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Speed & Power Workout

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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Eyes Closed Single Leg Hop	#1,#2,#3,#4	3	2 per side	30-60"	4-6	N/A

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OPTION #1

Here are some of the collegiate and professional athletes (mainly football players) that I work with performing a very difficult variation of the single leg stand. A majority of the athletes I see have significant weaknesses and imbalances in their feet, ankles, and toes, therefore a good amount of time is devoted to correcting these issues.

OPTION #2

NOTE: If you don't have access to a landmine station you can perform this exercise with a duumbbell or kettlebell in goblet squat fashion.

The landmine goblet squat jump is one of the most effective exercises for improving vertical jump height. Here's why it's so effective. Read more at my full length article at https://www.advancedhumanperformance.com/blog/make-the-landmine-squat-better

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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Double Barbell Kickstand Deadlift Squat (Barbells or Dumbbells)	#1,#2,#3,#4	3	5-6 per side	60"	5-6	2"

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OPTOIN #1

NOTE: You can use barbells or dumbbells for this exercise.

This next exercise is a double barbell kickstand deadlift. Lets talk briefly about each component.

The double barbell can be applied to most movement patterns including the squat, deadlift, row, chest press, overhead press, lunges, hip hinge, pullover, jumps, loaded carries & more. It’s also very effective for teaching motor control, kinesthetic awareness, & body positioning. That’s because even the slightest deviation in form, faulty postural alignment, excessive momentum, erroneous shift in center of mass, or lack of joint stability will cause the bars to either tilt from front to back or rotate from side to side.
In addition, the forearms and grip get absolutely pummeled from the double barbell protocol as you’ll be forced to squeeze the daylights out of the bars to ensure they remain stable. However, this grip activation not only enhances forearms, hand, and grip strength, it also helps stabilize, centrate, and pack the shoulder joint to a greater degree as there is a direct relationship between grip activation & shoulder stability.

While most of the movements can be performed in a single arm/single barbell fashion (which targets the core & anti-rotation muscles to a greater degree), when it comes to improving motor control & body mechanics nothing beats working with two highly volatile & independently loaded objects at once. It’s one thing to stabilize a single unstable load as all of the neural drive can be channeled to that one side. In, fact with enough practice many lifters can learn to stabilize the single barbell suitcase or javelin exercise with aberrant form. However when it comes to dialing in two barbells simultaneously while performing crisp movement patterns, nothing but perfect mechanics & precise execution will suffice as there’s no way to cheat your way through.

As for the kickstand protocol it has 8 unique benefits.

The kickstand squat is essentially a single leg squat with slight support from the back leg. Simply put, it provides an effective method for performing single leg squats while also providing just enough support to allow the individual to overload the movement. For instance when performing true single leg squats, I’ve found that most individuals must decrease their load substantially to the point where they may only use a quarter or a third of the load they typically use for bilateral squats. For example I have several athletes who can back squat over 500 pounds yet rarely go past 155 on single legs squats as any additional weight will make it difficult to balance and control. In contrast I’ve found that most individuals can handle up to 2/3 of their typical bilateral squat weight when performing the kickstand squat most likely because of the slight support provided by the back leg that helps the individual balance their body. In the case of the 500-pound squatter this would allow them to handle well over 300 pounds. In such a scenario performing a mildly supported single leg squat with 300 pounds provides enormous tension to that individual leg thereby creating significant levels of mechanical tension, muscle damage, and metabolic stress. As a result the kickstand squat is an incredibly effective lower body variation for inducing significant functional strength and hypertrophy throughout the glutes, quads, and hamstrings while also maximizing the overload response.
The kickstand squat is exceptional for eliminating various imbalances and alignment issues throughout the lower body as the hips, ankles, and knees must maintain proper alignment, positioning, and mechanics throughout in order to successfully complete each repetition. Otherwise, the lifter will struggle to maintain balance and lock the movement in.
While the kickstand squat doesn’t provide as much instability as a true single leg squat, it’s still relatively unstable and difficult to balance particularly when ample overload is applied. As a result it’s quite effective for strengthening the muscles of the feet and ankles while also promoting better balance and stability.
The kickstand squat helps to promote optimal hip hinge mechanics during the squat (a critical component of correct squatting technique) as it feels very natural and comfortable to keep the hips set back throughout. This not only promotes optimal technique for single leg and split squat variation but also transfers quite nicely to bilateral squats including barbell back squats.
The kickstand squat is highly effective for improving sprint speed and mechanics particularly out of the starting position as most sprint starts involve setting up in a position that’s quite similar to a kickstand. Whether you’re a track athlete looking to improve their speed out of the blocks or a football player looking to improve their sprint power out of the 3-point stance, this squat variation will provide tremendous benefits.
The kickstand squat is surprisingly easy to teach and even easier for individuals to learn. This is most likely because the movement feels very natural and represents a very functional position that’s used in everyday life.
Programming lower body exercises that provide significant overload to the legs yet also minimizes tension to the low back and spine can be quite difficult. The kickstand squat provides a highly effective movement choice for crushing the lower body while minimizing stress to the spine.
Similar to other squatting variations, the kickstand squat is incredibly versatile and can be applied to nearly all squatting variations including front squats, goblet squats, trap bar deadlifts, overhead squats, Zercher squats and more.

OPTION #2

This is one of the most advanced explosive exercises & one of the most effective as it not only targets power & speed in a functional manner via contralateral hip & knee drive but it also works balance, stability & motor control. It’s one thing to produce power & speed yet it’s another thing to control it. This drill teaches both.

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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Hand Clap Pushups (band resisted optional)	#1,#2,#3,#4	3	4	45-60"	5-6	2"

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OPTION #1

Want to improve your upper body power production as well as force absorption, acceleration, deceleration, and high threshold motor unit recruitment? Try this band resisted hand-clap pushup I demonstrate in the video. Notice how one of the key factors is maintaining a neutral spine and not allowing the high levels of band tension and impact pull the low back and lumbar spine into excessive extension.

Also notice how I perform the reps in a systematic single rep fashion by sticking and holding each landing rather than having all of the reps sloppily run together as most folks do during hand clap pushups. In other words treat a set of 5 reps as 5 sets of precisely-executed singles by focusing on mastering and nailing each repetition with textbook mechanics and maximal attention to detail. This is something I recommend not only for these hand-clap pushups but for any exercise particularly larger multi joint movements.

Just be warned the levels of muscle damage, micro-trauma, and mechanical tension, are inordinately high due to the incredibly intense eccentric landing and deceleration components produced from the slingshot effect of the bands. These also pair exceptionally well with heavier pressing exercises such as barbell chest presses due to the potentiation and fast twitch fiber recruitment. Just make sure you have proper pushup mechanics as anything but rock solid technique particularly on the landing phase could lead to trauma & inflammation to the joints & connective tissue.

OPTION #2

Let’s discuss Spring Loaded Potentiation Protocol (SLPP).

The Spring Loaded Potentiation Protocol relies on an immediate form of post activation potentiation as the lifter’s muscles & nervous system are essentially hyper-activated on the eccentric isometrics as the lifter stores elastic energy in their muscles before immediately releasing into an explosive concentric.

In reality the concentric or explosive phase feels inordinately light for 4 likely reasons all related to post activation potentiation.

1)The super-loaded eccentric isometric (coiling phase) wakes up additional motor units which stay activated for the explosive concentric. 2) The eccentric isometric forces those available motor units to fire more frequently. 3) There’s greater amount of calcium released per action potential thereby increasing force. 4) There’s increased calcium sensitivity of myosin light chains which produces stronger contractions.

In other words the pre-loading with greater tension on the eccentric turns the muscles into spring-loaded pistons during concentric to make the athlete more explosive & powerful. This is accomplished by having a partner apply manual tension/added resistance to the lifter on the eccentric as I do to Kevin in these vids.

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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Single Leg Bent Leg Inverted Rows	#1,#2,#3,#4	3	4 per side	60-90"	5-6	2-3"

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OPTION #1

Here's another variation of the inverted row that also requires hip and core stability. Inverted rows are a great exercise for building strength and size in the upper back as well as improving posture and spinal alignment. Unfortunately many individuals perform them improperly often with subtle form mistakes. Most importantly there needs to be a significant degree of t-spine extension just like there would be on any row. As I tell my athletes and clients try to tilt the chest up to the point where it feels like your body and head are are about to lean back into the floor while simultaneously keeping the core tight and stomach. In other words focus on military style posture with an elongated and tall spine including a big chest and tall head. Technically you should be able to take a snap shot of your inverted row and tilt it up 90 degrees and it should resemble perfect standing military-like posture.

In addition, the feet and ankles should be dorsiflexed throughout as this helps to create lengthening of the calves, glutes, and hamstrings thereby allowing better spinal alignment up the kinetic as it's more conducive for maintaining a neutral arch and t-spine extension. It also helps to promote irradiation and concurrent activation potentiation thereby eliminating energy leaks throughout the body. In fact the dorsiflexed foot position is perhaps the most subtle but also the most important cue for locking in the inverted row. The range of motion should be natural without over-pulling at the top or overstitching at the bottom. When the shoulders and spine have to lose position you know you've stretched to far or pulled to high.

OPTION #2

This variation teaches the lifter to keep their back heel tall and place all the tension on the front hip and glute.

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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Power Shrug	#5 & #6	3	4	60"	5-6	N/A

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OPTION #1

The power shrug is a great olympic lifting variation for improving triple extension and shrugging mechanics at the top of the pull. It's also a great hip, speed, and power movement.

OPTION #2

The jump shrug similar to a power shrug is an excellent lift for increasing power and explosiveness in the entire body particularly the hips.

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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Dumbbell Lunge Jumps	#5 & #6	3	3 per side	60-90"	5-6	2-3"

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If you’re looking for a movement protocol that simultaneously enhances jumping performance, running mechanics, mobility, stability, symmetry, balance, motor control, speed and power, and more then you’ll want to incorporate eccentric isometric lunge jumps as shown here by Detroit Tigers pro baseball player Parker Meadows.

Notice how he maintains a forward lean and hip hinge on the lunge phase which represents ideal lunging mechanics for any lunge variation. Once he locks the eccentric isometric into position and feels for the most stable and strongest mechanics (a critical element of eccentric isometric training) he then explodes out of the lunge. In addition notice how Parker focuses on landing mechanics by sticking the landing with high levels of force absorption - a critical aspect of speed, power, and performance.

If I just had to choose one method to master jumping mechanics it would be eccentric isometric jump variations. That’s because the eccentric isometric protocol helps maximize proprioception and sensory feedback by activating muscle spindles. As a result this helps the athlete dial in their lower body mechanics as they can more easily tune into their “sense of feel” and fine-tune their body positioning. Ironically, once the athlete cleans up their mechanics they often find they can actually jump higher on eccentric isometric weighted jumps, compared to standard weighted jumps, due to the enhanced sensory feedback, improved body mechanics, and increased motor unit recruitment associated with eccentric isometric protocols. These are also amazing for producing post activation potentiation and can easily be paired with other explosive movements for an acute spike in power output. Lastly, notice the various 90 degree joint angles (approximately) which is another critical element not just of lunges or jumps but most foundational movements

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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Eyes Closed L Sit Lat Pulldown	#7 & #8	2	5	60"	5	3"

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The L-Sit Lat pulldown is another great vertical pulling or pulldown motion that not only targets the lats and upper back but helps to minimize excessive lumbar extension which is all too-common in many lifters. See second video for a detailed overview of common mistakes and technique fixes for lat pulldowns.

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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Overhead Dumbbell Press	#7 & #8	2-3	4-6	60-90"	5	3"

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Any overhead press performed with eccentric isometrics is going to be highly effective for producing size and strength throughout the shoulders, traps, upper back, upper chest, triceps, and core. The dumbbell variation tends to be the most natural for maximizing technique.