Explosive Power Program

This is a 2-day a week power training routine that should be performed twice weekly. Rest 72 hours in between training sessions. One suggestion is to train on Monday and Friday. When training for power, your concentric repetitions should be performed fast!

Follow the program for 1-month and after 8 sessions are completed, transition back to a traditional, full body, strength training program.

The idea is to train the majority of sets explosively meaning fast movements using good form and technique for each set. Follow the plan below. As an example, on Day 1 you have a Front Squat. The tempo (speed) should be performed in a controlled fashion on the way down (2-second eccentric phase). On the way up, each repetition should be explosive - using a 1-second concentric phase.


Day 1: Complete 7 exercises. The first two (bike and Barbell Hip Thrust are part of the warm-up). The next four exercises are performed in control but explosively. The last exercise is a core exercise and this is done slowly. Workout time is about an hour.

Day 2: Perform 7 different exercises. The first two exercises (jumping rope and Reverse Hypers are part of the warm-up). The following exercises should be performed explosively: Single-leg push-off, Dumbbell Split Jump, and Overhead Med Ball Slam. Workout time is about an hour.



Stay Strong with Jefit,



MICHAEL WOOD, CSCS