Box Squat; X1X Tempo; Transformer Bar (Back Squat Low Position); Double Strong Bands; 3 Chains; 1.0m/s
10×2 (Complex with depth Jumps)
THIS IS a way to PEAK POWER on a Conjugate Phase. Note Power is all about the dynamic eccentric hold AND concentric power where you can accelerate through the end ROM. This setup allows for both – at very high levels.
WAY MORE effective than Olympic Lifts
1.
MAX EFFORT. Supine Hip Bridge – HEAVY (note he gets to 6 Strong bands)
2.
SPEED STRENGTH. Kirocore Flexline Explosive Stepups
3.
LOADED POWER. Proteus Rotations
4.
UNLOADED POWER. Band Assisted Depth Jumps
After 4 rounds of this 4-set complex, we hit Posterior Chain complex:
1.
Glute Ham Raise
2.
PB SL Russian Hamstring
During this peak power phase, it’s always good to map it with Max Effort Sprinting. Note the timed sprints – 2pt start and Base-Stealing Starts. The 10-20yd split tracking being the most ideal.
Also note the BIOMETRICS are the key in the weight room. Hence the data we get from a power and symmetry standpoint on the Proteus and Flexline is crucial. These biometrics are important to track the Post-Activation Potentiation affect, the Power symmetry, and PEAKING power based on previous phases.
The Reverse Hyper is the ultimate Posterior Chain exercise. The great thing about this exercise is it has dozens of different variations. This variation is great for:
For bigger lineman that need a good variation to the basic squat, loading from the waste down puts more focus on the legs with less stress on the spine. Sometimes it can out of necessity because larger athletes (especially with tight shoulders) can be uncomfortable with a standard straight bar on their back. Sometimes it’s just a great variation. It can be done on a box, which gets good focus on unloading the knee joint because the eccentric load is minimized with the isometric pause at the bottom of the squat. This will put the focus on the concentric power. Note that variable loading will allow the athlete to accelerate through the end range of motion, which focuses on accentuating the power and recruiting more motor units. This variation is great for: