2d (edited) • 🏋️ Today's Training
🔥 Today’s Training — Lactic Power 🔥/ updated
Goal: Sustain explosive power under fatigue without losing mechanics
Energy System: Glycolytic (Lactic)
⏱ Total Session Time: ~50 minutes
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🔹 Warm-Up
Time: 8–10 min
Dynamic hips, trunk, elastic prep
Finish warm, breathing controlled, ready to move fast.
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🔹 Main Work — Lactic Power
A1| Build ankle stiffness
Time: ~5 min
Banded Pogos — 4 × 15
Rest: 30–45s
Intent: Fast ground contact, elastic stiffness, CNS wake-up.
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B1-B2| Hip Power + Ground Transitions
Time: ~10–12 min
Banded KB Swings — 5 × 8
Sit-Outs — 5 × 10
Rest: short between movements, 60s between rounds
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C1-C2 | Upper + Total Body Power
Time: ~12–15 min
Banded Explosive Push-Ups — 5 × 10
Single-Arm KB Snatch — 5 × 10
KB Drags — 5 × 10
Rest: 60s after full sequence
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D1 | Upper + Total Body Power
Time: ~5–6 min
Med Ball Overhead Slams — 5 × 8
Rest: 45–60s
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➡️ Total Time: ~45–55 min (target ~50 min)
Power late in the round.
Clean reps.
No wasted work.
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🔥 Today’s Training — Lactic Power 🔥/ updated
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