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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
3 Phase Sprint Drill Series	None	2	N/A	60"	5-7	N/A

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In this particular workout I had DeAngelo Hall perform a tri-phasic or 3-part sprint/running drill to help dial in his stride mechanics. The first drill is something I call a deconstructed stride march. In this drill DeAngelo is simply performing individual strides focusing on contralateral arm and leg drive (opposite arm activating opposite leg), while performing an isometric position for each stride. This allows him to hone in on his form similar to how eccentric isometrics would be used for strength training purposes. It also promotes foot and ankle stability ultimately impacting his balance and lower body alignment. Also notice the slight forward lean and dorsiflexed foot/ankle position he maintains throughout. Once DeAngelo completed 4-5 isometric strides per side (approximately 5 yards total), I had him perform a similar but more dynamic variation of the previous drill by incorporating a quick skip with each stride as well as continuous motions rather than isometric holds. This also helps promote knee and hip drive which are critical for optimal running and sprinting form.

Once the technique on these two drills was dialed in we transferred the improved mechanics to band-resisted high knee sprints. This further promotes forward lean, acceleration and drive mechanics, glute activation, knee drive, and powerful stride mechanics. In addition band or resisted sprints particularly when performed with the high knee variation are much more joint friendly than traditional sprinting drills. This was another important component when training DeAngelo as he still has mild tenderness during high impact scenarios particularly deceleration situations which this drill essentially eliminates.

After completing several rounds of this 3-part build-up stride series I had DeAngelo perform several light striders (40-50 yard sprints performed at 50% max effort) to further transfer and ingrain the mechanics instilled by the prior drills into his actual running and sprinting form.

Keep in mind DeAngelo is still recovering from an ACL injury and these represent some of the first running and sprinting drills he’s participated in post surgery. While it may look fairly conservative, most athletes would benefit significantly from working on running mechanics and sprinting form in a similar fashion.

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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Rapid Eccentric Isometrics (REI) Back Squats (Bands Optional)	#2,#3	3	4-5	60"	5-6	3-4"

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OPTION #1

This next exercise is a rapid eccentric isometric (REI) squats with bands. REI’s are one of the most effective forms of explosive impulse training methods & in many ways are quite similar to plyometrics. However they also provide other unique attributes that plyometrics cant provide (full article at LINK below).

Just make sure you have mastered basic eccentric isometrics with 90 deg joint angles first otherwise these can potentially be dangerous & counterproductive. Correct execution of rapid eccentric isometrics is both simple & complex.The isometric contraction (in the 90 deg stretched position) as well as the concentric movement are nearly identical to standard eccentric isometrics. The primary difference is the actual eccentric phase leading up to the isometric hold. Rather than slowly lowering the load you’ll be firing your antagonists rapidly to pull the load into position with great speed.

As you approach the fully stretched position, you immediately decelerate the load while continuing to fire the antagonist muscles at max effort. As you hold this isometric contraction for 2-3 sec you should sense every muscle in your body activating at maximal intensity while feeling like a coiled spring ready to launch the weight back into the starting position on the subsequent concentric phase. The most important factor is to ensure you are not dropping the weight or letting it free-fall but instead are actively pulling/pushing into position as quickly as possible. Although these two techniques (free fall vs. rapid reciprocal pulling) may appear somewhat similar to the naked eye, neuromuscularly they are very different. In fact they are polar opposites. One involves little tightness & low levels of co-contraction while the other involves max tightness & max co-contraction. Read More about REI at the following link: https://www.advancedhumanperformance.com/blog/rapid-eccentric-isometrics-the-new-plyometric-athletic-performance

OPTION #2

As for this drill the smith machine allows mid rep modification by changing positions so the concentric explosive phase mimics forward leaning acceleration-based movement while the eccentric represents more of a traditional deceleration & impact position (putting the breaks on).

Notice Ben uses 90 degree eccentric isometrics. Going past 90 would not only compromise power & torque but it would place unnecessary strain on the joints & connective tissue while diminishing activation of the primary muscles. Simply, there’s rarely if ever a reason to go past 90 on any squat unless you’re training for competitive Olympic weightlifting or powerlifting.

In such scenarios it would still be very smart to consistently include 90 deg squats in your training as they’re the most therapeutic & effective for building functional strength & hypertrophy. In fact more & power powerlifters (i.e. box squat) & even Olympic weightlifters (Ilya Ilyan) are starting to do this as they’re saving extreme deeper positions for competition or pre-comp phases since these positions tend to break the body down while providing no additional benefit over 90.

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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Band Resisted Kettlebell Swings and Ab Rollouts	#2,#3	3	5+5	10"+60"	4-6	0-2"

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(Note: Perform the kettlebell swings (5 reps), rest 10", and imemdiately move to the ab rollouts for 5 reps). Here I have MLB pro baseball players Austin Meadows and Parker Meadows performing a brutally effective posterior chain and anterior core stabilization circuit. Also big shoutout to Austin for crushing his first game back yesterday with a home run, 2 hits, & 2 RBI’s, after a several week hiatus for a sprained thumb. Great to have you back Austin!!!

In this circuit Austin is performing band resisted kettlebell swings while parker is performing band resisted stability ball ab rollouts. Essentially each exercise is working opposite halves of the body. The swing is working the entire posterior chain from head to toe (glutes, hamstrings, & back) while the rollout is targeting the entire anterior portion of the body particularly the core as well as hip flexors & quads not to mention the shoulders, chest, & triceps.

This superset is a great way to ensure the core & spinal stabilizers are doing their job by protecting the spine during the axial loaded kettlebell swings. In other words the rollout helps wake up the core & prepares them for the swings. Additionally, by applying band tension to the swings, not only does this produce more total tension but it creates a stronger force vector in the horizontal direction. As a result this further emphasizes the glutes & posterior chain without placing added stress on the spine. Similarly the band resistance on the ab rollouts adds to the extension forces the lifter must resist thereby producing greater anterior core activation & abdominal recruitment.

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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Single Arm Rotational Landmine T Bar Rows	#4 & #5	3	4 per side	45-60"	4-5	2"

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OPTION #1

(Note: If you don't have access to a handle simply hold onto the bar). As many of you know I’m a huge fan of rotational rows. That’s because the pronated grip allows a larger stretch and eccentric elongation in the bottom position while the neutral/supinated grip allows a greater squeeze and muscle mind connection in the contracted position. This combination is incredibly potent for improving postural mechanics, spinal alignment, and functional hypertrophy and strength in the upper back.

However, this is something that’s typically either done with kettlebells or cable rope rows as most loading modalities don’t allow this rotational movement to easily occur. Fortunately this can be easily remedied on the landmine station with single arm T-bar rows. Simply loop a unilateral nylon grip attachment around the landmine station and voila you have a rotational t-bar row.

Besides crushing the upper back and lats the rotational movement allows more natural scapulohumeral rhythm making it therapeutic on the glenohumeral join. If you’re an overhead or throwing athletes or simply have frequent shoulder issues, this is incredibly effective and therapeutic. As an added bonus there’s significant stimulation to the core musculature. That’s because the single arm offset loading combined with the rotational nature of the landmine station requires significant rotary stability, anti-lateral flexion, and anti-rotation.

OPTION #2

The Renegade Plank Row is one of my favorite combination core and lat exercises as it not only targets the entire core, abs, and lumbopelvic hip complex but it also isolates the lats since you can't cheat the movement. Focus on finding 90 degree positions with full extension at the bottom while keeping perfect posture

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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Explosive Offset-Angle Anti-Rolling Weighted Barbell Pushups	#4 & #5	3	4-6 per side	45-75"	4-6	2-3"

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One of my favorite movement patterns to incorporate offset angle training on is horizontal chest presses. These represent the epitome of full body chest pressing exercises as every muscle from head to toe will need to be recruited to successfully complete these. The Anti-rolling barbell component blasts the core and eliminates the sagging hip syndrome as it reinforces a tall hip and hollowed core position otherwise the barbell will away from you. Additionally, the extension forces also act directly acting on the scapula & shoulder stabilizers. If you don’t fully depress & retract your shoulder blades the bar will literally pull out and away from you leaving you plastered to the floor. This really teaches the lifter how to pack & centrate their shoulders during pushups. When combined with the offset angle protocol the stimulus to the core is through the roof.

The single arm floor press in conjunction with the landmine produces significant rotational forces that the lifter must resist. As a result this not only crushes the chest, shoulders, and triceps, but it also highly taxes the core and spinal stabilizers. Although you can face away from the landmine anchor I find that facing towards it as shown in this video maximize the shoulder packing effect as the angle of push is up and slightly forward. This further helps depress the scapula and eliminates excessive shoulder elevation that commonly occurs during chest presses. In addition, the angle of press involves a very slight decline resulting in greater stimulation of the middle and lower pectoral fibers while minimizing the emphasis on the shoulders.

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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Isometric Sprinter Pullups	#6 & #7	3	3x4	60-75"	5-6	5-10"

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(Note: 3x4 reps means holding holding a pullup position at the top while performing 4 sprinter movements (2 each side) - that equals 1 rep; you can jump up to the isometric hold if it's too taxing). If you’re looking to spice up your pullup workout while also taxing your lower body try performing the sprinter pullup is a must.Besides being brutally intense, the sprinter pullup has 5 unique benefits.

Sprinter pullups and chin-ups work both the anterior and posterior portions of the hips and thighs due to contralateral hip flexion and hip extension. In fact, these are unusually intense on the hip flexors, glutes, and hamstrings, making these very conducive for working similar muscles involved during sprinting.
The combination of 90 degree knee flexion with contralateral hip flexion and hip extension not only crushes the lower body but it locks the spine and core in very aggressively. As a result it forces the lifter maintain near perfect upper body mechanics and postural alignment throughout the pullup if in fact they keep their hips and legs in the perfect sprinter position. It’s as if the sprinter position prevents any form of cheating, compensation, or postural aberrations.
One of the most common problems on pullups and chin-ups is knowing just how much extension you’re supposed to incorporate to achieve a good lat contraction and upper back squeeze. Too much extension and you’ll place excessive tension on the lumbar spine. Too much focus on keeping your core braced and you’ll often run into issues associated with shoulder protraction, forward head tilt, and slight spinal flexion, all of which make it impossible to optimally contract the upper back. So how do you find that balance between spinal extension and anterior core tension? Although there are a number of cues to help this, the sprinter pullup is literally one of the best techniques I’ve used for helping people find that optimal balance between extension and flexion. That’s probably because one hip is driving maximally into flexion while the other is pulling maximally into extension thereby producing an equilibrium effect of sorts where the spine is locked in between the lower extremities. It also helps create a bracing effect around the entire spine producing heightened levels of concurrent activation potentiation and irradiation. In other words expect unprecedented levels of full body tightness and intramuscular tension as well as increased neural drive to the rest of the body.
Besides crushing the upper body, core, and legs, sprinter pullups are a great diagnostic tool and corrective exercise for sprinting mechanics. Simply observe the athlete from the front, sides, and back and any aberrations in the hips and lower body including alignment and mobility issues will become immediately exposed. In addition, because the legs are holding an isometric contraction the ability to both diagnose and correct these issues is quite simple as the coach can easily cue and re-position the athlete.

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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Half Kneeling Bottoms Up Press	#6 & #7	2-3	3-4 per side	60"	4-5	2-3"

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Here’s one of my awesome bodybuilder athletes Ben Lai performing an overhead pressing variation that involves 2 of my favorite methods namely the bottoms up kettlebell protocol with the half kneeling position. The combination does wonders not only for improving shoulder function and overhead mechanics but also for working the stabilizers of the core, hips, upper back and triceps. Essentially the lifter is forced to use controlled technique and smooth mechanics to maintain balance and control during the lift as there is significant instability from head to toe.

There are several components I would like to point out in this video. First, notice how ben is keeping an approximately 90 degree angle in the front knee without allowing significant anterior knee drift. This is accomplished by keeping the hips set back throughout and keeping the core tight which leads to my next point.

You’ll notice how Ben achieves ample t-spine extension particularly in the bottom or eccentric portion of the press which is critical for proper overhead pressing mechanics. You’ll also notice how the extension occurs from the upper back and t-spine rather than the low back and lumbar spine. This is accomplished by bracing the abs and keeping the core tight while also not allowing the hips to drift forward.

Lastly you’ll notice that Ben doesn’t collapse in the bottom of the press but instead pauses the eccentric isometric at 90 degrees. This represents the optimal range of motion not only for this movement for a majority of compound exercises. Unfortunately most lifters allow their arms to collapse when performing kettlebells which defeats the purpose of maintaining optimal shoulder stability, joint integrity, and proper upper body mechanics.

With that said, one variation I’ve found particularly useful not only for teaching proper overhead pressing mechanics but also for providing a variation that nearly all athletes can perform in a pain-free manner is the overhead box press. Think of this is a movement that’s similar to the floor press used by powerlifters to master their bench press or even the box squat to master the squat, only it’s applied to the overhead press. In fact I would go as far as saying that it may be one of the safest overhead pressing variations there is.

Here I’m performing 6 variations alongside several of my clients and athletes including Leslie Petch, Ben Lai, and Matt Jordan. The overhead box press provides 11 unique benefits. Read more HERE.

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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Split Stance Dumbbell Clean from Eccentric Isometric RDL	#8,#9,#10	3	2-3 per side	60"	6-7	2-3"

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Want to improve your first-step speed, unilateral power output, knee drive, hip extension, and lower body stability? Try this split stance dumbbell clean with an eccentric isometric protocol as I have 2 MLB pro baseball players Austin Meadows and Parker Meadows showing here. This is a great drill for teaching athletes how to burst out of that starting position and maximize their first step speed by relying on their hip drive. It’s also a great way to work on single leg Olympic lifts while still providing a slightly more stable base thereby allowing the athlete to focus more on power output and less on the instability.

I recommend dumbbells or kettlebells rather than a barbell for this particular variation as the split stance position would require the athlete to position the barbell significantly in front of their center of mass which ultimately places more tension the low back. Furthermore dumbbells allow the athlete to snap into the catch by supinating their arms which tends to feel incredibly natural & safe on the shoulders.

The eccentric isometric elements (slow eccentric phase followed by a pause in the stretched position) maximizes proprioceptive feedback & kinesthetic awareness due to the increased activation of the muscle spindles – a result of the emphasized eccentric elongation. Ultimately this allows the athlete to maximize their form, technique, body mechanics, as well as their speed & power output due to enhanced neuromuscular efficiency resulting from the eccentric isometric protocol.

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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Eccentric Isometric Lunge Jumps with Contralateral Arm Drive	#8,#9,#10	2-3	3 per side	60-75"	5	3-4"

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This drill literally exposes & addresses numerous biomotor capabilities including, explosive power, deceleration, force absorption, contralateral arm-knee drive mechanics (i.e. sprinting), balance, stability, symmetry, mobility, and overall kinesthetic awareness. Adding a softer unstable surface under the front foot as Claire shows in this video with the Theraband pad (similar to an Airex pad) increases the stabilization and proprioceptive components particularly in the foot and ankle complex.

I probably sound like a broken record but I really cannot overemphasize the importance of foot and ankle mechanics not only for athletic performance but for everyday life and overall health. When the feet and ankles are functioning properly it improves activation and signaling up the kinetic chain thereby enhancing body mechanics from head to toe. On the flipside, poor foot and ankle activation compromises nearly all components of athletic performance and strength as well as fitness & health. For instance when I first began working with Claire, she had significant knee issues however after consistent implementation of eccentric isometrics combined with a heavy dose of foot and ankle exercises not only did it improve her overall performance but greatly helped her knees.

Some of you may be thinking that this particular exercises isn’t ideal for power training due to the unstable conditions. So here’s the deal. A majority of movements I program involve separating power exercises from foot & ankle stabilization drills. However, periodically it’s good to combine these elements to insure the athlete knows how to control their explosiveness, as unharnessed power does nothing except increase risk of injury.

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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Weighted Box Jumps and Depth Drops	#8,#9,#10	2-3	4-6	60"	5-7	2"

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Weighted Box jumps and depth drops are an advanced exercise that's fantastic for improving vertical jump height, power output, force absorption, deceleration capabilities, and overall explosive ability.