POWER WORKOUT

 
General Info
LOAD   CYCLIC 50%
LOAD ACYCLIC 80%
NO. OF EXERCISES                          5
NO. OF REPS/SET                            10
NO. OF SETS PER SESSION             3-6
REST                                                  2-6 MIN
RHYTHM/SPEED                                 DYNAMIC/FAST
FREQ PER WEEK                            3

                             
Benefits

-  Reps performed non-stop at highest rate possible (cyclic)

-  Exercises must be very sports specific
 

POWER WORKOUT SCHEDULE (8 DAY CYCLE)

DAY 1 -   STAIRS (12 flightsX60 steps) - 3 SINGLES/9 DOUBLES)

DAY 2 -   STAIRS (12 flightsX60 steps) - 3 SINGLES/9 DOUBLES)
               TACTICAL WORKOUT

DAY 3 -  PLIOMETRICS
              SIMULATION WORKOUT 
              STAIRMASTER (30 MIN)

DAY 4 -  STAIRS (12 flightsX60 steps) - 3 SINGLES/9 DOUBLES)

DAY 5 -   STAIRS (12 flightsX60 steps) - 3 SINGLES/9 DOUBLES)
               TACTICAL WORKOUT

DAY 6 -  PLIOMETRICS
              SIMULATION WORKOUT 
              STAIRMASTER (30 MIN)

DAY 7 -  STAIRMASTER (30 MIN)
              STRENGTH WEIGHTS

DAY 8 -  PLIOMETRICS
              SIMULATION WORKOUT 
              STAIRMASTER (30 MIN) 

PLIOMETRICS
 5 Minute warm-up
  Ladder Drill
      single leg
      double leg
      running
      cross overs
      karioka
  Stairs (20 steps)
      single leg
      double leg (1 step)
      double leg (2 steps)
      double leg (3 steps)
      2 up - 1 back
      3 up - 1 back
      cross overs
      karioka
  Medicine Ball set

SIMULATION WORKOUT SETS REPS WT
  Jump Squats                              3 10 115
  Dumbbell pulls 3 10 60
  Lat pullovers 3 10 95
  Dead Lift                                3 10 165


TACTICAL WORKOUT (3x each part fast)
 Stairs
 Hoist 
 Keiser
 Run
 Hose drag
 Dummy drag 
 

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