Weekly Workout #7: Speed & Power Workout - Core & Stabilization Emphasis

Recovery Workout

- Speed & Power Emphasis -

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WORKOUT SUMMARY (+ CLICK TO ENLARGE)
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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Lateral Box Jump Overs	#1,#2,#3	3	3 per side	30-60"	5-6	2-3"

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Here's one of my athletes demonstrating the lateral box jump over. This is a great explosive drill for working on power, jump performance, lateral explosion and lateral stability. Make sure to use the arms to fully engage the hips.

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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Single Arm Kettlebell Squat	#1,#2,#3	3	4-5 per side	60"	5	2-3"

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The single arm squat with a kettlebell hanging between the legs is a simple yet highly effective drill for teaching proper squatting mechanics. Having the weight between the legs makes the movement feel very natural. However, the single arm variation forces greater core innervation which can do wonders for cleaning up technique issues and eliminating dysfunction. Don't go past parallel and keep a neutral spine throughout.

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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Ab Rollout with Partner Accleration	#1,#2,#3	3	3 per side	60"	7	2"

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This ab rollout variation with partner acceleration is one of the most advanced rollout variations as the anti-extension forces the lifter must create to keep the spine in neutral alignment is incredibly high. The degree of mechanical tension and muscle damage to the entire musculature of the abs and core is through the roof on this making it incredibly effective sculpting the abs and for for building functional strength in the core. The ab rollout is also a very similar movement pattern to the pullover exercise as it involves nearly the same musculature and very similar activation patterns and mechanics. As a result there's a high degree of lat, tricep, chest, and shoulder stabilizer activation occurring on this. Here's one of my awesome figure clients Leslie Petch crushing her abs and core as we prep her for her next NPC figure competition.

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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Bent Over Rotational Kettlebell Row	#4 & #5	2-3	5 per side	30-60"	5	2"

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The bent over rotational kettlebell row is one of my go-to horizontal pulling exercises. Not only does it crush the entire upper back and lats but it also ingrains and teaches proper shoulder mechanics. Here’s of my awesome bodybuilding athletes Ben Lai demonstrating it while also emphasizing a strong isometric contraction in the fully contracted position. Although a similar setup can be employed using a dumbbell, the kettlebell allows the full rotation to occur. This rotational component allows a more supinated grip position in the contracted position which maximizes tension and shoulder centration, while the pronated grip in the bottom position allows maximal eccentric elongation and stretching of the lats. Not only does this provide a very strong hypertrophy stimulus for the entire upper back and lats but this helps optimizes scapulohumeral rhythm and glenohumeral joint mechanics. In other words it reinforces proper shoulder function and positioning.

Although the movement can be performed using both the isolateral version (a kettlebell in each hand), the unilateral version allows the athlete to focus all of their neural drive to one side of their body which further enhances muscle activation and technique. The single arm version is also more low-back friendly since there’s less total load on the spine compared to isolateral or bilateral bent over rows. Lastly the offset loading creates a strong stimulus to the core as the lifter must resist rotational forces and lateral flexion throughout. As an added bonus the glutes and hamstrings also get a nice run for their money.

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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Single Leg Explosive Pushups with Pause	#4 & #5	2-3	4-5 per side	45-60"	5-6	2-3"

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Here are two of my NFL athletes Prince Iworah and Blake Sims performing a single leg explosive pushup with a pause. When it comes to athletic performance improving power output is critical. However, learning to control and harness your power is just as critical. That’s because uncontrolled power can result in inefficient mechanics, wasted effort, energy leaks, imprecise movement, and potential injuries. With that said I like to frequently incorporate movements that address motor control, stabilization, balance, and spinal alignment while simultaneously working on power output and force production. By pausing before each rep as shown in the video this allows the lifter the chance to fully decelerate the catch with precise mechanics and eliminate sloppy movement.

It also minimizes the use of the elastic components of your muscle fibers thereby requiring greater motor unit recruitment and neural drive. Yes you may not be able to display or demonstrate as much power as if you were relying on the stretch reflex or elasticity of your muscles. However by pausing in this fashion you’re actually building and improving power to a greater degree while teaching your body how to call upon high threshold motor units more efficiently.

The single leg element also requires the lifter to resist rotational forces turning this into a solid core exercise. In addition, because of the more volatile and unstable single leg base the lifter will need to control their power output by synchronizing both sides of the body to move in unison. If one arm pushes more than the other body will tend to rotate or twist. Try performing several sets of 3 repetitions on each leg during your next upper body workout. You may also want to superset these with heavier chest presses as the potentiation from the press will help produce higher power output on the explosive pushups.

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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Single Leg Goblet Good Morning with Knee Drive	#6 & #7	2-3	3 per side	45-75"	6-7	2-3"

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Want to crush your glutes and hips unilaterally with a safe and effective hip hinge that also has phenomenal transfer to athletic performance? Try this single leg goblet good morning.

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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Lunge Jumps with Contralateral Arm Drive	#6 & #7	2	5	60"	5-6	1-2"

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Performing explosive lunge jumps with contralateral arm drive reinforces proper sprinting and stride mechanics as the arms, legs, and core must work in unison as a means of propelling the body upward and maintaining stability and balance.

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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Weighted Medicine Ball Pullups with Chains	#8 & #9	2	4-5	60"	5-6	2-3"

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The medicine ball adduction loading method is very effective for incorporating into traditional pull-ups. Unfortunately it can be a bit tricky to fully overload this method as most gyms either don’t have heavy medicine balls or most lifters simply don’t feel comfortable handling more than 15-20 pounds in between their legs.

However the increased core activation produced from adduction and core tensing makes the adduction method a viable method for enhancing pullup mechanics particularly when paired with ankle dorsiflexion. To take advantage of this method while simultaneously overloading the movement, try combining two loading methods by using both the med ball adduction loading and the trap chain loading as demonstrated in the video tutorial. Read more about this loading method HERE.

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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Overhead Push Press and Carry Superset	#8 & #9	2	3 + 20 yards	60-90"	8	2-3"

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Here's a brutal overhead superset combo as performed by my awesome client Ben Lai. Simply perform a dumbbell or barbell push press or strict overhead press for several strict reps then immediately follow this with an overhead carry. Just be prepared for a serious burn in your shoulders, upper back, triceps, and core.

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EXERCISE	DURATION	# OF DRILLS	REST BETWEEN DRILLS	RPE
Low/Moderate Intensity Intervals Cardio	30 minutes	7	10-20 seconds	4-6

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Low/MOderate INTENSITY CARDIO TRAINING
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