The Complete Athlete 1-Year Workout Plan: Explosive Power Training

STACK Expert John Cissik provides a year-long workout plan for athletes. This article, the third of four, covers training for power.

Explosive power is important for all athletes.

Athletes need to understand several important things about power training. First, it is meant to be done with perfect technique. Second, it is meant to be done explosively. Third, with power training, the volume needs to be low and complete needs to be complete. You do not want to be fatigued during power training.

RELATED: The Complete Athlete 1-Year Workout Plan: Strength Training

The power training outlined in this article aligns with strength training in the weight room. So on days when you perform Olympic lifts, you will also perform plyometrics.

Like the other articles in this series, power training is organized into off-season, pre-season, in-season and recovery periods. The volume and intensity of the exercises steadily increase as the year progresses.

RELATED: The Complete Athlete 1-Year Workout Plan: Metabolic Conditioning Phase

Off-Season

Block 1

Day 3

  • Standing Long Jump: 5x
  • Mini-hurdle Hops: 3x10 yards
  • Vertical Jump: 5x
  • Box Jumps: 5x

Block 2

Day 2

  • Mini-hurdle Hops: 3x20 yards
  • Box Jumps (over the boxes, not onto them): 2x5
  • Vertical Jump: 2x5
  • Split Jumps: 2x5 each leg

Block 3

Day 2

  • Mini-hurdle Hops: 3x20 yards
  • Box Jumps (over the boxes, not onto them): 3x5
  • Vertical Jump: 3x5
  • Split Jumps: 3x5 each leg

Pre-Season

Day 2

  • Bounds: 3x40 yards
  • Mini-hurdle Hops: 3x30 yards
  • Squat Jump: 3x10
  • Split Jumps: 3x10 each leg

Day 5

  • Medicine ball toss, forward: 5x
  • Medicine ball toss, backward: 5x
  • Medicine ball chest pass: 10x

In-Season

Done with strength training

Recovery

No power training during recovery period


Photo Credit: Getty Images // Thinkstock

Topics: EXPLOSIVE TRAINING | BOXING | CHEST | MEDICINE BALL EXERCISES | WORKOUT PLAN | POWER TRAINING | BOX JUMP | EXERCISES | WORKOUTS | OLYMPIC LIFTS | POWER | TRAIN | RECOVERY | INTENSITY | JUMPING