Member Navigation

Quick Start

FAQ's

Contact Dr. Seedman

Speed & Power Workout

- Full Body Emphasis -

See Exercise Details

**WORKOUT SUMMARY (+ CLICK TO ENLARGE)**
SEE BELOW FOR YOUR DETAILED WORKOUT WALKTHROUGH

See Exercise Details

EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Bridge The Gap Single Leg Hip Thrust	#1,#2,#3,#4	3	5 per side	30-60"	4-6	2-3"

Read About Exercise

This first exercise of the day is a single leg hip thrust with the “bridge the gap” protocol as a means of enhancing foot and ankle activation which inevitably increases posterior chain activation.

While it may not seem like an important element, proper foot and ankle alignment/activation is perhaps the single most critical yet neglected component of properly executed glute exercises. Unfortunately most individuals simply rely on pushing into their shoes with little if any attention given to the foot and ankle complex during these movements or any other exercises for that matter. Read more about proper glute bridge mechanics HERE.

In reality proper foot and ankle mechanics during glute isolation exercises involves keeping the foot completely straight or even slightly inwardly rotated (2-5 degrees inward) similar to proper foot strike when running. I also instruct athletes to screw their feet into the floor by keeping a neutral ankle position and pressing the base of their big toes into the floor. Fortunately by using the “bridge the gap” protocol, the athlete is essentially forced to apply these optimal cues in order to keep their arch from collapsing.

Now, I’ve not yet performed an EMG comparison examining hip thrusters and glute bridges with or without proper foot and ankle activation. However, from practical experience I’ve observed some phenomenal and almost unbelievable occurrences when implementing proper foot and ankle mechanics on posterior chain movements. In fact, I would go as far as saying that proper foot and ankle mechanics/activation during glute bridges is equally, if not more important, than any other cue when it comes to posterior chain activation.

I’ve literally seen dozens of scenarios where athletes who report little if any activation in their posterior chain, suddenly feel as though their glutes or hamstrings are about to explode simply from correcting their foot and ankle mechanics. In addition, they commonly report that the level of “burn” and lactic acid/hydrogen ion buildup is almost unbearable. This phenomenon likely occurs largely because activation begins with the feet and ankles. When the feet and ankles are doing their job this enhances signaling up the kinetic chain particularly throughout the hips.

In fact, I would go as far as saying that its impossible to maximize posterior chain activation without addressing foot and ankle alignment. Additionally, even the slightest bit of external rotation (toe flare) can minimize the effectiveness of the exercise on the glutes and hamstrings. When in doubt, it’s always better for the toes to be too inwardly rotated than too externally rotated, as more inward rotation helps create additional torque into the floor. Again this “bridge the gap protocol” helps reinforce these elements. Read more about mastering your foot and ankle mechanics HERE.

See Exercise Details

EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Split Stance RDL Dumbbell Snatch	#1,#2,#3,#4	3	3 per side	60"	5-6	2"

Read About Exercise

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.

See Exercise Details

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

Read About Exercise

OPTION #1

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.

OPTION #2

This is a great 2 in 1 exercise as the side widmill plank with banded adduction not only works the hip adductors but also the hip abductors. Full article on benefits and more at https://www.advancedhumanperformance.com/blog/abductors-adductors-muscles-training

See Exercise Details

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"

Read About Exercise

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.

See Exercise Details

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

Read About Exercise

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.

See Exercise Details

EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Eccentric Potentiation Hand Clap Pushups	#5,#6,#7	3	4	60"	6	2"

Read About Exercise

This next exercise is an eccentric potentiation hand-clap pushup. For this exercise, the lifter performs a controlled eccentric isometric pushup then after a 2 sec hold (which creates increased neural potentiation & motor unit recruitment), I take the plate off his back allowing him to explode up with max power. Besides increasing power on the concentric, it’s also a great way to combine an explosive movement with a hypertrophy-inducing stimulus as eccentric overload is phenomenal for enhancing functional strength & hypertrophy not to mention injury prevention.

Essentially we’re tricking the body by hyper-activating the CNS with the eccentric ultimately making the concentric feel that much lighter. Another benefit is that this hyper-activation & increased neural drive transfers exceptionally well into the catch/landing phase where the lifter has to decelerate their body & absorb the impact of the catch.

The extra load on the back also wakes up the core & spinal stabilizers reinforcing the idea of keeping the core tight & locked in on the catch phase which is where most lifters struggle with excessive lumbar extension. HERE.

See Exercise Details

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

Read About Exercise

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.

See Exercise Details

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

Read About Exercise

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.

See Exercise Details

EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Eyes Closed Push Press	#8 & #9	3	3	60-90"	6	2-3"

Read About Exercise

The push press is a great upper body strength training movement for the shoulders, traps, upper back, triceps, core, and stabilizers. It's also an excellent full body speed and power movement. These form guidelines are essential to staying strong and safe:

Plant your lower body (feet, hips, low back) squarely and keep it tense during the entire lift.
Extend your thoracic spine (upper back) slightly at the bottom of the lift, but not your neck or lower back.
Pull your shoulder blades down to activate your lat muscles.
Keep your lats, core, and butt tight as you drive the weight up and slightly behind you.

Long before the bench press ruled the weight room, the true marker of upper-body strength was the overhead press. Why? Because if there's a weak link anywhere in the body, the overhead press quickly exposes it.

But therein lies the problem. Far too many people have slaved to hit big numbers with the barbell military press—100 pounds, bodyweight, 200 pounds, you name it—and seen their weak links erupt into full-blown injuries along the way. These are the guys you'll hear in the weight room telling jokes about how overhead pressing was invented by a shoulder surgeon with boat payments to meet.

Don't let them convince you! The overhead press as a movement is as valuable as ever. In fact, it can also act as the very tool you need to fix these weaknesses, eliminate muscular imbalances, and enhance postural mechanics. To reap its benefits, just put away the barbell and get to know these variations first!