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Speed & Power Workout

- Full Body Emphasis -

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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Contralateral Single RDL & Row Band Eccentric Isometrics (Band Optional)	#1 & #2	3	4-5 per leg	60"	4-6	3"

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MAIN OPTION

This first exercise is a variation of the single leg RDL and Row that provides one of the deepest functional stretches you can safely achieve to the posterior chain and hips. The single leg RDL and Row is already an incredibly exercise not only for taxing the glutes, lats, hamstrings, upper back, and spinal stabilizers but also for providing an incredible stretch throughout the large muscles of the hips as well as the smaller muscles of the lumbopelvic hip complex. However, if we’re looking to amp up the level of functional stretch without overstretching the tissues and using excessive ROM (a common issue in yoga and other training modalities) then we can examine the oblique slings & their function and apply principles of these systems to this movement.

For instance the posterior oblique sling involves the hip extensors, lats, and rear delts on opposite sides of the body while the anterior oblique slings involve the hip flexors, front deltoid, chest, anterior core, and adductors on opposite sides of the body. As a result, these forces cross through the core and other surrounding muscles that are responsible for stabilizing the pelvis and producing proper alignment throughout the lumbopelvic hip complex. If you can figure out how to functionally stretch theses systems under eccentric isometric loading conditions you’ll literally feel substantial muscular elongation throughout the entire body.

This variation takes advantage of this system. The band tension allows the arm to stretch passed the midline of the torso which not only produces a massive functional stretch to the upper back, lats, and rear delts but also to the glutes, hamstrings, and abductors of the support leg (as well as the hip flexors of the elevated leg) due to the nature of the oblique slings.

As an added bonus the high level of intramuscular stretch combined with the significant levels of eccentric tension make this an effective strength and hypertrophy exercise as well. You also get a massive contraction in the upper back and lats in the contracted rowing position. Simply put if you’re looking for a functional strength & mass builder that also provides a safe yet massive stretch to the posterior chain, this is it!!!!

Note: Try doing this with no weight to begin with as this is a very advanced movement. Even without weight this provides an incredible stretch and makes for a great daily activation drill.

EASIER OPTION

This is an advanced variation of the single leg swap that works on rate of stabilization development (RSD) as well as reactive stabilization, and uniform stabilization. The key is performing the swap rapidly to force the muscles to turn on quickly.

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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Goblet Squat Jump	#1 & #2	3	3	60"	5	2-3"

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If you’re looking for a way to amp up the difficulty of traditional goblet squats you’ll want to try goblet squat jumps. In fact if you can successfully perform several repetitions of this movement with half of your bodyweight, chances are you’re strong from had to toe. Besides being one of the most challenging lower body exercises you’ll ever perform there are five reasons why the goblet squat jump exercise is so effective.

Most fitness facilities only have dumbbells that go up to 100 pounds. While this is ample for many individuals, stronger athletes will find this to be a relatively light load for the goblet squat. However, most individuals will find they need to drop their weight by at least 50% to successfully perform goblet squat jumps. Unless you consistently goblet squat over 200 pounds, the 100 pound dumbbell should suffice for most individuals.
The goblet squat is a great movement for targeting the quads. Add in an explosive jump and you’re now forcing more of the fast twitch fibers in your quads to activate quickly. As a result this exercise has a tremendous impact for increasing vertical jump height and jumping performance not to mention sprinting and running speed.
One of the benefits of the traditional goblet squat is the full body activation involved. When combined with a jump and landing sequence not only do the legs get crushed but the upper back, shoulders, arms, and core get absolutely pummeled from this.
Deceleration and force absorption are some of the most critical yet oftentimes overlooked components of strength and performance. Jump squat variations are excellent not only for addressing acceleration, speed, and power, but also deceleration and force absorption. However, many loaded squat variations can be somewhat taxing on the spine and low back as a result of the high impact. Due to the front loading nature of the goblet squat, the low back receives minimal stress even on the landing phase, however, the quads, glutes, upper back, core, shoulders, and arms get hammered.
The goblet squat jump is also very effective for teaching proper squatting mechanics. Part of this is due to the fact that you’ll be using approximately half the weight you would typically use during traditional goblet squats thereby allowing the lifter to hone in on their form particularly on the eccentric phase of the movement. However, another reason the goblet squat jump is so effective is that it teaches the lifter to avoid collapsing at the bottom and using excessive range of motion, both of which are common issues on goblet squats. That’s because jumping from a collapsed position feels very unnatural and incredibly weak. As a result the lifter will be forced to find a squat depth that allows them to produce strong and powerful jumping mechanics. Inevitably this will be somewhere around 90 degree joint angles.

Oh and just in case you were wondering, the grunting you hear from me in this video was not forced or purposeful. It was actually a result of having to fire every muscle fiber in my being to decelerate a 100 pound dumbbell.

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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Explosive Seated Cable Row	#3 & #4	2	4	60"	5-6	3"

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OPTION #1

Many individuals have trouble feeling their lats when rowing. Here's a few quick tips. First, make sure you're keeping a neutral spine throughout with solid t-spine extension and keeping a tight core. Also make sure you're not producing cervical hyperextension as this can completely eliminate tension from the lats. In addition it's important to make sure the shoulders are fully depressed and not elevated at all.

Keep the elbows tucked and use an underhand grip as it's more conducive for activating the lats. Finally, don't over-row at the contracted or top position as this can cause you to use excessive help fro the shoulders and traps. The bar should stop an inch or two from your stomach when rowing.

Also try closing your eyes and squeezing your lats by tuning into the muscle mind connection. You may have to use lighter loads but that's all part of the neuromuscular re-education process.

OPTION #2

The bent over rotational dumbbell RDL and Rows with 90 degree Eccentric isometrics is one of my go-to combination hip hinge and rowing movements that targets the entire posterior chain.

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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Explosive Band Resisted Pushups (Band Optional)	#3 & #4	3	4	60"	5	1-2"

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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

NOTE: THe back foot can simply be placed on the ground so the slider is not necessary. In addition, you can simply perform with bodyweight if additional weight is too challenging or if you don't have a partner.

This exercise is a single leg pushups with 90 lbs of added weight.
Notice he’s not going past 90 deg on his pushups but instead locking in the movement right at 90 which is where max muscle activation occurs ultimately producing greatest strength & hypertrophy while sparing the joints. Stop using pushup handles as an excuse to collapse & get deeper.

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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Snatch Grip Jump Shrugs	#5,#6,#7	3	3	60-90"	6	2"

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OPTION #1

The snatch variation of the jump shrug allow slightly greater motion in the flexed position (bent over position), thereby increasing the amount of power the hips can produce on the jump.

OPTION #2

NOTE: If single leg is too challenging simply do traditional jump (both gett) holding the dumbbell in longitudinal goblet squat format.

The longitudinal goblet squat method is one of the best techniques I know if for teaching the lifter to sit back into their hips & avoid excessive forward lean (otherwise they will dumb the weight). It also helps reinforce a very tight braced core.

When combined with jumps particularly on single leg it does wonders for improving both jumping & landing mechanics. That’s because it teaches the athlete to maintain a tight stable core as the grip activation produces concurrent activation potentiation (CAP) & irradiation. As a result this creates greater neural drive to the core & working extremities thereby enhancing spinal rigidity, force absorption capabilities, & proper biomechanics. This is also one of the single most effective variations I've found for teaching proper landing & force absorption on the impact phase of the jump as the athlete is forced to generate extreme levels of intramuscular tension to keep the weight from dumping forward & collapsing. Many athletes have trouble with landing mechanics as they tend to allow their body to go limp on the landing phase of jumps. Besides losing torque for the subsequent concentric phase & leaking energy, this places undue stress on the joints & connective tissue. The drill helps remedy that.

Lastly notice the eccentric isometric protocol which is the most effective method I know of for improving strength, functional hypertrophy, stability, mobility, symmetry, & motor control. When combined with the jump this makes for an incredibly potent duo for enhancing speed, power, & athletic performance.

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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Eyes Closed Bird Dog on Bench	#5,#6,#7	3	2 per side (hold 5 sec each)	60"	5-6	N/A

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This is a deceptively difficult core stabilization and anti-rotation movement. Performing this on the bench greatly increases the difficulty compared to the floor variation of the quadruped or bird dog exercise.

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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Eyes Closed Split Squat Lunge	#5,#6,#7	3	3 per side	90"	5-6	2-4"

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OPTION #1

As many of you know I’m a huge fan of combining eccentric isometrics with eyes-closed training as I believe it’s one of the most effective training protocols you can do not only to improve body mechanics, motor control, neuromuscular efficiency, technique, stability, & balance but also for building functional strength & size due to the incredibly high levels of full body tension required.

Yes most folks will not be able to do this at first since their body mechanics, muscle function, posture, alignment, stability, motor control, & neuromuscular activation patterns are significantly flawed to varying degrees. With that said the best way to improve these issues is to start training more eccentric isometrics & eyes closed exercises.

Oh and yes you should be able to do these under barefoot conditions or using minimalist shoes since normal shoes act like a crutch playing the role that your foot & ankle muscles are supposed to be doing instead. Once again most folks have very poor foot & ankle mechanics which would also make this challenge impossible.

OPTION #2

For this particular exercise the goal isn’t just power out and explosion but also stability, force absorption, and deceleration. This has phenomenal benefit not only for hitting and throwing but also for running and sprinting mechanics. Focus on bracing your entire body from head to toe on the landing as a means of helping you stick the landing as Austin shows here. Also try to aim for 90 degree joint angles and setting the hips back rather than collapsing with excessive range of motion and allowing too much anterior knee as that represents faulty lunge mechanics.

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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Rapid Eccentric Isometric Pullups	#8 & #9	3	3	60-90"	5-6	2-3"

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OPTION #1

The rapid eccentric isometric pull-up/chin-up variation is a highly advanced yet very effective back exercise that teaches the muscles of the lats, arms, and core, to activate rapidly as a means of absorbing force and quickly decelerating the body. The key is to avoid collapsing at the bottom position by allowing the shoulder to excessively elevate or protract.

Rapid Eccentric Isometrics are an advanced proprietary training technique developed by Dr. Joel Seedman used to increase proprioceptive feedback from muscle spindles with the goal of improving performance and muscle function. Rapid Eccentric Isometrics (REI’s) also improve rate of force development (RFD), Rate of Stabilization Development (RSD), Rate of Force Absorption (RFA), and Reactive Stabilization as the muscles are forced to turn on rapidly to absorb high impact forces. Rapid Eccentric Isometrics should only be used once proper form has been established with standard eccentric isometrics (EI’s).

OPTION #2

The single leg straight arm lat pulldown is a great lat, core, and tricep movement that also works balance and stability.

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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Kneeling Landmine Push Press	#8 & #9	3	4-5	60-90"	6-7	2-3"

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OPTION #1

There are 7 reasons why this exercise is so effective.

Provides a push press that emphasizes the posterior chain (glutes). A traditional push press involves predominantly quads & calves when it comes to lower body contribution as the posterior chain (glutes & hamstrings) does very little. The angular force vectors involved with the landmine allows the lifter to sit into their hips & use their posterior chain to launch the weight up.
Emphasizes greater spinal rigidity & core activation. The kneeling position helps to engage the core & maintain greater full body tension. Standing variations tend to allow athletes to get away with more deviations & weaker core activation.
Provides a very low back & knee friendly push press that emphasizes full body explosive power.
Blasts the shoulders, triceps, glutes, chest, upper back, & core, especially when performed using a controlled eccentric both on the pre-launch with the hips as well as the upper body eccentric overhead press.
Requires the athlete to rely on their posterior chain & create a strong muscle mind connection with their glutes in order to launch the weight up. It happens almost automatically since the movement is so user friendly & feels so natural.
Can easily be modified to single arm or half kneeling positions as well as BANA 2:1 method to change the emphasis & make it more unilateral focused while also emphasizing hypertrophy.
Can be modified to include more glute drive by adding band resistance to the hips.

OPTION #2

Focus on driving the bar up and back at the top position. Use the legs and upper torso to explosively accelerate the bar into the overhead slot position