The workout for this week is basically going to be a full body workout that is designed to improve strength and explosive power. It will work every muscle in a super set fashion, combining a strength exercise then a power exercise for the same body part. We will just do 2 exercises per body part, super-setted of course. The strength exercise will be done with low reps and near maximum weight. The power exercise will be done at a slightly higher rep range with lower weights but maximum force exerted.
This workout will develop all energy systems thoroughly so will leave you feeling extremely fatigued. You will have lots of lactic acid built up and will most likely be very drained of muscle glycogen by the end of it. With this in mind you must be careful the first time that you try it to make sure you don’t over exert yourself.
The workout will also hit all types of muscle fibres but predominantly will work the fast twitch muscle fibres. It will develop speed and strength brilliantly so is a great routine for a sports person like a rugby player.
Take 20 seconds rest in between the 2 exercises being super-setted and then 2 – 3 minutes rest in between each superset. The rest periods are quite long due to the need to go to maximum on each set and we need the creatine stores to be replenished.
So time for the workout. Its relatively short but is extremely taxing so don’t underestimate it.
(Super set 1)
Bench press – 3 sets x 5-6 reps
Clap press ups – 3 sets x 15 reps (push up as hard as you can)
(Super set 2)
Deadlift – 3 sets x 5 reps
Tuck jumps – 3 sets x 10 reps
(Super set 3)
Standing 1 arm shoulder press – 3 x 5 reps
1 arm Dumbbell snatch – 3 x 10 reps
(Super set 4)
Barbell row – 3 x 8 reps
Hang cleans – 3 x 6-8 reps
(Super set 5)
Squats – 3 x 5 reps
Dumbbell jump lunges – 3 x 10 reps
Weighted triceps dips – 3 x 6-8 reps
Explosive close grip press ups – 3 x 10 reps
So as you can see this is a very intense workout. You will be using lots of heavy weights and contracting your muscles to maximum force on nearly every rep.
If you are an athlete or sportsman and looking to improve on your strength and power in all areas I strongly recommend trying this workout.