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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
Eyes Closed Eccentric Isometric Jump Squats	#1, #2, #3	3	4-6	45-75"	4-5	2"

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If you’re looking to master your jumping and landing mechanics, try performing eyes closed jumps with a brief eccentric isometric protocol as I have my awesome 62 year old client Mitch performing here. Yes, jumping can be performed by most populations provided mechanics are proper and safe. The eyes closed elements helps clean up mechanics a step further although when first implementing this protocol its quite challenging particularly the landing. Eyes-closed training is something I frequently incorporate with all of my clients and athletes. That’s because it improves movement mechanics and muscle function. In fact I’ve seen it do wonders for my clients and athletes almost immediately. The reason for this is that closing your eyes on any exercise forces your muscle spindles and other proprioceptive mechanisms to work overtime in order to stabilize the movement and control the load. In other words it teaches the lifter to rely more on kinesthetic awareness and somatosensory feedback rather than sight.

Instead of watching your way through the movement, feel your way through the movement. This is further emphasized when combined with eccentric isometric protocols. Even when the eyes are opened the lifter should be more tuned into their sense of feel than their sense of sight. Simply put, lift by feel not by sight.

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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Seated Cable Rope Row with Rotational Movement	#1, #2, #3	3	4-5	45-75"	3-4	2"

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The seated row using a rope and rotational movement allows greater activation of the lats as the pronated grip allows greater stretch and elongation of the lats while the supinated position promotes a stronger contraction throughout the back in the contracted position. You'll have to drop the weight a bit but the stimulus to the upper back and lats is well worth it. It's also incredibly joint friendly and excellent for anyone struggle with shoulder or neck pain. Make sure you fully extend on the eccentric phase without allowing the shoulders to round as this would represent excessive protraction, a common rowing mistake.

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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Explosive Incline Pushups	#1, #2, #3	3	3-5	60-90"	4-5	2"

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This is a great exercise for improving power output and explosive capabilities in the upper body as it focuses on both acceleration and deceleration. Try to push your body back into an upright standing position - this is not easy but rather more of a mental cue that will spur explosive reps.

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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Eccentric Isometric Plate Hinge	#4 & #5	3	3-5	60-90"	3-4	3-5"

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One of the most effective eccentric isometrics I use with athletes to prepare them for swings and to establish a strong general motor program for the hinge position is the isometric plate hinge. It's one of the most simple, yet effective movement prep activities you can do.

Simply take a 5 or 10-pound plate and drive it back between your legs as if you were performing a cable pull-through. Focus on keeping a neutrally-arched spine (not excessive), shoulders pulled down and back, packed head, weight emphasized on the outer heels, hips and knees spread, and core tight.

Hold each rep for 3-5 seconds and come back up smoothly but forcefully focusing on creating a powerful contraction in the glutes. If you have difficulty with any of the previously described plate swing variations or simply are in need of a tune-up on your swing/hinge technique, this lower-intensity preparatory movement may be one you want to perform for several minutes each training session. It's also a great daily activation drill to use whenever your glutes and hips feel tight or your posture needs a quick tuneup.

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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Reverse Pause-Lunge to Jump with Knee Drive Combo	#4 & #5	3	3-5	60-90"	4-5	3"

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Looking for an exercise that improves your running mechanics, enhances your mobility, improves your speed and power, and enhance your jumping performance? Try this reverse pause-lunge to jump with knee-drive combo as demonstrated by one of my collegiate high jumpers Bailey Weiland. Notice how she maintains a forward lean and hip hinge on the lunge phase which represents ideal lunging mechanics for any lunge variation. Once she locks the eccentric isometric into position and feels for the most stable and strongest mechanics she then explodes out of the lunge by loading her front leg while simultaneously driving with the opposite knee. In addition notice how she focuses on landing on one leg briefly to teach unilateral force absorption - a critical aspect of speed, power, and performance. Finally notice the use of the dorsiflexion throughout which is another subtle yet highly critical coaching cue and technique pointer. Try performing several sets of 3-5 reps using lighter loads and watch your athletic performance, explosive power, and overall muscle function improve.

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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Underhand Lat Pulldown (Explosive Concentric)	#6, #7, #8	3	4-6	45-90"	4-5	3"

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This is an example of using compensatory acceleration (maximal concentric lifting speed) with lighter loads. This technique is excellent for increasing power and explosive movement. Focus on staying as controlled and tight as possible while using maximal lifting speed on the pull.

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

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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.

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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Lateral Lunge with Acceleration & Knee Drive (Partner Push Optional)	#6, #7, #8	3	4-5 per side	75-90"	4-5	2-3"

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NOTE: Partner push is option. If you don't train with a partner simply manually go into the lateral lunge position.

Here is a partner goblet lateral lunge using partner assisted manual acceleration. A few weeks ago I highlighted the forward lunge split squat version similar to this. This variation involves the same partner acceleration method only applied to the lateral lunge and contralateral knee drive protocol I picked up from my awesome client Ben Lai. Definitely give Ben a follow as he recently started working on his PhD in kinesiology and has been coming up with some very effective training methods. His Youtube is Buckhead Sports Performance.

This is a great drill for addressing, deceleration, acceleration, stability, contralateral knee drive, balance, & motor control not to mention lateral stride mechanics and lateral movement. It’s also great for bulletproofing the groin and inner & outer hips with high levels of eccentric force. Notice as he accelerates back into my hands he drives his opposite knee into a strong 90 degree position to mimic sprinting mechanics.

On a similar notice if I had to give one critique of this it’s that Marquell went a tad too deep and should have stuck the landing just a tad more as he’s actually going slightly below 90 degree joint angles here. This is something we addressed on subsequent sets.

Focus on bracing the daylights out of your core throughout as this will help you lock the movement in. Additionally work on doing this in barefoot conditions as this will improve foot & ankle strength a critical aspect of performance.