True power training takes place in bursts of 8-10 seconds or less so your training should replicate that if it's power you're after. Today was such a day for me.
And a beautiful day it was: sunshine, blue skies, little wind and low humidity. Perfect day for training outside which is what I did!
Warmup: Indian clubs, quad rocks, ankle mobs, neck mobs, Cross crawls, lateral squats, leg swings, toe walks/heel walks, 1/2 kneeling adductor, Skips series
Workout: Med ball circuit- Med ball chest pass 2 x 12 @ 10 lbs; Alt. Hip Toss-2 x 12 @ 10 lbs; Soccer throw 2 x 8 @ 10 lbs.
Sprint "accelerations" ladder: 10-20-30-40-50 meters x 2 with 2 minutes recovery between sets; then 2 x 50 meters to finish.
Explosive step-ups: 3 x 12
Bear Crawl "finisher": 40 meters
Comments: Those Bear crawls are a great way to finish your training sessions with a total body exercise with lots of trunk emphasis.
Train hard and train smart!
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