Power Workouts

Welcome to the power workouts section. Power is the body’s ability to perform a high level of work output in a given time period. This applies to explosive power as in jumping and sprinting and to power-endurance where you output large amounts of workout over a sustained period of time.





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The Workouts

(Continuously updated)

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Hang-cleans for 5-4-3-2-1 reps

Power snatch for 5-4-3-2-1 reps

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Weighted squat jumps (heavy) for 5-5-5 reps

20 metre take-off sprints x 10

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Lunge thrusters (thrusters using a lunge stance) for 5-4-3-2-1 reps

Scissor jumps for 5-5-5-5-5 reps

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Medicine ball shot put style throws x 30 (15 each side in alternating fashion)

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Perform 5 broad jumps then immediately take off for a 50 metre sprint.

Rest two minutes and perform a total of five intervals.

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Triple broad jumps x 5 with two minutes rest between each

Run up single hurdle x 10

Run up vertical jump practice x 10

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Thrusters for 3-3-3-3-3 reps

Do 5 squat jumps between each set

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Push-press for 5-5-5-5-5 reps

Tuck jumps for 5-5-5-5-5 reps

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Power-cleans for 9-5-3-1 reps

Depth jumps x 10

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Squat jumps for 5-5-5-5-5 reps

5 x 20 second cycle sprints with long rest between each

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Back squats for 5-5-5-3-3-1-1 reps

Complete each rep with two seconds down and explosive up

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Medicine ball shot put throws x 20 (10 each side)

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Power-cleans x 5

Weighted Squat jumps x 5

Thrusters x 5

Frog jumps x 5

Overhead squats x 5

Box jumps x 5

Rest at least two minutes between each exercise

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Three sets of...

Power-cleans x 5 (heavy)

Immediately sprint 20 metres

Rest two minutes between sets

Then...

Three sets of...

Snatch x 5

Immediately complete 10 squat jumps

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Travelling squat jumps holding a 10kg medicine ball. 10 sets of five jumps with one minute rest between sets.

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Tuck jumps x 5

Sprint 20 metres.

Total of seven rounds with one minute rest between sets.

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Power-clean thrusters (heavy) x 3

Squat jumps x 3

Complete 10 sets with one minute rest between each.

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Double leg hurdle jumps 5 x 5

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Heavy bench press x 5

Clap push-ups x 5

Complete five sets with one minute rest between each.

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Add this one to the end of a heavy strength workout involving legs...

Weighted squat jumps x 5 each set with the following weights...

40kg, 30kg, 20kg, 10kg, 4kg. Use dumbells, the weight prescribed is the total weight with both dumbells combined, so the first set would be done with two 20kg dumbells.

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Medicine ball long throws x 30. Use a moderate to heavy medicine ball.

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