For tonight’s session we started to introduce more explosive  type movements to help improve speed and power, alongside our strength exercises. The power movements were performed at maximum intensity for around 20-30 seconds while we completed 6-10 reps for each of the strength exercises.

Warm up: Tonight’s warm up involved body weight movements such as squats with rotation, lunges and side crawls as well as active stretches for the lower back and hip flexors.

Main workout:

For this workout we used supersets, performing one strength exercise followed immediately with one power movement. We had a short rest between sets and completed 3 supersets of each.

Hang cleans

Jump squat with press

TRX rows

Hammer strikes onto tyre

Incline bench press

Explosive press ups

Powerbag lunges

Jump lunge

Core superset:

This session we used a more sport specific exercise alongside an explosive one.

Guard get ups: This exercise helps to simulate being on the ground and having to scramble back up onto your feet. Lie on your back holding a medicine ball across your chest. Sit up and extend one leg out while pulling the other one into your body and then scramble up onto your feet without using your hands. Return to the floor and then repeat off the other leg.

Explosive sit up with medicine ball throw: For this exercise Marlon got into a basic sit up position holding a medicine ball above his head. As he sat up he threw the ball to me a couple of metres away. He stayed up until the ball was thrown back to him. When I threw the ball back it was slightly above his head meaning Marlon had to catch it before slowly lowering himself back down using his abdominals to resist.

Below is a short video showing the power movements.