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Fitness training

Power and

Explosiveness

Training focused on producing high amounts of force quickly through explosive movements, jumps, throws, Olympic lifting variations, and sprinting.

Check iconIncrease rate of force development

Check iconImprove explosiveness

Check iconImprove acceleration and jumping ability

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RECOMMENDED FREQUENCY

2-4 days per week
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INTENSITY

High
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TYPICAL SESSION/REP RANGE

1-5 reps
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REST BETWEEN SESSIONS/SETS

2-5 minutes

WEEKLY BLUEPRINT

A structured 7-day microcycle optimized for maximum strength adaptation.

Day 1

Lower Body Power

  • Box Jump
  • Broad Jump
  • Power Clean
  • Front Squat
  • Sled Push

Day 2

Upper Body Power

  • Medicine Ball Throw
  • Push Press
  • Explosive Push-Up
  • Medicine Ball Slam

Day 3

Rest / Recovery

Day 4

Sprint and Jump Training

  • Short Sprints
  • Broad Jumps
  • Lateral Bounds
  • Hill Sprints

Day 5

Strength Support

  • Squat
  • Deadlift
  • Bench Press
  • Pull-Ups

Day 6

Mobility / Recovery

Day 7

Rest