Schumaker Power: Complex Training for Explosiveness | STACK
X

Become a Better Athlete. Sign Up for our FREE Newsletter.

Schumaker Power: Complex Training for Explosiveness

June 21, 2011

“I’m not sure there’s a better feeling than hitting a home run, a walk-off. It doesn’t happen too often—home runs in general—so I’ll take it when I can get them,” said Skip Schumaker, fresh off belting a game-ending blast in the bottom of the ninth inning.

Granted, the St. Louis Cardinals, who boast two of baseball’s biggest bats in Albert Pujols and Matt Holliday, are far from home-run starved. But every dog has his day, and Schumaker has the power to go yard when his team needs a clutch game winner.

Schumaker's late-game potency is the product of his complex power training routine during the off-season. “That’s where we superset strength training with explosive movements,” says Todd Norman, owner of Cutting Edge Sports in Irvine, Calif. Strength lifts like the Single-Arm Dumbbell Bench Press produce  what Norman calls “excited recruitment of the muscle fibers.” In other words, Schumaker activates his fast-twitch muscle fibers so they are ready to work at full capacity. Performing an explosive exercise, such as a Depth Drop Push-Up, immediately thereafter allows him to increase his explosiveness.

Beyond the physiological and neuromuscular benefits, complex training is more engaging for the athlete. “When you start mixing in explosive movements with the weights, it makes the training more exciting and more dynamic as opposed to just coming in and lifting weights,” Norman says.

However, if this training were easy to perform, it wouldn’t be called complex. Athletes must work their way up to such advanced routines. For Schumaker, the complex training was introduced near the final quarter of his 16-week off-season program.

Build your foundation with workouts like the Dynamic Core Training routine Schumaker uses to lead off his workouts. Then progress to complex power training, as seen in the video above.

 

Zac Clark
- Zac Clark is STACK Media's Custom Content Manager. Prior to joining STACK in September 2008, he served as an editorial assistant for USA Hockey Magazine...
Zac Clark
- Zac Clark is STACK Media's Custom Content Manager. Prior to joining STACK in September 2008, he served as an editorial assistant for USA Hockey Magazine...
Must See
Roy Hibbert 540 lbs Deadlift
Views: 1,544,302
Patrick Willis' Homegrown Off-Season Workout
Views: 1,218,641
Brandon Jennings: "Always Improve"
Views: 2,063,668

Featured Videos

Quest for the Ring: University of Kentucky Views: 297,020
Add Core Power for Basketball With Damian Lillard's Med Ball Throws Views: 4,255,927
Path to the Pros 2015: The Journey Begins Views: 28,363
Load More

Resources

STACK Fitness

Everything you need to be fitter than ever

STACK Conditioning

Sport-specific conditioning programs

Coaches and Trainers

Tips and advice for coaches and trainers

Magazine

Latest issues of STACK Magazine

STACK 4W

Women's sports workout, nutrition and lifestyle advice

Gamer

Gaming, entertainment and tech news

Basic Training

Military-style training for athletes

News

Find the latest news relevant to athletes

More Cool Stuff You'll Like

Improve Your Football 40 Time During the Season

Football season is nearing playoff time and it has been a long season full of wear and tear. However, in this day and age there is no offseason and...

12-Week Off-Season Baseball Speed Workout

Get Faster With the Ultimate Stair Workout

The Off-Season Baseball Speed and Agility Workout Program

Ditch the Sprints. Here's How to Build True Sports Speed

Build Strength for Baseball and Softball Speed

The Speed Drill That Set Up DeSean Jackson's 64-Yard Touchdown

10 Reasons Why You're Not Getting Faster

3 Speed Workouts to Improve Your Top-End Sprints

Burn Your Competition with This Sprint Workout

Build Game-Breaking Speed With This Exercise

3 Speed Training Essentials You Must Develop to Get Faster

Stability Training Can Improve Your Agility and Range of Motion

Soccer Speed and Agility Drills for Women

Increase Your Lacrosse Speed With Multi-Directional Exercises

Here's Why Andre Williams' Breakout Performance Was No Fluke

The Secret to Tom Brady's Newfound Speed

Linear Speed Drills to Improve Athleticism

3 Speed Drills to Help You Sprint Faster and Lower Your 40 Time

Acceleration Drills to Increase Speed

ZSeries 10-Minute Workouts: The Treadmill Challenge

Lengthen Your Stride for Maximum Speed

Improve Your Baseball Speed With This On-Field Workout

Get Faster With 'The .10 Second Difference' From EXOS

How to Improve Your Basketball Quickness in 5 Minutes

Get More Explosive Off the Line of Scrimmage Like DeSean Jackson

Previewing the Fastest Draft Prospects of the 2015 NFL Combine

How to Train for Speed in Cold Weather

How to Safely Decelerate Faster

Skipping Drills: The Missing Link From Your Speed Workouts

How to Build First-Step Quickness for Baseball and Softball

Rev Up Your Sprint Training With These Complexes

STACK Challenge: 300-Yard Shuttle

5 Essential Cross Country Workouts Explained

5 Ways to Spice Up Your Ladder Drills

Get the Most Out of Foam Rolling

Improve Your Footwork to Improve Football Agility

4 Powerful Band Agility Drills

3 Box Drills That Develop True Game Speed

The 5 Elements of a Successful Speed Training Program

3 Simple Tips to Improve Your 40-Yard Dash

8 Speed Workout Tips to Get Faster

ZSeries 10-Minute Workouts: Track Sprints

Sprint Faster With Speed Demons

8 Positions to Lower Your 40-Yard-Dash Time

Make Quick and Powerful Cuts Like Adrian Peterson

Speed Plyometrics to Help You Run Faster

ZSeries 10-Minute Workouts: Multidirectional Run