Exploside Power Workout  

Explosive power gives you a base for quickness and makes you run faster and jump higher. Off season is the most important time for building explosive power. With the proper training your explosive strength will improve your speed and even maximum strength. Below is a sample explosive power training routine which benefits most sports.

Below we have created a sample program that suits many athletes and sports. This program is very simple and easy to follow. Always remember to warm up and cool off with stretching. If you are under 15 weightlifting exercises should be done with very light weights. (consult with your coach)

RPM = maximum weight for one repetition     80% = 80% of the one rep max

MONDAY

explosive squats 4x 6-8, 80% RPM

power clean 4x 6-8 80% RPM

squat jumps 4x 6 50% RPM

hamstrings and quads 3x 15 65% RPM

Calves 5x 10-20 (failure)

bench press 4x 6-8 80% RPM

explosive push-ups 4x 6

WEDNESDAY

sprints 5x20 meters

squat jumps 4x10

one leg long jumps 4x10/leg

box jumps 4x10

skating jumps 4x10

explosive push-ups 4x10

sprints 5x100 meters

FRIDAY

squats 4x 6-8, 80% RPM

power clean 4x 6-8 80% RPM

squat jumps 4x 6 50% RPM

bench press 4x 6-8 80%

explosive push-ups 4x 6

squat jumps 4x 6

SATURDAY

explosive squats 4x 3, 80% RPM

power clean 4x 3 80% RPM

squat jumps 4x 3 50% RPM

hamstrings and quads 3x 6 65% RPM

Calves 5x 10

bench press 4x 3 80% RPM

explosive push-ups 4x 3

HOW STRETCHING DECREASE JUMPING HEIGTH AND RUNNING SPEED