PHASE 4: Speed of Movement & Explosive Muscle Strength
The emphasis of this phase is speed of movement and explosive muscle strength with a small external resistance. After Phases 1-3, where general physical preparation was developed into general strength and specific strength, the goal is to capitalize on that strength in the form of explosiveness.
Instructions: Perform all 3 sets of each exercise, following prescribed repetitions of each. For lateral and unilateral exercises, perform prescribed repetitions on each side. Exercises will be performed in order with their superset. Exercise 1a. is always a jumping movement for power, and is the only exercise that has a different repetition scheme noted below.
Power Training:
Week 1: 3×8 (Jump 3×2)
Week 2: 3×10 (Jump 3×3)
Week 3: 3×6 (Jump 3×1) [down week]
Week 4: 3×12 (Jump 3×4)
SESSION 1: BILATERAL MOVEMENTS
The emphasis of this day is to incorporate exercises that require both legs and/or arms to complete, and are generally performed in the sagittal plane (moving forward/backward).
Primer: Tibialis Raise x50, FHL Calf Raise x25 (or x25 each), KOT Squat x25
Break these up however necessary
1a. Squat Jump (hands on hips)
1b. VMO Squat (heels elevated)
2a. Glute Bridge (feet wide)
2b. Shrimping
3a. Wide Pushup
3b. Prone Cuffs