TRAINING GOAL:
IMPROVING ATHLETIC PERFORMANCE /
FUNCTIONAL STRENGTH AND MOVEMENT
Principles and Techniques:
EXAMPLE WORKOUT:
Complex training:
After a good warm-up on squats, do 3 rounds of the following superset:
1A: heavy back squats – sets of 3
1B: vertical jumps – sets of 5
Take long rests after each superset of this complex.
Functional strength training:
2A: goblet or 2-DB reverse lunges – 3 sets of 6-8 per leg
2B: medicine ball pushups – 3 sets of 6-8 per side
3A: goblet side split squats – 3 sets of 6-8 per side
3B: 1-arm, 1-leg DB rows – 3 sets of 6-8 per side
4A. half kneeling cable chops – 2 sets of 8-10 per side
4B. 1-leg glute bridges – 2 sets of 10-15 per side
Go back to course outline
- Emphasize power over pure strength
- Introduce balance, coordination, and stabilization challenges
- Train lateral and rotational movements as well as forward and back
- Focus on 1-sided exercises
- Emphasize core and glute activation at all times
- Train the whole body at every workout
- Mix upper and lower body exercises together
EXAMPLE WORKOUT:
Complex training:
After a good warm-up on squats, do 3 rounds of the following superset:
1A: heavy back squats – sets of 3
1B: vertical jumps – sets of 5
Take long rests after each superset of this complex.
Functional strength training:
2A: goblet or 2-DB reverse lunges – 3 sets of 6-8 per leg
2B: medicine ball pushups – 3 sets of 6-8 per side
3A: goblet side split squats – 3 sets of 6-8 per side
3B: 1-arm, 1-leg DB rows – 3 sets of 6-8 per side
4A. half kneeling cable chops – 2 sets of 8-10 per side
4B. 1-leg glute bridges – 2 sets of 10-15 per side
Go back to course outline