General Speed- and Power Program (8 weeks)
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General Speed- and Power Program (8 weeks)

34.90 $

This is an 8-week program designed to convert the athlete’s base of strength into usable power and speed for all major planes of movement. In most sports that require power, such as track and field events, combat sports, and various team sports like basketball and volleyball, athletes have to generate a high amount of force in a short period of time. However, a high output of force production is of limited use in those sports if it cannot be delivered quickly. Therefore, this program aims to narrow the gap between absolute strength and the velocity at which it is delivered. Additionally, aspects such as strength and stability development will not be overlooked.

This program is designed to be performed in addition to your sport; therefore, it consists of three sessions. For instance, if you’re a basketball player who already practices, say, 4 basketball sessions a week, then the addition of this program would make it 7 total sessions per week.

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This is an 8-week Explosive Power program, a comprehensive and versatile guide to explosive power development suitable for a wide array of sports and movements.

If you’re a boxer, basketball player, footballer, track and field athlete, or engaged in any other sport that demands power and speed, this program will be suitable for you.

The program follows the latest scientific research on power development; every methodology is backed by up-to-date studies, which are cited throughout the program. Moreover, it incorporates guidelines from world-class power development coaches and is grounded in extensive strength and conditioning experience.

Not only is this a program with concrete exercises and prescriptions, but it also functions as a guide on the methodology and science behind power production throughout its 40 pages.

To ensure the quality and validity of the program, a pre-program test will be conducted before starting, as well as a post-program test. So you will see for yourself whether you improved—which I am confident you will, provided you meet the prerequisites and follow the program correctly.

Prerequisites for program:

• Competency of major compound exercises, such as the back squat, deadlift, and bench press.
• Competency of ballistic exercises (e.g., loaded jump, medicine ball throws) and plyometric exercises (e.g., depth jumps, hurdle jumps, proper landing mechanism*, etc.)
• Understanding of both the 1RM percentage and the RPE method (I have a free document on the RPE method that you may download).

Equipment:
• Barbells and weights.
• Landmine attachment.
• Dumbbells of various weights.
• Non-bouncing medicine balls and a wall or partner to perform them with.
• Recommended (although not necessary) weightlifting shoes.
• Resistance bands.
• A large space to perform plyometric exercises.

Strength base:
• An up-to-date 1RM in the following compound lifts: Deadlift, Back Squat, and Bench Press (This will be the basis for intensity prescriptions for many exercises.) If you’re unaware of this, you could perform a RM test one week
prior to the program.
• To get the most out of this program, I recommend a reliable base of lowerbody strength. Obviously, this term is full of ambiguity, but on a very general basis, I would recommend a back squat of 1.5x your bodyweight, as leg and core strength are often seen as prerequisites for power exercises such as plyometrics.

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