In this week’s workout of the week we are going to do a full body, explosive plyometric workout. This will involve compound movements performed at speed in order to fire the fast twitch muscle fibres to the greatest degree. Doing a full body workout will release lots of key muscle building hormones, as well as burning lots of calories. This is a great workout for cardiovascular fitness, fat loss or muscle gain.
As you will be working the full body and performing the reps at speed it is best that you warm up thoroughly. I recommend a 10 minute fast walk on the treadmill followed by some dynamic stretches. http://www.youtube.com/watch?v=j2D5kh4X5Og&feature=related
So here is the routine:
Clean and push press – 5 x 6-8 reps
This exercise will work every part of the body. On the power clean you will work your legs, upper back, lower back, biceps, forearms, shoulders and traps. Then on the push press you will work your legs, chest, shoulders and triceps. It is one of the best all over body exercises there are in my opinion. The technique is difficult to get correct so start off light but once you master the technique your strength will improve dramatically.
Jump squat – 5 x 10 reps
Jump squats are one of my favorite lower body plyometric exercises. I would recommend using a relatively light weight (maybe 40% of your 1 rep max for normal squat and make sure that you cushion the jump by bending your knees properly on landing. Try to get down to parallel on the squat then explode up as fast as you can. These can also be done with dumbbells if you feel safer using them over a barbell.
Dumbbell snatch – 3 x 10-12 reps each arm
This is a great exercise to work the full body and also really work on the core stabilizing muscles. You need a lot of balance to perform this exercise and your core strength will really aid in that. Keeping your core tight will allow you to catch the dumbbell at the top successfully.
Clap press ups (to failure)
Superset with explosive chins (to failure) x 3 sets of each
This superset will really get the blood pumping into the chest, lats, biceps and triceps. It is a great bodyweight combo to finish off the weights and gets very tough very fast. Go to failure on each set. After the first set the numbers will drop drastically for the second set as you will be very fatigued.
Hill sprints on treadmill – 10 x 30 second sprints
This final exercise will finish off your legs and work different energy systems. It will help to develop CV fitness, muscular endurance in your legs and help to develop all of your energy systems. Set the treadmill to maximum incline and a speed that you feel comfortable sprinting at. You will sprint for 30 seconds then step off for 30 seconds. Repeat this 10 times. A speed of at least 7mph should be aimed for. If you want to see a good physique you only have to look as far as a 100m sprinter to see that exercises like sprints can develop an awesome physique.
So give it a go. I strongly recommend it as something a bit different and to aid in that all over body explosive power.