Power Workout

Upper Body Power Workout

Do this once a week for power development.

Warm up

Light jog / Dynamics / Foam Roll

Bench Press 3 Sets x 4-6 Reps

Focus on a controlled eccentric (downward) and explosive concentric (upward) use 80-90% of your 1 rep max.

Medicine Ball Chest Throw 3 Sets x 4-6 Reps

Focus on a controlled eccentric (downward) and explosive concentric (upward) use less than 20% of body weight.

Standing Military Press 3 Sets x 4-6 Reps

Focus on a controlled eccentric (downward) and explosive concentric (upward) use 80-90% of your 1 rep max.

Dumbell Rows 3 Sets x 4-6 Reps

Focus on a controlled eccentric (downward) and explosive concentric (upward) use 80-90% of your 1 rep max.

Medicine Ball Soccer Throw 3 Sets x 4-6 Reps

Focus on a controlled eccentric (downward) and explosive concentric (upward) use less than 20% of body weight.

Pull Ups 3 Sets to FAILURE

Focus on a controlled eccentric (downward) and explosive concentric (upward).

Push Ups 3 Sets to FAILURE

Focus on a controlled eccentric (downward) and explosive concentric (upward).

Tricep Dips 3 Sets to FAILURE

Focus on a controlled eccentric (downward) and explosive concentric (upward).

Lower Body Power Workout

Do this once a week for power development.

Barbell Squat 3 Sets x 4-6 Reps

Focus on a controlled eccentric (downward) and explosive concentric (upward) use 80-90% of your 1 rep max.

Squat Jumps 3 Sets x 4-6 Reps

Focus on a controlled eccentric (downward) and explosive concentric (upward). Go for height

Barbell RDL 3 Sets x 4-6 Reps

Focus on a controlled eccentric (downward) and explosive concentric (upward) use 80-90% of your 1 rep max.

Lunge Jumps 3 Sets x 4-6 Reps

Focus on a controlled eccentric (downward) and explosive concentric (upward). Go for height

Bulgarian Split Squat 3 Sets x 4-6 Reps Each Leg

Focus on a controlled eccentric (downward) and explosive concentric (upward) use 80-90% of your 1 rep max.

Broad Jumps 3 Sets x 4-6 Reps

Focus on a controlled eccentric (downward) and explosive concentric (upward). Go for distance.

Pogo Jumps Jumps 3 Sets x 20 Seconds

Focus on a controlled eccentric (downward) and explosive concentric (upward). Go for height.

These exercises are not tailored for your PERSONAL needs instead this is a generic workout any athlete can do. HIT MY LINE for a curated plan!

Power Workout

Upper Body Power Workout

Warm up

Bench Press 3 Sets x 4-6 Reps

Medicine Ball Chest Throw 3 Sets x 4-6 Reps

Standing Military Press 3 Sets x 4-6 Reps

Dumbell Rows 3 Sets x 4-6 Reps

Medicine Ball Soccer Throw 3 Sets x 4-6 Reps

Pull Ups 3 Sets to FAILURE

Push Ups 3 Sets to FAILURE

Tricep Dips 3 Sets to FAILURE

Lower Body Power Workout

Barbell Squat 3 Sets x 4-6 Reps

Squat Jumps 3 Sets x 4-6 Reps

Barbell RDL 3 Sets x 4-6 Reps

Lunge Jumps 3 Sets x 4-6 Reps

Bulgarian Split Squat 3 Sets x 4-6 Reps Each Leg

Broad Jumps 3 Sets x 4-6 Reps

Pogo Jumps Jumps 3 Sets x 20 Seconds

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