6h • 🏋️ Today's Training
⚡ POWER / EXPLOSIVE SESSION
Total Duration: ~40–45 minutes
Objective: Develop high-velocity force production across multiple planes
Focus: Neural drive, elastic stiffness, and explosive output with controlled fatigue
Speed and intent drive adaptation. Rest protects output.
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🔹 Dynamic Warm-Up (8–10 min)
Continuous controlled flow. No rushing.
• Hamstring sweeps × 10 each
• Cossack squats × 6 each side
• Knee hugs to calf raise × 10 total
• World’s Greatest Stretch × 5 each side
• Thread the Needle × 6 each side
• Banded Pallof Press × 10 sec each side
Purpose:
Increase tissue temperature, mobilise hips and thoracic spine, activate posterior chain, and establish trunk stiffness before explosive work.
Athletes should finish warm, mobile, and neurologically ready — not fatigued.
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🔹 A. Elastic Prep (5 min)
A1. Banded Pogos
3 × 15 contacts
Load: Light band
RPE: 6
Rest: 45 sec
Purpose: Improve ankle stiffness and reactive strength. Prime CNS.
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🔹 B. Vertical Power Complex (8–10 min)
B1. Trap Bar Jumps
3 × 5 reps
Load: 20–30% 1RM trap bar deadlift
RPE: 6–7 (velocity dominant)
Rest: 60–90 sec
B2. Overhead Wall Ball Slams
3 × 5 reps
Load: 6–9 kg
RPE: 7
Rest: 60 sec
Purpose: Triple extension and vertical force transfer.
Terminate if velocity drops.
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🔹 C. Lateral + Rotational Power (8–10 min)
C1. Banded Ice Skaters
3 × 3 each side
Load: Light band
RPE: 6–7
Rest: 45–60 sec
C2. Wall Ball Side Throws
3 × 3 each side
Load: 4–6 kg
RPE: 7
Rest: 60 sec
Purpose: Frontal plane force production and rotational sequencing.
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🔹 D. Posterior Chain + Reactive Slam (5–7 min)
D1. Reverse Hyperextensions
3 × 5 reps
Load: Light–moderate
RPE: 6
Rest: 45 sec
D2. Slam Ball Throws
3 × 5 reps
Load: 8–12 kg
RPE: 7–8
Rest: 60 sec
Purpose: Posterior chain activation followed by aggressive ground strike.
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🔹 E. Speed Exposure (5–7 min)
Curve Treadmill Sprints
4 × 10 sec
Intensity: 90–95%
Rest: 60 sec
Purpose: Acceleration mechanics and force application.
Extend rest if posture or velocity declines.
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Session Breakdown
Dynamic Warm-Up: 8–10 min
Elastic + Power Work: ~25–28 min
Speed Exposure: ~5–7 min
➡ Total Time: ~40–45 min
Explosive. Controlled. Repeatable.
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⚡ POWER / EXPLOSIVE SESSION
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