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Bodyweight Training Plan: Day 12 - Power

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Bodyweight Training Plan: Day 12 - Power
Presented by Spartan Training®

You’ve focused on strength endurance all week, Spartan. Today, we are working your power endurance. In order to be able to jump for longer and higher, you need to push yourself to go for longer and higher.

With today’s power workout, set new goals for your heights or distances. Make your box jump a couple inches taller, add yoga blocks or a clap into your power push-ups, and find a pull-up bar just a bit higher. Dig deep and find a new level of self-confidence. Commit to new power goals.

Workout

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

Dynamic Warm Up

Circuit:

Jump Rope/ Jumping Jacks – 4×1 min (7-8 RPE)

Squat Jumps – 4×12 (7-8 RPE)

Power Push Ups – 4×12 (7-8 RPE)

Alternating Lunge Jumps – 4×12 (7-8 RPE)

Broad Jumps – 4×12 (7-8 RPE)

Lateral Ape Walks – 4×12 (7-8 RPE)

Kneeling Jumps – 4×12 (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 – 4×12 (7-8 RPE)

Jumping Pull Ups – 4×12 (7-8 RPE)

Burpees – 4×12 (7-8 RPE)

Cool Down

Foam Roll any muscles you feel excessive soreness or tightness

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.