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Bodyweight Training Plan: Day 5 - Power

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Bodyweight Training Plan: Day 5 - Power
Presented by Spartan Training®

Plyometric training is an effective tool for almost any individual. Whether your goal is to lose weight, increase speed and agility, or improve your reaction time, you should be doing some form of plyometric workout.

Plyometrics encompass all quick, explosive movements. Depending on your skill level, this could be any movements from a box jump to how you get out of a chair, or a decline power push up to a power push up on the wall. Only you know your true skill level. Find the appropriate starting point for you, but challenge yourself. If you are finishing an exercise and think you could have done more, increase your level of difficulty.

Workout

Perform this workout as 1 large super-set done 3 times.

Dynamic Warm Up

Circuit:

Jump Rope/ Jumping Jacks - 3x1 min (7-8 RPE)

Squat Jumps - 3x10 (7-8 RPE)

Power Push Ups - 3x10 (7-8 RPE)

Alternating Lunge Jumps - 3x10 (7-8 RPE)

Broad Jumps - 3x10 (7-8 RPE)

Lateral Ape Walks - 3x10 (7-8 RPE)

Kneeling Jumps - 3x10 (7-8 RPE)

  • Starting in a double kneeling position, forcefully swing your arms and pull your knees in to your chest. Your goal is to land on your feet. Not quite there yet? Try a tuck jump.

Knee Drives on Bench - 3x10 (7-8 RPE)

Jumping Pull Ups - 3x10 (7-8 RPE)

Burpees - 3x10 (7-8 RPE)

Cool Down

Foam Roll any muscles you feel excessive soreness or tightness

Commit in 2018. Download The 2018 Spartan Race Schedule. #noexcuses

Megan Beck

Megan Beck

Megan Beck, M.S., ATC, CSCS, SGX - Megan is The OCR Trainer. She is a Certified Athletic Trainer and a Certified Strength and Conditioning Specialist with a Masters of Science in Injury Prevention and Performance Enhancement from California University of Pennsylvania. Megan is a 15x Spartan Trifecta Tribe member and when she’s not covered in mud on any given Spartan course, you can find her at the front of a rock concert or venturing around Boston with her German Shepherd, Titan.