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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
Snatch Jumps Shrugs from Hang	#1 & #2	4	3	60"	7-8	N/A

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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.

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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Bridge The Gap Single Leg Swap (Single Leg Handoff - Single Leg Pass)	#1 & #2	3	4 swaps per side (8 total)	2 minutes	7-8	N/A

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This next exericse is a single leg swap with the Bridge The Gap protocol. The single leg swap is a drill I first introduce on T-Nation nearly 4 years ago. Since then it’s become quite a popular drill as it’s incredibly effective for improving foot and ankle mechanics. Unfortunately I still see many folks perform single leg swaps incorrectly as they often rush through the movement, allow misalignment to occur in various regions through the body and also fail to keep their foot perfectly straight throughout. Fortunately performing these using the Bridge The Gap protocol which is a combination I introduced roughly a year ago in my article (article link in bio) helps remedy these issues. That’s because it literally requires perfect alignment particularly in the foot and ankle complex as it’s almost impossible to cheat these.

As a strength coach and trainer, a majority of the foot and ankle issues I witness particularly among higher level athletes (which are very common) falls into the category of flat feet, fallen arches, ankle pronation, valgus ankle collapse, and poor toe gripping mechanics. The “bridge the gap” protocol addresses this head on as the individual is forced to produce an arch in their foot and grip the daylights out of the front box with their toes since they’ll have absolutely no arch support whatsoever. Anything less and they’ll immediately lose balance. This also has a direct impact on eliminating ankle pronation, valgus ankle collapse, and flat foot syndrome. However, these drills are equally effective for eliminating ankle supination and addressing overly high arches (although this is much less common) as the athlete will be forced to find a neutral foot position to hold a single leg movement. This effect is further magnified when performing the single leg swap as the offset position wants to further disrupt balance and stability of which the athlete must tighten up their entire body particularly the foot and ankle complex to maintain balance. Read more about the Bridge The Gap protocol at https://www.advancedhumanperformance.com/blog/feet-ankles-bridge-the-gap

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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Explosive Overhead Squats (Light Weight if Needed)	#3,#4,#5	3	3	60"	5-8 (light weight if needed)	2"

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Overhead squats a great movement. Most individuals tend to go too deep placing strain on the knees, back, and hips. Squatting to parallel on these is perfect for the majority of athletes and trainees.

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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Rapid Eccentric Isometric Hang Snatch	#3,#4,#5	4	3,3,2,2	60"	8	2"

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OPTION #1

Rapid Eccentric Isometrics REI’s are incredibly effective when applied to hang versions of the Olympic lifting movements such as hang cleans and hang snatches from below the knee. By performing an RDL in a rapid eccentric isometric first, this primes the CNS for heightened activation ultimately producing maximal power output on the concentric lifting phase. If you have trouble priming your nervous system on Olympic lifts and struggle with hip drive, REI’s applied to cleans and snatches does wonders. Read the full article on Rapid Eccentric Isometrics HERE.

OPTION #2

This next exercise is a Kickstand Hang Snatch. The kickstand provides just enough support so lifter can use significantly more overload than true single leg exercise yet still provides a great way to hit each leg unilaterally.

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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Snatch Grip Ab Rollouts	#3,#4,#5	3	5	2-3 minutes	8	2-3"

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Want to crush your abs, shoulders, and upper back at the same time? Try performing barbell ab rollouts using a snatch grip (wide grip) as shown here by my awesome client and national figure competitor Leslie Petch. Just make sure to keep you shoulders packed throughout to avoid faulty postural mechanics. These are also incredibly effective for improving your shoulder stability on the snatch while simultaneously crushing the abs.

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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Explosive Snatch Grip Overhead Barbell Lunges	#6 & #7	2	3 per side	60"	8	2-3"

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The overhead barbell lunge performed in an eccentric isometric fashion is one of the best exercises for improving mobility, stability, coordination, motor control, and strength from head to toe. Any dysfunction is quickly exposed and corrected as you perform this movement. Focus on keeping the hips back and arms in line or slightly in back of the ears.

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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Explosive Snatch Grip Deadlifts	#6 & #7	4	2	2-3 minutes	9-10	N/A

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Snatch grip deadlifts are an excellent strength and mass builder particularly when performed with a controlled eccentric. Just make sure your spine is locked into the proper position throughout.

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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Bird Dog Row	#8,#9,#10	2	6 per arm	60"	8	2"

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The quadruped bench row is my go-to rowing variation for teaching an athlete how to dial in their horizontal pulling technique. The reason for this is that any faulty mechanics, movement dysfunction, or flawed activation patterns result in the lifter immediately losing his or her balance. To successfully complete the movement, the lifter will literally have to make continuous adjustments and technique corrections until every component of body mechanics from head to toe are perfectly honed in.

Anything less will result in loss of body control and inability to perform the movement. Even without external coaching, the quadruped row or bird dog row does wonders for providing lifters with enough sensory feedback and internal cuing to gradually self-correct and auto-regulate their body positioning.

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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Bottoms Up Chest Press with Dumbbell	#8,#9,#10	2	5 per arm	60"	8	2-3"

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Shoulder stability and positioning are critical for the 225 bench press test as well as overall upper body performance. I use various bottoms-up pressing variations with many of my collegiate and professional athletes to help improve this.

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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Sprinter Pull-Ups On Rings (Rings Optional)	#8,#9,#10	2	3-5 per side	2-3 minutes	8	2"

Perform last exercise in the video tutorial

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This next exercise is the last exercise (furthest back) exercise in the video demonstration and it's a good one! Eccentric isometric sprinter ring pullups not only crush the lats, arms, & core but address sprinting mechanics by emphasizing contralateral hip flexion & hip flexion with 90 deg joint angles.