Athlete: The Xperiment Off-Season Training

exercise tips performance coaching video archives video for athletes Jan 29, 2015

Off Season Training: Power Phase: Athlete

Today is a special day for you! Its the POWER PHASE! You have done all the hard work in preparing your body for this very moment. You have performed your joint integrity work to prep the joint structures for the loads they are about to encounter. You have created a base of strength that we are now going to layer on speed to create SPEED STRENGTH. You have put the time into methodically increasing the volume and the intensity of your sessions to create a body that is itching to push some weight with speed. Yes? If not please STOP and go back to the Off Season Training: Strength Phase: Athlete in the Video Archive and start.

Technique:

Ensure you are using proper Abdominal Bracing techniques during your power lifts! Here is a video that will help you with your breathing and bracing during the deadlift.

Power Testing:

Start your Power Phase with a Power Test so we can track your progress. I like to perform these Power Tests throughout the year to ensure I am progressing in the right direction with my clients.

Vertical Jump: Vertical Thrust Power

Standing Vertical Jump Test. Athlete must start with both feet parallel and shoulder width apart. This is a counter movement jump, which starts from a standing position followed by a loading phase, and finally the jump or unloading phase.

o Men: 18”-23.9"=Below Average 24"-27.9"=Good 28"+=Amazing

o Women: 0-15.9'=Below Average 16'-17.9'=Good 18'-23.9'=-1 24'+=Amazing

Chest Pass: Push Power

Athlete is seated with their back against the chair and feet flat on the ground. Chest pass as far as they can using both arms and back stays against the chair throughout the test. Measure from the chest to the furthest point that the ball first lands.

o Men: 0-17.9'=Below Average 18'-19.9'= Average 20’-23.9'=Good 24'+=Amazing

o Women: 0-14.9'=Below Average 15'-16.9'= Average 17'-19.9'=Good 20'+=Amazing

Sit Up & Throw: Pull/Chop Power

Athlete is in a hook lie position with their feet flat on the ground. Ball is reached back behind their heads touching the ground. The athlete will throw the ball and sit up into a seated position. Measure from the chest to the furthest point that the ball first lands.

o Men: 0-17.9’=Below Average 18'-19.9'= Average 20'-23.9'=Good 24'+=Amazing

o Women: 0-14.9'=Below Average 15'-16.9'= Average 17’-19.9'=Good 20'+=Amazing

Rotational Throw: Rotational Power

Athlete will stand sideways to the target and hold the medicine ball at chest height. The athlete throws the ball in a rotary fashion keeping feet in the same place as the start of the test. The athlete will look like they just finished their golf swing upon completion of the test.

Both Left and Right sides are tested and a combined score is given by adding up the 2 throws. The measurement is from the lead foot to the furthest point that the ball first lands.

o Men: 0-39.9'=Below Average 40'-49.9'= Average 50'-59.9'=Good 60'+=Amazing

o Women: 0-35.9'=Below Average 36’-45.9'= Average 46'-54.9'=Good 55'+=Amazing

Power Phase Philosophy:

It is my personal belief and I stand by it: Light and fast is better than heavy and slow! There is a time and place to do heavy power lifts for a small percentage of the population but for most the risk outweighs the benefit. I get better results with lighter weights performed at maximum speed. So how do you classify lighter weights Jay? Im glad you asked. I want you working with weights that you can perform your lifts at full speed without having to compromise technique to execute the lift. If you are performing 6 reps, pick a weight you feel you could perform 10-12 reps with. Now execute the lift for 6 reps at maximal speed!

Power Program Example:

Please note that this is just an outline of a typical Power program. You need to select exercises that you have OWNERSHIP of. This means you have mastered the technique and have performed the proper body prep and performed the exercises progressions leading to these dynamic exercises under load to ensure you don’t injure yourself.

Frequency: I need you to perform this workout 3x/week for the next month. Saying that, I only want you to perform these workouts on days that you feel you are performing at 100%. If you are feeling sluggish and not fully committed you will do yourself more harm than good. Power training is all about training your nervous system to fire as fast as it can. If you train slow you will be slow!

Power Phase Workout #1 (2 weeks)

Dynamic Gym Warm up: (See Video Archive)

Power Circuit:

Power Push Ups- 10 Reps (Max Height Each Rep)

Deadlift- 8 Reps

180 Jumps- 10 Reps

High Pull- 6 Reps

Rotational Medball Toss- 6 Reps/Direction

Push Jerk- 6 Reps

Dynamic Cool Down

Power Phase Workout #2 (2 weeks)

Dynamic Gym Warm up: (See Video Archive)