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Speed & Power Workout

- Full Body Emphasis -

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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Sprinter Hip Thrusts	#1,#2,#3,#4	3	4 per side	30-60"	6	2-3"

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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
Split Stance RDL Dumbbell Snatch	#1,#2,#3,#4	3	3 per side	60"	5-6	2"

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Here I have NFL athlete (Pittsburg Steelers) & GSP sponsored pro, Marcelis Branch performing an eccentric isometric split stance RDL and muscle snatch. Yes it’s definitely not perfect but we’ll get to that momentarily but first lets discuss the movement.

This is a great drill for first-step speed, unilateral power output, knee drive, hip extension, and lower body stability? It’s also a great drill for teaching athletes how to burst out of their starting position and maximize their first step speed by relying on their hip drive from a split stance position. With that said this was the first time Marcelis performed this drill and as you can see he’s using a bit too much arm pull as he should be relying more on his hips to initiate the movement. Additionally he needed to end with the arms locked back behind him rather than slightly in front. However, you’ll notice the reps improved as the set went on.

I recommend dumbbells rather than a barbell for this variation as the split stance would require the athlete to position the barbell significantly in front of their center of mass.

The eccentric isometric maximizes proprioceptive feedback & kinesthetic awareness due to the increased activation of the muscle spindles. Ultimately this allows the athlete to maximize their form, technique, body mechanics, as well as speed & power due to enhanced neuromuscular efficiency.

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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Bird Dog on BOSU Ball	#1,#2,#3,#4	3	3 per side	45-60"	5-6	N/A

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Here's one of my female figure competitors performing a difficult variation of the quadruped. This exercise greatly challenges all of the stabilizers of the core.

The Bird Dog has been a popular core and spinal stabilization exercise for well over a decade. Made famous by low-back specialists and functional training experts Stuart McGill, Gray Cook and Mike Boyle, the Bird Dog has been shown to be an effective movement to reinforce proper spinal alignment and core recruitment. Even if you're unfamiliar with the name, you've more than likely performed it yourself or seen it performed at your local gym and fitness center. Performing the Bird Dog is quite simple:

While maintaining a neutral spine, kneel on the floor in a quadruped position with your knees under your hips and your hands under your shoulders.
Raise your opposite arm and leg straight out, keeping your abs braced, stomach in and your whole body in one straight line from head to foot.
The goal is to resist rotation and extension forces that attempt to destabilize your spine.

Proper execution can produce a variety of benefits, including improvements in core musculature innervation, rotary stability, spinal alignment, reduced low-back pain, postural control, shoulder stability, hip alignment, shoulder mobility and spinal stabilization. In addition, the contralateral (opposite arm and leg) movement improves the ability to integrate a strong pillar while simultaneously coordinating upper- and lower-body movements—a critical aspect of athletic performance. Whether you're an athlete, bodybuilder, powerlifter, fitness enthusiast or an active individual looking for a way to improve your low-back function and spinal health, the Bird Dog is a worthwhile drill that can enhance multiple aspects of performance and muscle function.

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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Reverse Depth Drop Lunge Jumps and Box Jump	#1,#2,#3,#4	3	3 per side	60"	5-6	2-3"

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Here’s one of my collegiate high jumpers Bailey Weiland (@bcweiland) performing a very effective box jump drill. Essentially you’re performing both the jump and reverse depth drop in a lunge or split squat position. Besides teaching single leg stability, symmetry, force production, force absorption, and deceleration, it’s also an excellent drill for reinforcing proper lunge and split squat mechanics. That’s because in order to land with any semblance of balance and motor control you’ll be forced to appropriate the all-important hip hinge mechanics I frequently preach for optimizing lunge technique.

I typically recommend several sets of 2-4 reps per leg while focusing on sticking and holding each position to maximize positioning and motor control. This drill will do wonders not only for leg strength and explosive power but for jump performance, sprint mechanics, and speed. On a side note, I’ve found that most athletes find a slightly smaller stride length to feel more ideal for this drill. As long a forward lean and hip hinge is employed you’ll still get plenty of glute and hip activation.

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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Eyes Closed Standing Rope Row	#5,#6,#7	3	5	60"	5-6	2-3"

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This is a simple yet effective rowing variation for targeting the entire mid, upper, and lower back muscles. Keep perfect posture and spinal alignment throughout. Start with the hands in an overhand (pronated) position and gradually rotate into a supinated (underhand) position as you row towards your body.

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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Partner Accelerated Plyometric Pushups	#5,#6,#7	3	5-6	60"	6	2"

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NOTE: If no training partner simply perform the same exercise solo.

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.

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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Double Rebound Jump Squat	#5,#6,#7	3	4	60"	5-6	3"

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This next exercise is unique but effective eccentric isometric double rebound weighted squat jump. This eccentric isometric double rebound jumping technique is something I’ve been using consistently with athletes as it allows us to take employ the best of all worlds when it comes to performance training. The eccentric isometric allows the athlete to hone in on their technique and form. That’s because the eccentric emphasis creates greater muscle spindle activation and proprioceptive feedback thereby helping the athlete fine-tune their positioning and body mechanics. By employing this immediately prior to the double rebound plyometric jump this helps the athlete jump and land with superior technique than had they not employed the eccentric isometric. In other words this technique allows us to train both body mechanics and explosive plyometric-based activities at the same time.

This does wonders not only for improving jump performance and explosive power but also for teaching athletes how to absorb force and decelerate with maximal motor control. I recommend starting with bodyweight and dialing in your form before progressing to additional loading. Several sets of 2-4 double rebound jumps will suffice for this intense yet highly effective explosive movement.

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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Eyes Closed Explosive Overhand Pullups	#8 & #9	3	4	60"	5-6	2-3"

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Performed with an overhand/pronated grip, the pull-up is one of the best movements for targeting the entire upper back as well as correcting postural mechanics. Keep the shoulders pulled down and back throughout.

Many individuals try to use excessive range of motion when performing pullups. Rather than reaching with your chin, position your sternum and lower chest towards the bar. In addition, focus on squeezing the back muscles rather than aiming for maximal height.

Your natural stopping point should be several inches before your chest touches the bar. Going higher than this will disrupt optimal shoulder mechanics and minimize innervation to the upper back.

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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Single Leg Overhead Barbell Press & Biomechanical Drop Set	#8 & #9	3	3 per side	60-90"	6	2-3"

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Here's an advanced overhead pressing exercise as shown by NFL prospect Kevo Yeramian as he performs an overhead barbell military press while holding a single leg stand. Start off very light on this (50% of the weight you typically do) then gradually progress. Although this involves a high level of balance, stability, and motor control, it's surprisingly brutal on the shoulders and upper body as the lifter is forced to use very smooth and controlled repetitions without any momentum in order to maintain balance. In fact most of my athletes will complain that their shoulders burn more on these than traditional barbell presses. To further tax the shoulders try performing these as a modified biomechanical drop set where you move to double leg press once you fatigue on the single leg version. As your balance improves and you continue to target foot and ankle exercises, this should become markedly easier.