To be as quick, strong and explosive as a professional athlete, you have to do two things.
1.) Get new parents so you can have better genetics.
2.) Do quick, strong and explosive workouts.
Since science has yet to discover how to do number one, let’s stick to number two.
Trends in athletic training have been all about full body, high-intensity, metabolism skyrocketing, and arguably tortuous workout routines. Though incredibly physically challenging, total workout length is comparatively short — 45 to 60 minutes max. Any more time in the gym and you’re actually hurting your body’s strength and muscle building capability. And any more than two consecutive days with weights (even avoid that if possible) can be equally detrimental for athletic strength and muscle gains.
This workout is designed to push you. Hard. But the hard work promises terrific strength gains and a toned, athletic physique.
BOX JUMP (Explosive)
1.) Bend at the knees and waist, keeping your back and core tight. Extend arms backward to help propel body weight.
2.) Explode upward, with the goal being to land athletically on the box with as little time in the air as possible. (Tip: Don’t think about jumping “high” — jump “fast”)
CLEAN GRIP DEADLIFT (Bilateral)
1.) Crouch down with hips close to the ground. Strongly engage core, thighs and quads. Grip bar with arms slightly, athletically bent, slightly wider than shoulder width.
2.) Drive hips upwards, pulling weight naturally up in front of legs. Power comes from core and glute. At top, keep knees athletically bent (do not lock), and pull back shoulders for complete rep. Return to the bottom with the same core and glute powered movement.
STEP UP (Unilateral)
1.) Hold dumbbells in each hand and place right foot flat on bench or box. Drive body upward with hips and quads.
2.) Pause at the top, balancing squarely on right foot. Return to bottom, switch feet, and repeat.
BENCH PRESS (Bilateral)
1.) Start with hands comfortably spaced out slightly wider than shoulders. Engage chest and core and begin to lower the weight towards body.
2.) Drive weight back up quickly to starting position. (Tip: Think about bending the bar inwards to fully engage chest.)
DUMBBELL ROW (Unilateral)
1.) Engage core and pull elbow up and shoulder back. Maintain controlled movement, do not jerk the weight.
2.) Pause and fully tighten core and oblique before moving back to first position with controlled movement.
PUSH PRESS (Bilateral)
1.) Start with barbell at chest height, with majority of weight on top of the chest, less weight in your hands.
2.) Explosively drive weight upwards and “catch” the weight with arms fully extended. Lower the weight in a controlled motion and repeat.
PULLUP/ASSISTED PULLUP (Unilateral)
1.) Start with hands forward and slightly wider than shoulder width. In a controlled motion, use lats and arms to pull chest towards the bar.
2.) Pause with chest close to bar height. Squeeze shoulder blades together while pausing, then slowly return back to first position.
WINDSHIELD WIPER (Core)
1.) With legs straight and perpendicular to the floor, slowly twist hips and lower legs towards right side. Keep core strong and stable.
2.) Pause when legs near the mat, return to first position in a controlled motion. Repeat other direction.