Dynamic strength
Strength is good, but only part of the equation. Optimal strength must lead to optimal power if an athlete is to succeed. Broken into lower body-upper body splits, this 13-week program first develops size and strength, then transitions into absolute strength and explosiveness (click on the second photo to see screen shot sample). Game on.
What you get
Program Length: 13 weeks
Training Days/Week: 4
Program Structure: Phase 1: Six Weeks Strength and Hypertrophy + 1-Week deload
Phase 2: Six Weeks Strength and Explosive
Components: Weights, Med Ball, Jumps
Best For: Team Sports & Throwers
Program Breakdown (Phase 1):
Day 1: Lower Body Strength
Day 2: Upper Body Strength
Day 3: Rest
Day 4: Lower Body Hypertrophy
Day 5: Upper Body Hypertrophy
Program Breakdown (Phase 2):
Day 1: Lower Body Dynamic/Explosive
Day 2: Upper Body Dynamic/Explosive
Day 3: Rest
Day 4: Lower Body Strength
Day 5: Upper Body Strength
Program Description
Strength is good, but it isn’t everything. The type of strength an athlete develops is important. Strength by itself won’t move an opponent or launch a hammer. This program does more than build strength. It develops it and turns it into explosive power via some of the same methods used in theexplosiveness program. This program is best utilized by track and field throwers, rugby forwards, and defensive linemen with at least two years of weight room experience.