbbell snatch add 5 more pounds 2×5
Carry: same
Scoop toss: same but 1  minutes rest
Rotational slam: 2 pounds heavier same reps and sets

Day 4:
Week One:
Squat Jumps; 2×6 as fast as possible up and off the floor 2 minute rest
Lateral jumps over cone: 2×6
Med ball slams 10 pounds: 2x 8 as fast as possible
Kb deadswings: 3×8  2minutes medium load

Janda sit-up: 3×5

4 minute run 2 off for recovery

Week 2:

Squat Jumps; 2×7 as fast as possible up and off the floor 2 minute rest
Lateral jumps over cone: 2×7 2 minute rest
Med ball slams 10 pounds: 2x 8 as fast as possible 1 minute rest
Kb deadswings: 3×8 1 minute rest

Janda sit-up: 3×5

4 minute run 2 off for recovery work on running technique.

Week 3:

Squat Jumps; 2×8  as fast as possible up and off the floor 2 minute rest
Lateral jumps over cone: 2×8 2 minute rest
Med ball slams 10 pounds: 2×8 and 1×6, as fast as possible 1 minute rest
Kb deadswings: 3×8 30 sec. minute rest

Janda sit-up: 3×5

4 minute run 2 off for recovery add in a round

Week 4:
Squat Jumps; 2×8, 1×6 , as fast as possible up and off the floor 2 minute rest
Lateral jumps over cone: 2×7  1x 5 2 minute rest
Med ball slams 10 pounds: 3 x 8 as fast as possible 1 minute rest
Kb regular swing : 3×8 30 minute rest

Janda sit-up: 3×5

4 minute run 2 off for recovery add another easy round in

Week 5:

Squat Jumps; 3×7 as fast as possible up and off the floor 2 minute rest
Lateral jumps over cone: 3×7 2 minute rest
Med ball slams 10 pounds: 3 x 8  1 minute rest go faster with good form
Kb Regular swings : 3×8 30 minute rest

Janda sit-up: 3×5

4 minute run 2 off for recovery 4 rounds

Week 6:

Squat Jumps;3×8 as fast as possible up and off the floor 2 minute rest
Lateral jumps over cone: 3×8 2 minute rest
Med ball slams 12 pounds: 3 x 8 as fast as possible 1 minute rest
Kb deadswings: 3×10 1 minute rest

Janda sit-up: 3×5

4 minute run 2 off for recovery 5 easy runs in

There it is guys this program made a huge difference in my sprinting speed and punching power. if you feel the need adjust it to you, but don’t go crazy too early especially if this is your first time doing a cycle like this. There is much more going on than just your ability to recover in between sets and reps,but a need for your musculoskeletal system to adapt as well. So trust the process and know the why behind your need to train like this, even if it is just to change your approach for a brief while!

If you liked this post, I offer online coaching and program designing services to fit your life and to get you to your goals! Click here to learn more.

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