Exercise of the Week: Explosive Full-Body Tri-Set | STACK
X

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

Exercise of the Week: Explosive Full-Body Tri-Set

September 5, 2012

The STACK Exercise of the Week will help you improve your overall sports performance—including strength, speed, conditioning and flexibility. This week, we highlight an Explosive Full-Body Tri-Set that builds power, core strength and endurance.

Who’s Doing It

  • Craig Kimbrel, Atlanta Braves closer

Muscular Benefits

  • Builds full-body strength and power
  • Improves core strength and stability
  • Increases muscular endurance and overall conditioning

Sports Performance Benefits

This three-exercise circuit blasts nearly every muscle in your body to simulate the fatigue you experience during games. It builds endurance and helps you maintain control, even when fatigue sets in. The Tri-Set builds strength and power with dynamic movements, making it a perfect circuit for transferring weight room strength to the field.

Explosive Full-Body Tri-Set How To

Rope Waves

  • Assume quarter-squat stance holding ropes in front
  • Wave ropes in side-to-side, up and down or circular pattern
  • Continue for specified time

Sets/Reps: 3x10-15 seconds

Overhead Rotational Med Ball Slams

  • Assume athletic stance holding med ball in front
  • Raise med ball overhead, rotate to right and slam med ball on ground
  • Catch med ball on bounce
  • Raise med ball overhead, rotate 180 degrees to left and slam med ball on ground
  • Continue pattern for specified reps

Sets/Reps: 3x3-5 each side

Physioball Jackknife

  • Assume push-up position and dig toes into top of physioball
  • Drive knees to chest to roll ball toward hands, keeping back flat and core stable
  • Extend hips and knees to roll ball to start position
  • Repeat for specified reps

Sets/Reps: 3x10-15

Coaching Points

  • Perform exercises in circuit fashion

Do you have an exercise that you want to see featured as an Exercise of the Week? Leave a comment below.

Andy Haley
- Andy Haley is the Performance Director at STACK. A certified strength and conditioning specialist (CSCS), he received his bachelor’s degree in exercise science from Miami...
Andy Haley
- Andy Haley is the Performance Director at STACK. A certified strength and conditioning specialist (CSCS), he received his bachelor’s degree in exercise science from Miami...
Must See
Derrick Rose Explains How He Stays Positive
Views: 5,020,437
Perfect Dwyane Wade's Signature Euro Step
Views: 1,307,152
Abby Wambach Will Do Whatever It Takes
Views: 2,972,822

Featured Videos

Path to the Pros Episode 6: The Combine Views: 1,007
James Harden Resisted Euro-Step Views: 11,715
Tim Tebow's NFL Off-Season Workout Views: 139,786
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

Most Popular Videos

Dwyane Wade Jumps Onto a 42" Box
Views: 10,738,584
Dustin Pedroia on Training
Views: 10,919,135
Derrick Rose Explains How He Stays Positive
Views: 5,020,437
Dribbling Drills for Tighter Handles
Views: 4,328,909
STACK Fitness Weekly: How To Do a Muscle-Up
Views: 778,250

Load More
More Cool Stuff You'll Like

Get in Basketball Shape With the Right Workout

The right basketball workout can help you get in shape for the sport. Basketball players need to be in shape and resistant to fatigue. The challenge is...

The Mount Everest Treadmill Challenge

Can You Pass Drew Brees' Conditioning Test?

Get in Shape With This Basketball Conditioning Workout

Get in Game Shape With 4 Conditioning Combos

Win the Fourth Quarter With These Basketball Sled Push Finishers

STACK Challenge: 500-Meter Row

Alternatives to Boring Cardio Training

5 Brutal Sprint Drills That Push the Lactic Threshold

Advanced High School Football Summer Conditioning Program

Can You Handle the Husker Toughness Test?

Improve Your Aerobic Fitness in the Off-Season

Can You Survive the

STACK Challenge: The 10/10 Treadmill Challenge

ZSeries 10-Minute Workouts: The Hill

High-Intensity Interval Training: How Much Is Too Much?

Baseball Conditioning: Why You Need an Aerobic Base

A Slo-Mo Must-See: Ike Taylor's 4-Man Battle Rope Squats

7 Footwork Drills That Give You an Advantage

Understanding the Benefits and Risks of Altitude Training

Training Secrets of UFC Champion Johny Hendricks

How Sporting Kansas City Stays 'Sporting Fit'

4 HIIT Workouts That Will Get You in Shape Fast

ZSeries 10-Minute Workouts: Fartlek Run

STACK Challenge: 5 Minutes of Treadmill Torture

How Much Conditioning Do You Really Need?

LaTroy Hawkins' Epic Battle Ropes Workout

How to Avoid Hockey Conditioning That Slows You Down

Off-Season Conditioning: Full-Body Med Ball Workout

Get in Football Shape Fast With Metabolic Runs

Full-Body Conditioning Workout: 3 Loaded Carry Variations

LeBron James's Insane Conditioning Drill

Test Your Toughness With the Who Dat? Challenge

5 NBA Players Who Found Their Game After Losing Weight

In-Season Baseball Pitcher Workout Program

Get in Shape With 5 Intense Lower-Body Finishers

Training with the Elevation Training Mask 2.0

STACK Challenge: Finish Strong

4 Simple Drills to Improve Your Endurance

Who Invented the Burpee?

In Defense of Cardio

ZSeries 10-Minute Workouts: Interval Sprints