2 day program for functional power
This program focusses on developing your power. First of all you should know what is power: power is force × speed. The combination of force and speed together can make you powerful. In fact, pure force isn’t very functional if the time the reach your peak of force takes very long; reaching this very fast is little functional if the force is little. We could see our power as our exploviness.
This program is suddivided into two days, to repeat for about 8 times. It would be best to do this routine two times a week and so finish in about 4 weeks.
Be sure to always do a decent warming-up!
Day 1: upper body
Med ball slams (10x3, 30 seconds of rest)
Plyo push-ups (6x6, 30 seconds of rest)
One-leg deadlift (4x6, 60 seconds of rest)
Superset: bench press & bent over-row (3x12, 90 seconds of rest)
Pull-ups (2x12 and third one until failure, 120 seconds of rest)
Rope/dumbbell battle-slams (10x10 seconds with 30 seconds of rest in between)
Day 2: lower body
Depth jump (10x3, 30 seconds of rest)
Power shrugs (6x6, 30 seconds of rest)
Reverse lunges (4x6 a leg, 60 seconds of rest)
Superset: squats & hip thrust (3x12, 90 seconds of rest)
Calf raises (4x20 and third one until failure, 60 seconds of rest)
Sprints (10x5 seconds with 30 seconds of rest in between)