Phase 3: Power (weeks 9-12), Session 2 of 2.
Objectives: In this phase, we focus on developing power. Exercises are high in intensity with lifts performed in an explosive fashion. There is a decrease in the overall volume of the training session and rest times are relatively long between exercises. Extending the rest time will allow us to perform higher quality reps, focus on form and technique, and perform full-body movements.
Click HERE to download printable recording sheet.
PART I. Warm-up
Easy Run 1-3-mile Warm-up Jog or/and Jump Rope
Continuous Jump Roping with movement variations. Preferably done with a jump rope, but can be performed without if you lack the equipment and/or space.
- 1-min both Feet
- 30-sec Left Foot only
- 30-sec Right Foot only
- 1-min Alternating
- 30-sec Side to Side
- 30-sec Front to Back
- 1 min Alternating or both Feet
PART II. Conditioning
Three sets of the following circuit:
Continuous circuit at a high tempo with 1-2 mins recovery between sets.
- Skater Jumps: 30-60 sec
- Blast-off Push-ups: 30-60 sec
- Plank: 30-60 sec
PART III. Single-Leg Exercises
Two sets of the following circuit:
Perform 10 reps each leg with 1-2 mins recovery between reps and sets.
- Step Up to Balance Frontal, Curl to Overhead Press
- Single-Leg Squat Touchdown
- Single-Leg Romanian Deadlift, Single-Arm Curl to Overhead Press
PART IV. Explosive Movements
Three sets of the following circuit:
with 2-3 mins rest between reps and sets.
- Power Step-Up: 10 Reps
- Tuck Jumps: 10 Reps
- Optional: Kneeling Jumps: 5 reps