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Speed & Power Workout

- Full Body Emphasis -

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**WORKOUT SUMMARY (+ CLICK TO ENLARGE)**
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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Rotational Landmine Clean and Jerk	#1,#2,#3	3	3 per side	60"	5-6	2"

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OPTION #1

Besides reinforcing explosive leg drive and hip extension, the rotational component of this exercise transfers exceptionally well to sports particularly those that involve any form of rotation, angled force vectors, or movements in the transverse plane. The eccentric isometric RDL phase is also incredibly beneficial for improving proprioceptive feedback and kinesthetic awareness (sense of feel). Essentially it teaches the athlete how to fine-tune their positioning as a means of optimizing their biomechanics and ultimately maximizing their power output. That’s because the emphasis on the eccentric phase helps wake up muscle spindles and intrafusal muscle fibers which are responsible for enhancing somatosensory feedback. Read more about eccentric isometrics and movement mastery in my book MOVEMENT REDEFINED.

Also you’ll notice I have Brandon using the Warhammer attachment from Purmotion. Yes this same exercise could be performed without this attachment. However, I’ve noticed that because the barbell collar is so thick and difficult to grip, this oftentimes impedes power output as it feels as though the bar is going to slip out of the athletes hands especially with explosive movements. The Purmotion Warhammer attachment offers a thin grip making very conducive for movements such as these as it minimizes grip slippage thereby enabling the athlete to focus on power output without fear of having the bar slip out of their hands. This attachment can be used on literally hundreds of landmine variations and it’s something I highly recommend.

OPTION #2

The barbell wall push press is one of the most joint friendly and functional overhead presses ever. Full article at https://www.advancedhumanperformance.com/blog/functional-presses-for-athletes-bodybuilders

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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Single Leg Barbell Squat (bands optional)	#1,#2,#3	3	4	60"	4-5	3"

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Single squats are very conducive for overloading with accommodating resistance due to the improved strength curve of the movement. That’s because the bottom position of unilateral lower body variations tends to be even weaker relatively speaking than the bottom of bilateral versions due to balance & stabilization components.

This combination is incredibly effective for inducing functional strength & hypertrophy not to mention improving balance, stability, motor control, symmetry, and foot & ankle mechanics. Besides improving force production & acceleration capabilities due to the increased power needed to blast through the band tension, these also do wonders for improving force absorption & eccentric deceleration. That’s because the bands not only produce greater tension in the stronger top position but they also create a slingshot effect on the eccentric phase.

The concept of strength curves simply describes how much force the muscles are able to produce (i.e. the amount of load they can handle) at different angles throughout a movement. During most large compound movements such as squats and presses our muscles function under an ascending strength curve where the muscles can produce the greatest force output & handle the greatest loads as the joint is more extended or closer to the contracted position (top of the squat or bench press). Unfortunately, when you look at the actual strength/resistance curve of the load placed against the body and joints (in terms of resistance), most larger compound movements operate under a descending strength curve where the movement is hardest in the bottom (where we are typically weaker) and easiest in the top position (where we are typically stronger).

This is why variable resistance machines (such as what we see in fitness centers) were initially developed by Nautilus back in the 1970’s as Arthur Jones, the creator of Nautilus, was a big proponent of matching the strength curve of the weight to that of our muscles.

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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Bear Crawl Ab Rollouts	#1,#2,#3	3	8	60"	5-6	N/A

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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Single Leg Inverted Row	#4 & #5	3	4-5 per side	45-60"	4-5	2-3"

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OPTION #1

This inverted row variation is great for targeting hip and core stability while also strengthening the back and biceps.

OPTION #2

When it comes to building upper back strength and hypertrophy and improving posture and spinal alignment, inverted rows are tough to beat. While there are numerous variations you can perform many of which I’ve highlighted in past articles and posts, one that I’ve recently found to be incredibly effective is the foam roller version. Simply place the back of your ankles/heels on the foam roller and perform inverted rows. It may look a bit unusual but allow me to explain with 4 key points why this is perhaps the single most natural feeling inverted row variation I’ve ever used. Read the full length article at https://www.advancedhumanperformance.com/blog/master-the-inverted-row-with-a-foam-roller

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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Partner Accelerated Explosive Pushups	#5 & #6	3	5-6	45-75"	4-6	2-3"

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OPTION #1

Here's a great upper body power exercise that teaches acceleration and deceleration. This also wakes up all of the available fibers of the upper body as the level of recruitment needed to decelerate your body and absorb the high levels of eccentric force are significant. Here I am with NFL wide receiver Larry Pinkard coaching and assisting him through the movement. Before attempting explosive dynamic movements such as this it's imperative that the lifter master's their lifting mechanics and body positioning using more controlled tempos as anything but correct form and precise technique can result in an immediate energy. The single most effective method I've found for programming proper movement patterns and muscle activation into your CNS is by using eccentric isometrics.

OPTION #2

I’m a big fan of the foam roller, not because I recommend foam rolling. In fact none of my athletes & clients foam roll as properly executed strength movements with 90 deg eccentric isometrics provide more than enough therapeutic effects.

Additionally the foam roller movements help expose & address a variety of neuromuscular deviations & form aberrations as they magnify instability & areas of weakness while forcing the athlete to use high levels of motor control, precise body mechanics, & textbook alignment.

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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Med Ball Hip Toss	#6 & #7	3	5	45-60"	6-7	N/A

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OPTION #2

When it comes to engraining proper hip mechanics and triple extension, my go-to training tool is the medicine ball hip toss (behind the back). Not only does it provide a very natural and instinctive movement for the athlete to produce maximal power, but the violent hip drive and triple extension (of the hips, knees, and ankles), very closely mimics the same hip mechanics used during Olympic lifts.

Here’s one of my awesome powerlifting and bodybuilding clients Ben Lai showing how it’s done with a 40 pound medicine ball. Also notice the slow-motion clip (the second half of the video) where the video momentarily pauses in the maximal triple extension position. This illustrates exactly what needs to occur not only on this drill but on a variety of explosive movements including snatches and cleans. Read more HERE.

OPTION #2

Looking to make the standard hip thrust or glute bridge more sport specific particularly as it applies to running and sprinting? Try incorporating contralateral knee drive while also implementing contralateral arm drive of the upper extremities. Besides producing a very similar activation pattern to that of sprinting mechanics as well as the single leg hold with contralateral hip and arm drive discussed above, these also have the potential to produce even greater glute activation in comparison to traditional single leg thrusts. Here’s why. During contralateral movement patterns that involve reciprocal muscle activation of antagonist muscle groups, the harder one muscle group fires, the harder and more aggressively the opposing muscle is recruited. In this case the aggressive activation of one hip flexor helps to create stronger recruitment of the posterior chain (glutes and hamstrings) in the opposite hip.

However, the arms also play a key role by activating their corresponding hip muscles. For instance, the harder the front/top arm drives into shoulder flexion and elbow flexion (into the 90 degree position i.e. sprinter hands), by activating the deltoids, bicep, and upper chest, the more this in turn activates the obliques, adductors, and hip flexors of the opposite leg not to mention the entire core musculature that connect these muscles. In fact this illustrates the nature and function of the anterior oblique sling.
Similarly, the harder the lat, tricep, and rear deltoid contract on the opposite arm that’s driving toward the floor, the more this activates the low back, glutes, and hamstrings of the opposite hip. This illustrates the nature and function of the posterior oblique sling.

The harder each hip drives into their corresponding positions, the greater the chain reaction throughout the body, which ultimately produces more and more functional recruitment within these various muscles that comprise the aforementioned posterior and anterior oblique slings. Simply put, we now just took a simple single leg glute bridge and turned it into a brutally intense yet highly functional full body movement that closely resembles the same high level full body activation that we witness during sprinting.

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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Lunge Jumps	#6 & #7	3	4 per side	60"	6-7	2-3"

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OPTION #1

This drill literally exposes & addresses numerous biomotor capabilities including, explosive power, deceleration, force absorption, contralateral arm-knee drive mechanics (i.e. sprinting), balance, stability, symmetry, mobility, and overall kinesthetic awareness. The soft unstable surface under the front foot increases the stabilization & proprioceptive components particularly in the foot & ankle complex. I really cannot overemphasize the importance of foot & ankle mechanics not only for athletic performance but for everyday life & overall health. Check out my Ultimate Foot and Ankle Manual with over 150 pages of training education and numerous training programs to strengthen your feet. Link at https://www.advancedhumanperformance.com/foot-and-ankle-manual

OPTION #2

Here is a split squat lunge using the foam roller longitudinal method which can also be done with just bodyweight to hone in on form and technique.

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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Explosive Underhand Lat Pulldowns	#8 & #9	2-3	4-5	30-60"	4-5	2-3"

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The underhand grip lat pulldown is a great vertical pulling exercise for crushing the lats while also blasting the biceps as it places the arms into a biomechanically stronger position to handle greater loads. Focus on using eccentric isometrics to find your technique and use the optimal 90 degree joint angles.

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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Eccentric Single Arm Landmine Push Press	#8 & #9	2-3	3 per side	45-60"	4-5	2-3"

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If you’re looking for a unique upper body exercise to spark new growth in your shoulders, upper chest, triceps, and upper back as well as improve stability in your core and shoulders then you’ll want to give this a go. Essentially you’ll be performing a single arm landmine push jerk using an accentuated eccentric or slow negative.