These may currently be my favorite workouts, power training workouts that is. They are particularly important as we get older as we lose power at twice the speed that we lose strength.
Warmup: Ankle mobs, forearm wall slides, Indian clubs, tabletop hamstring, tabletop hip rotators, lateral squats, rotational squats, arm circles, leg swings
Workout: Box Jumps 3 x 5 @ 30"; Med ball circuit: Ricochets 2 x 15 sec. @ 4 lbs; Chest pass 2 x 12 @ 6 lbs; Alt. hip toss-2 x 6 ea. @ 6 lbs; MB soccer throw 2 x 8 @ 6 lbs.
Jump rope 4 x 30 sec. on/30 sec. off
Sprint ladder: 10-20-30-40-50-60 (walk back for recovery) x 2 w/2.5 min. for recovery.
Comments: This was another speed-strength day for the med ball work. People fail to realize that power training has a large speed component to it and overloading the movement makes it more of a strength movement than a power movement.
Starting to integrate some rope jumping back into my routines. We will see how my ankle tolerates it and recovers.
Train hard and train smart!
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