}

Bodyweight Training Plan: Day 26 - Power

By
·
Bodyweight Training Plan: Day 26 - Power
Presented by Spartan Training®

You’ve put in some serious work in, Spartan. With the work, comes the reward. Today, you will notice a significant increase in your power. Your broad jumps will be farther and your knee drives will explode higher. Remember to decrease your sets and repetitions today. Channel that excess power into each movement. Today is not the day to hold back on your exercises.

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.