Because of summer vacations and such I haven't had a sustained period of uninterrupted training as I have had to improvise for several periods due to being away from my usual training sites.
So now that I have an period of time to hammer away for a while and I am going to focus on power development.
Here is what I did today:
Warmup: Quad rocks, 1/2 kneeling adductor, open hip t-spine rotation, hip bridges, supine cross crawls, open hip rolls, lower quadrant rolls, crawling
Workout:
- Kettlebell swings: 3 x 6 @ 32 kg., followed by
- 1 leg box jumps: 3 x 4 @ 24" (used the swings for PAP for the jumps)
- Pause squats: 7 x 1 @ 135 ( 4 sec. pause at bottom to eliminate SSC)
- Speed deadlifts: 7 x 3 @ 185
- Kettlebell Farmer's carries: 3 x 40 meters @ 32 kg.
- GHR: 3 x 8
Med ball contrast training:
- Med ball chest richochets 2 x 12 @ 15 lbs. followed by
- Med ball chest richochets: 2 x 12 @ 4 lbs.
- Med ball side tosses: 2 x 6 @ 15 lbs. followed by
- Med ball side tosses: 2 x 6 @ 4 lbs.
Concept is to do a heavier version of the drill and then use a lighter weight ball to speed up the movement even more. Similar to contrast sprint work.
Comments: Going to do this phase for 4 weeks or so and then re-test. Will let you know how it goes with some updates along the way.
Train hard and train smart!
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