Jan 23 (edited) • 🏋️ Today's Training
Today’s Training — Power & Plyometrics (S&C Group Session)
Goal of Session
Develop high-output power, elastic efficiency, and force transfer with minimal fatigue.
Every rep fast. Every rep earned.
---
Warm-Up (8–10 min)
Progressive ramp. No rush.
Low-level pogos, skips, ankling
Hip openers + T-spine rotation
Light med-ball throws (submax intent)
Purpose:
Prime the nervous system, stiffen tendons, unlock range before high-velocity work.
---
Station 1 — Elastic Primer
A1. Assisted Pogos
3 × 6 contacts
Load: BW + light band assist
Tempo: elastic / rhythmic
Rest: 45–60s
RPE: 5–6
Foot stiffness. Achilles prep. CNS wake-up.
---
Station 2 — Upper-Body Power
B1. Kneeling Chest Throws
3 × 6
Load: 6–10 kg med ball
Tempo: X–0–X
Rest: 60s
RPE: 6–7
Trunk stability into upper-body speed. No leg leakage.
---
Station 3 — Heavy Lower-Body Power
C1. Trap Bar Deadlift (Banded)
3 × 5
Load: ~60–70% 1RM + light bands
Tempo: X–1–X
Rest: 90–120s
RPE: 7
Force production without grinding. Bar speed stays high.
---
Station 4 — Lateral Elastic Power
D1. Banded Lateral Jumps
3 × 6 per side
Load: light band (assist > resist)
Tempo: X–0–X
Rest: 60–90s
RPE: 6
Frontal-plane reactivity. Decel control. Joint integrity.
---
Station 5 — Upper-Body Power Expression
E1. Jammer Clean to Press
3 × 5
Load: moderate, fast intent
Tempo: X–0–X
Rest: 60–90s
RPE: 7
Triple extension without lower-body fatigue bleed.
---
Station 6 — Elastic Upper Finish
F1. Banded Plyometric Push-Ups
3 × 6–8
Load: light band
Tempo: X–0–X
Rest: 60–90s
RPE: 6–7
Speed, stiffness, clean reps. Stop before decay.
---
Coaching Notes
Power is a skill, not a grind
Fresh reps build speed — fatigue kills it
Leave the session fast, not flat
9
17 comments
Today’s Training — Power & Plyometrics (S&C Group Session)
skool.com/darustrong
Phil Daru’s private community for training, mindset, and discipline.
Built to make you stronger in every area of life.
Leaderboard (30-day)
1
+242
2
+111
3
+69
4
+42
5
+39
Powered by