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Explosive Power Weight Training
Out of Season Training
Leg Workout
4x6 reps Squats, 60% max weight
2x3-4 reps Squats, 95% max weight
3x6 reps Stiff Leg Deadlifts, 80% max weight
2x6 reps Glute Ham Raises, hold one disc if need of resistance
6x6 reps Standing Calf Raises, 95% max weight
all to be performed at max speed, and correct form
Upper Body & Power
4x4 reps Snatch 65% max weight
4x4 reps Power Clean
4x4Clean and Jerk 80% max weight
5x6 reps Bicep Curl 80% max weight
5x6 reps Tricep Pulldowns 80% max weight
5x6 reps Bench Press 80% max weight
5x 6 reps Shoulder Press 80% max weight
only do maximum of 3 leg workouts a week, do not do the leg and upper on the same days, do them on seperate days, a maximum of 3 times each per week, add 5lbs a week to each exercise if neeeded.
Major Credit has to be given to Ant Ball from www.skysthelimit56.freeserve.co.uk for the help / ideas about this program
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