Total Explosive - Chris Bernard

Overtime Athletes Inc.

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LEGAL © 2010 Chris Barnard All Rights Reserved. International Copyright www.TotalXplosiveTraining.com This publication is fully copyrighted and does not come with giveaway or resale rights. You may not sell or redistribute this report. It is reserved solely for paid members of TotalXplosiveTraining.com. Copyright and illegal distribution violations will be prosecuted. This document has been watermarked with a digital GPS identification tag.

NOTICE The information presented is not intended for the treatment or prevention of disease, nor a substitute for medical treatment, nor as an alternative to medical advice. This publication is presented for information purposes, to increase the public knowledge of developments in the field of strength and conditioning. The program outlined herein should not be adopted without a consultation with your health professional. Use of the information provided is at the sole choice and risk of the reader. You must get you’re physician’s approval before beginning this or any other exercise program.


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TABLE OF CONTENTS INTRODUCTION Explosive Training Motor Units Neural Adaptation Rate Coding

PHASES Base Phase Development Phase Peak Phase

TESTING & EVALUATION Evaluation Card

REST, RECOVERY, & NUTRITION Sleep Recovery Routine Macronutrients Supplements Meal Plans Food Substitutions

METHODICS Speed Training Methods Lifting Methods How To Follow TXT

TOTAL XPLOSIVE TRAINING SYSTEM


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Introduction “Everyone has the will to win, but not everyone has the will to PREPARE to win.” Bear Bryant Welcome to Total Xplosive Training, I want to commend you for taking steps in improving your performance and allowing yourself to pursue your true goals. I want to first say I believe this system should not take place of your sport specific practice. It should be a compliment to perfecting and honing in on your skills that are applied to your sport, such as hitting, shooting, tackling, punching, etc.

All of these should be specifically targeted and practiced as its own; however this regimen will amplify these skills and enable you to perform them faster, harder, and more efficiently. I created the program as a straightforward answer to your previous disposition, which is why it is complete with training the entire body plus recovery. With that being said it is essential that you follow all components as they are intricately placed in specific order for you to reach maximum results.

I have created this for you to follow with the bare necessities you find in any gym with no machines. There is some equipment needed but nothing you couldn’t make or find around. Following this system may be best completed if you have a partner as dedicated as yourself. My best wishes I send to you on your path to becoming an elite athlete.


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Explosive training is a type of training that pertains to athletes and coaches from all walks of competition and enhances personal performance directly to the particular competition. Any sport requiring jumping, throwing, striking, accelerating, and changing direction would make perfect sense to train explosive power due to the degree of sport specificity. Some athletes can become confused sometimes when training for competition. It should be understood that as an athlete, we are training the movement not the muscle or isolation of one. It’s not a matter of what your leg muscles look like but rather what they are doing for you in your competition.

With that being said if we break down the actual events when training explosiveness we can see it contains two phases like any other lift; eccentric and concentric. The main difference here is the eccentric or preload phase is followed by concentric phase or contraction phase which is done as fast and forceful as possible. This type of training improves overall muscular power, which simply translates to the rate of performance.

How It Works

Without diving into too much physiology but to help you understand, we can learn your muscles have motor units attached to them which send signals to the muscle from the brain. When the signal is sent through nerves, motor units contract each and every muscle fiber they innervate (making your muscles apply movement). When we train explosiveness we use our Type II fibers or fast twitch fibers, which are exactly the same fibers we use most in competitions that emphasize fast powerful movements. These Overtime Athletes Inc.

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fibers are classified into two groups, IIA and IIB, for our purposes we will be dealing with IIB, which produce high force/velocity and fatigue quickly. Therefore when we train for power we send more signals to these fast twitch fibers and the more signals we send (intensity) the more motor units we are recruiting.

We can look at it like we are activating areas of your muscles that may have never been used before or may not have been trained properly and this will help improve human performance. As we continue training in this manner we are able to recruit these particular motor units a lot faster and more efficiently through a term we call neural adaptation. TXT is a little different though, as you finally start to adapt to a particular motion we alter the exercises which will recruit different motor units on the same muscle but maintain activation of the previous units. This makes perfect sense knowing that in competition most movements are improvised as an action or reaction and needs to be sharp and coordinated.

Recruiting these units is shown to improve coordination because we have a better control of our muscles when we are activating them more often. In addition, this program compliments explosive training with other methods to in turn maximize power output as a whole. As well as neural adaptation we can look at the rate coding mechanism and how this is shown to be improved through this training. Rate coding can simply be termed as the frequency that those signals are sent to your muscles from your brain. If we are able to improve the amount of muscles activated (motor units recruited) and how fast we get those muscles working (rate coding) we can severely improve your overall performance as an athlete by increasing your rate of force development (how fast you can produce force). However with this we see that training for explosiveness does not necessarily translate to absolute strength or 1 rep max of particular lifts, so in this program we added a strict balance to increase absolute strength as well as increasing the force and velocity at which we can perform it at and doing it specifically to mimic movements or muscles activated within competition so we can utilize your strength as soon as this new force is developed. The TXT workouts are specifically dialed in an exact order in order to manipulate these fibers Overtime Athletes Inc.

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and recruitment patterns mentioned to ultimately help alter your genetics. Almost every athlete needs to display strength and power but most of all needs to be ready to perform any movement pattern (regarding their sport) at any given time.

To mimic this we broke down the main movement patterns and attack these muscles/motions with precision. When we break down the kinesiology of an athlete the most important, but most overlooked groups of muscles are lacked when trained for sport specificity, such as the hips and posterior chain muscles. Everyone wants to have a bigger bench it seems, which is a good upper body movement but is inferior to other movements.

Hip extension, hip flexion, empowering/absolute strength and lengthening of the posterior chain can directly affect your overall performance. We take these throughout the system and expose them to various methods, then constantly train them to fire properly in the program in order to prepare the body like a machine for any task needed as an athlete. When we add all these components together in our training I learned through real experience that we can not only overturn our previous athletic performance but we can take it to another level and reach heights our genetics weren’t “supposed to”.

(Because let’s face it we weren’t

born with these genetics.)

Bottom line is we train as athletes to IMPROVE THE PLAYERS ABILITY TO MAKE THE PLAY.


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Phases “I can accept failure, I can’t accept not trying” Michael Jordan TXT is broken into 3 phases each being 4 weeks in length, in which you will need to complete in order to achieve maximum results, Base, Developmental, and Peak. These stages allow you to transition your training directly to your sport. It’s a method that allows you to progressively build on performance while maintaining prior results. It’s my method of grouping, Russian conjugated periodization and a little western linear periodization. For those not familiar with these methods, the easiest way to look at is western linear is a block method in performance where we transition from periods of hypertrophystrength-speed whereas, conjugate we use these all in conjunction. So basically our core lifts are performed according to the conjugated method and our auxiliary and explosive lifts progress us through the western linear method of periodization. It forces your body to never plateau while progressively building strength, speed, and size throughout. Base Phase: (first 4 weeks) this is just how it sounds; you’re going to develop a strong base in major movements that underline most sports. You will start here with your training. We need to learn the pattern of some methodics and motions and begin to activate the hips and posterior chain correctly. In addition, this will emphasize adding as much size and absolute strength as you can. You will also be developing the correct movement patterns in order to transition to more technical lifts.


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Developmental Phase: (next 4 weeks) stage 2 is next, it is going to increase strength again and take the strength developed in the Base Phase and apply it to training your explosive power, which we ultimately want to transition onto the field. As well as developing coordination through recruitment of motor units while adapting and adding acceleration to the absolute strength gained.

Peak Phase: (last 4 weeks) here is the last phase where you will be shattering your personal records. You will be peaking in time for your season or competition at top shape and performance. We will accomplish this by overlapping the prior phase objectives and testing your body to the limit while taxing the nervous system before resting. Make sure you record all your lifts as you will max out on lifts in this phase and compare to your evaluation card.


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Testing & Evaluation “Don’t let other people tell you what you want.” Pat Reilly Here is where you will see your progression throughout the program. Fill out the evaluation card by following the given tests. Like I mentioned before, I strongly advise following TXT with a partner seeking the same results due to a lot of the program requiring an extra hand. Down below is the evaluation card, which needs to be done a complete week prior to beginning the training program. Here are some helpful notes to accurately complete your evaluation card. Weight- weigh yourself on the exact same scale for before and after. Wear the exact same clothes both times and make sure you weigh yourself in the morning upon waking.

Vertical- 1. Place chalk on the tips of your fingers and stand against a wall. 2. Extend your arm; mark the wall with your tips. 3. Next jump as high as possible while marking the wall with your tips. 4. Subtract that measurement from the measurement of your height That number will be your vertical

Broad- 1. Start with toes behind a line (chalk works) 2. Leap as far forward as possible swinging the arms and staying low 3. Mark the point at which you back heel lands Measure these and take the best out of 3 jumps

Shuttle- 1. Start in the middle of 10 yards. 2. Run 5 yards one way. 3. Turn travel the full 10 yards across. 4. Finish by turning and ending when running 5 more yards or at the starting line.


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10 yard dash- start on your own command and sprint 10 yards. Take best of 3 sprints for your time.

40 or 60 yard dash- this is a test of your straight away speed (Linear), baseball players run the 60 and all other sports run the 40. Although I don’t swear by this test many scouts do so make sure you accurately time it.

Bench, Squat, & Clean- allow yourself proper warm up to begin. Next you will want to take 5 to 6 sets of 1 to 3 reps gradually progressing until you cannot perform the load. If you are unfamiliar with maxing out or 1 rep max, it is just how it sounds we are basically determining the greatest load that we can perform with the given lift.


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EVALUATION CARD: NAME:

DATE: TESTS

BEFORE

AFTER

Weight (lbs.)

Vertical (explosiveness)

Broad (explosiveness)

Shuttle (agility)

10 yd Dash (acceleration)

40 or 60 yd Dash (speed)

Bench (absolute strength)

Squat (absolute strength)

Clean (strength/explosive)


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Rest, Recovery, & Nutrition “Somewhere, out there, he is practicing and when you meet, he will win” Unknown

THIS SECTION IS JUST AS IMPORTANT AS YOUR TRAINING!!!

Rest Sleep is essential to your training for your recovery, performance, and overall health benefits. Sleep is when you allow the tissue you broke down from training to rebuild. It is understood that your muscles are growing during rest not when we are training, hence why sleep is so essential. In addition to this, when you sleep your body enters a stage of sleep called REM basically we can consider this when your dreaming. During this stage, a gland in your head releases hormones called your pituitary gland which releases Growth Hormone. This hormone is metabolized by fat and does exactly as it sounds, helps your body to grow. The release of this slows as we get older so for young athletes you need to take advantage and manipulate this as much as possible while you can. During this program it is essential you get between 810 hours of sleep including weekends for optimal growth and recovery.

Recovery Although we will be performing most of your recovery through proper nutrition and rest I have instilled a certain stretching regimen as well as foam rolling (if you have one available) routine to be performed every night of training days in order to speed up the healing of muscle tissue damage as well as lengthen the major movement muscles. In addition, stretching is essential Overtime Athletes Inc.

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because here we can eliminate muscle imbalances. Many of the movements and motions performed in competition may be inhibited because the muscle is too tight. While each person individually may have many imbalances or tight muscles we provide a series of static stretches plus dynamic warm-up that aids in the correction of these generally tight muscles. Click the links below to learn the stretches that need to be performed.

RECOVERY STRETCHING

FOAM ROLLING

Nutrition

Nutrition may be one of the most important aspects of your training. We need to be eating more calories than we are using and getting this from the right foods. Plus there is a fine line in this program between peak performance and overtraining. Overtraining is basically a condition when your volume and intensity exceed your recovery capacity. If you follow the rest, recovery, and nutrition you will allow your body to reach new heights in athletic potential rather than decrease it by becoming overtrained. You can become overtrained easily if you are not properly nourishing the body with what meal plans I have provided below. Here is some information on the foods and supplements I suggest. *Note a lot of the information on nutrition has been provided from the writing of Elliott Hulse, CSCS. Protein You are going to need to include some meat in your diet. Meat and eggs are the most plentiful source for the essential amino acids that are necessary for normal growth and the formation of hormones. Meat is also loaded in the life enhancing, fat soluble vitamins A and D. as well as Overtime Athletes Inc.

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saturated fats and cholesterol that help to produce testosterone and keep your cells healthy. Please, note that proteins cannot be adequately utilized without fat. I advise against any diet that is high in protein and low in fat as this can lead to several metabolic problems. In nature fats always accompany protein. Plus as I mentioned in the rest section, fat is what metabolizes growth hormone. Carbohydrates Carbohydrates are your sole source of energy as an athlete, point blank. You need to make sure you are receiving your energy from the right sources though. Sugars are not the route we want to take here, so stay away from candy and soda. Sugar robs your body of vital nutrients and is a displacement food. You can rest assured that if you consume sugar in its depleted forms you are going to be fat and sick. Sugar makes you fat because excessive amounts of it are stored in the liver. When the liver is filled to the max with sugar (glycogen) the excess gets shipped back to the blood in the form of fatty acids. These fatty acids find a nice home right under your chubby chin, in your love handles, on your breasts (yes, man-breasts) and around your belly and fat butt. Sugar makes you sick because it suppresses your immune system. In fact sugar can incapacitate your immune system for up to 48 hours!

*If you feel you need to rid your body of some excess body fat maintain the same amount of calories as the meal plan recommends and cut your carbs. for the last meal and substitute more vegetables. Make sure you get your carbs from the sources provided. Key note- Fat burns in a flame of carbohydrates (for those that believe in excluding carbs. to lose body fat) Fruits and Veggies Plant foods contain many secondary nutrients that are essential to vibrant health. But, these vital nutrients can be destroyed if the foods are not prepared properly. For example, you know that greens are good for you. You intend to nourish yourself with the life-giving powers of this super food, so you throw some in a pot to boil for minutes. when the greens are done you scoop out of the pot what looks like green oatmeal. It’s been over cooked. When you cook most fruits and veggies you destroy many of the enzymes and nutrients that make the food worthwhile. Fruit juice is another issue, if you are using store bought, pasteurized fruit juices, rest assure that you are drinking nothing but sugar water. In fact, any fruit that is juiced only Overtime Athletes Inc.

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have 1 hour before it begins to lose its value. Make sure you get your sources as natural as possible.

Creatine Creatine is a metabolite manufactured by our bodies to supple our muscles with energy. It is found naturally in red meat, but in very minute amounts. There are about 7g of creatine in 12oz. of red meat. Creatine is not an anabolic hormone, or a drug of any kind like a prohormone. Creatine is used to increase muscular anaerobic endurance and power that will lead to increased muscle gain. Through many scientific studies, creatine has been found to help build lean muscle mass, increase athletic performance, increase endurance and speed recovery. It is stored in your muscle cells and during periods of heavy muscular activity your body converts it into ATP to power your muscles. Is it harmful? No. The bad press creatine has received in the past due to the incorrect usage by the consumer, not the product. The only side effect reported is mild upset stomach and occasional dehydration. Recently, many people have suggested that taking creatine for long periods could possibly damage the liver. A recent study suggested compared kidney health of creatine users and non-creatine users for a period of 10 months to 5 years. The creatine users ingested between 1-20g of creatine every day. Results of the study indicated that supplementing with creatine monohydrate DID NOT have any adverse effects on the kidney function or general health in any of the subjects. I recommend either pure white creatine with nothing added paired with a fruit juice or one that already contains dextrose. Also follow the label for the loading parameters and how to use it. Glutamine Glutamine is the most widely used amino acid in the body. It is used to help build muscles combat the stresses of exercise or trauma, lack of calories or illness. Supplementing your diet with extra glutamine will help prevent muscle protein breakdown while you’re asleep or dieting, and help increase protein synthesis. Glutamine and Alanine are used extensively for muscle growth and repair. Large amounts are needed. Heavy training can reduce glutamine levels buy up to 50%. If availability is low, growth and repair are slowed. Your body will preserve it for Overtime Athletes Inc.

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more important functions. Muscle growth is low on the list of priorities during times of low glutamine.

Here are sample meal plans and substitutes for the particular foods. You will take your bodyweight and multiply it by 20 to get the meal plan to follow.

*BODYWEIGHT (lbs.) X 20 = ______ CALORIES TO BE CONSUMED DAILY **Above each sample plan is the word MASS followed by a number. Round UP to the meal plan closest to your calculation. So say your 155 lbs, multiply it by 20 and you get 3100 so you would follow the MASS 3200 plan.


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*For everyone over 200 lbs. just follow the same meal plan but add the extra calories in your meals by adding more food. *Example: 227 lb athlete x 20 = 4540 calories they need to eat in a day with the meal plan above being the base of the foods to eat. The meal plan is very specific as you see. I have provided substitutes for each protein, carbohydrates, and vegetables. Overtime Athletes Inc.

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In addition, I used Myoplex because it is a popular and available meal replacement. No sweat if you don’t want to use that use any protein powder and blend it with a banana, oatmeal, and peanut butter for your meal replacement shake.

Here are some substitutes for the plan provided:

Protein(4oz)

PROTEIN (g)

CARBS.(g)

FAT(g)

CALORIES

Chicken

27

0

2

133

Turkey

28

0

2

132

Tuna

30

0

1

140

White Fish

22

0

5

134

Lean Beef

25

0

5

153

Shellfish

20

0

2

105

Eggs

14

3

5

89

Carbs.(1 oz)

PROTEIN

CARBS.

FAT

CALORIES

Brown Rice

2

22

.5

103

Oatmeal

5

23

0

132

Sweet Potato

2

30

0

130

White Potato

2

20

0

86

Wheat Bread

2.5

18

1

90

Vegetables

PROTEIN

CARBS.

FAT

CALORIES

Green Beans

3

10

0

44

Broccoli

5

9

0

50

Asparagus

6

7

1

40

Spinach

5

6

0

40

Lettuce

1

5

0

22

Mixed Green

6

7

0

42


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Methodics “I Think Therefore I Am” Rene Descartes

In this section TXT will explain some intricate roles of each method and why they are necessary in your explosive training. Here we will dive into why they are important. First explaining the logic behind your speed, quickness and explosiveness, then proceed into the lifts. This is not your instruction manual, provided are video for visual instruction so read over this to understand what you are performing in this system. Dynamic Warm up- First and foremost before every workout you will perform the same dynamic warm up. This will enable you to get loose or stretched dynamically (sport specific stretches) without stretching statically (holding a stretch for a given amount of time). Studies show static stretching takes away a percentage of power you can perform in your workout when performed right before your training. So let’s leave the static stretching for recovery at night. In addition, when you properly warm up your entire body you get your blood flowing, heart rate increasing, and your joints release synovial fluid which acts as a lubricate for your joints, which will help when training.

Speed, Agility, Quickness, & Explosiveness **A lot of coaches have many different methods and tricks. All of these speed, explosive, and quickness drills in TXT are the ones that have been proven to work for our athletes. You may have heard of the principle that if you train speed slow, you will become slow. Well there’s truth to it, you need to train your body all out as explosive and fast as it can go to become faster with optimal rest. So think why would repeated 100 yard sprints help? When by the 3 rd sprint you are training your speed at maybe 75%. Most coaches speed training becomes conditioning. Here are the speed methodics we use. They are not to take over your conditioning or sport specific craft just as a compliment to better those attributes.


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Classic Speed Drills- As we see in the beginning of the base phase we take you through a series of classic speed drills. These speed drills will get you activating the proper movements when running along with forcing your body to learn some of the proper techniques through these methodics. We teach your body to open up your stride length while training your stride frequency. This is exactly what speed is: SPEED=STRIDE LENGTH x STRIDE FREQUENCY

Plyometric & Ladder Circuit- The ladder will enable you to work on a few skills that need to be trained. Foot-eye coordination is very important in all aspects as an athlete as well as quick feet. Foot work trained here will transition tremendously into your competition because we are priming the nervous system to recruit motor units across a wide variety of motions. Next is the plyometric circuit, this is extremely important to train your own bodyweight explosively because this is what you will be throwing around in your sport. This is responsible for making you extremely explosive dynamically. It’s important when performing the plyos that we commit to and perform the cycle of the legs. When “cycle” is mentioned, I’m pertaining to the natural motion of the running cycle your legs perform when running properly. This motion is closely related to that of the motion when you pedal a bicycle.

Basic keys to remember here without over complicating it are to 1. drive the knee forcefully up, Overtime Athletes Inc.

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2. then extending that foot out in front while striking the ground on the ball of the foot, 3. then driving that foot back so the leg becomes fully extended, 4. repeat leg to leg. Make sure the cycle is properly executed as a natural motion when performing all plyos. Don’t feel overwhelmed this is just an introduction the videos will provide visual instruction. Jumping- Jumping for max effort is one of the most important methods to train in this program. TXT takes you through a series of jumping which progressively become harder. These are essential when training your explosiveness of hips and posterior chain muscles. If we are able to forcefully train your body to explode on to a 54” box or quickly pop your hips from your knees, we can then use those same motions and muscles to propel yourself down the court or across the field. I personally credit jumping to the lowering of my 40/60 as well as lightning fast game speed.

Me jumping 64 inches

Lifting **Your lifting will contain a series of methods all designed systematically for you to overall transition you into the best explosive athlete possible. Powerlifting Method- These lifts are simply to build your absolute strength or the maximum weight you can lift for one rep(one rep max). However, these lifts also provide an overwhelming assistance to the building of your foundation (base) and compliment explosive lifts. Core strength along with the prime multiple joint movements of the upper and lower body will be broke down with these particular lifts. They are proven to help the body grow when Overtime Athletes Inc.

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trained properly and with heavy weight that tax the nervous system. These are done in low rep range with really high intensity and high rest periods. Look for deadlifts, heavy squats, and bench press.

Bodybuilding Method- Included is some bodybuilding in this program in the beginning to add as much muscle mass as possible. We wanted this program to substitute as your off season training and this is a great method for hypertrophy (adding size to muscles) in the beginning stages of your training. Look for these to be high rep, high intensity, with low rest time. Example would be when the program directs you to superset a series of lifts where you will do a set of each exercise then move right to the next exercise completing all with no rest in between, then resting when all are accomplished, then repeat the supersets again.

Olympic Lifts- these may be the lifts that catch the most heat as far as coaches skepticism, but they are the most important when transitioning to competition along with the next method. Overtime Athletes Inc.

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These particular lifts you are training powerful hip extension followed by quick hip flexion. That’s all we are targeting when it comes to these!!! Many athletes and coaches become scared of these because of incorrect form and possibility of injury, well go down in weight and learn them because you tell me an athlete that doesn’t need quick, powerful hips? You can injure yourself doing all kinds of training improperly, but because TXT simply stresses the action of the hips here we don’t have to spend hours dwelling on incorrect form. This may sound crazy but as long as we are extending then flexing the hips as quickly and powerfully as possible while maintaining proper foot placement, it doesn’t matter what your technique flaws may be as long as your safety is not compromised. This doesn’t mean we can stray too far from form, I display in the videos how to properly achieve these. I trained solely Olympic lifts at one point and not only maintained ALL of my speed and explosiveness I GAINED some. If you plan to skip these you should pack it up because I promise these “ground based” explosive lifts will increase your performance tremendously. They should be performed low rep, with high intensity, and high rest intervals between bouts. These will be your snatches, cleans, jerks, and pulls.

Explosive Power Method- this pertains to a lot of the manipulating of the fast twitch fibers. Here you will train the force of the weight you can lift along with the velocity at which you can perform the lift. When we multiply these, we get power, which is directly needed in all competition. You need to be strong sure and you need to be fast in sport, well these are the lifts that help bridge the gap. These are your dynamic lifts which are performed with specific coaching. Pay close attention as to how to perform them in the video instruction they play the major role in your explosive training in TXT. These are not necessarily lifts that were created, Overtime Athletes Inc.

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what was created was taking the essential multi joint movements and performing them in a completely different manner to manipulate your fast twitch fibers.

How to follow TXT Total Xplosive Training is an accumulation of these methods carefully placed in meticulous order for you as an athlete to become the most powerful, fast, and explosive athlete possible. It is urged for you not to deviate or alter any of the order or placement of the program it is specifically designed for you to manipulate and extract as much potential from your body in the exact order it is in by placing emphasis on particular movements and muscles. Like mentioned earlier there are 3 phases and each phase is 4 weeks long. For example you have the base phase; you will begin the program here on Monday. Every Monday for the next 4 weeks you will follow the exact routine (reps, sets, etc.). Record the weight used in the space provided. This is important for you to track consistently the weights used to make sure progression is obtained.


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Performance Points

PercentagesMost performance based programs base your rep scheme on a series of percentages. However, TXT urges you to work to your capacity each and every day. We need you to get as strong as you can as quickly as possible and this is how we push your limits by consistently pushing heavy weight. In some programs, beginning stages are devoted to hypertrophy so you would be performing anywhere from 50-65% of your 1 rep max on core lifts. TXT instills pushing heavy weight on your core lifts while performing hypertrophy with auxiliary lifts with rep schemes, rest intervals, and exercise selection.

How to choose the right weight. First like we mentioned we determine your 1 rep max in our core lifts. From this we use our own common sense; if the program calls for 5 sets of 5 reps we would find a weight that we could do at least 4 and no more than 6. If it becomes too heavy we lower it and when it becomes too light we increase the load. The rep schemes week to week are designed for you to increase percentages of your loads. For instance, you have 5 sets of 5 reps the first week, the next week we may use 3 reps which would obviously allow you to move a heavier load than performed with 5 reps. So basically you want to make sure that each exercise is performed in correlation with the reps unless specified (Light) or if it has a specified percentage. So make sure you are performing each methodic with the greatest load while maintaining the given amount of reps.

Certain lifts will be labeled with a certain percentage, simply follow this based off your 1 rep max. When the lift has (Light) next to it we want to perform these lifts with a gradual progression starting at 50% of your 1 rep max.


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Rest Interval-Each and every speed/explosive movement should be done before your lifting and consist of a 2-4 minute rest in between each bout. -When the program calls for you to superset exercises there is to be no rest between each exercise. When all the exercises are completed then you rest 1-2 minutes between each bout. -All other lifts should maintain a rest interval of 2-3 minutes in between in order for you to completely replenish the muscles for the next bout.

Click on each and every exercise title to learn exactly how to perform each exercise through video instruction. Make sure you read the instruction above each video of how to perform them as you move from phase to phase. If you need to print the entire workout or fill in the chart so you can record your weight, distance, times etc…

Good Luck make sure you fill out the evaluation card on the very last week of training. When you have completed all 3 phases take an entire week off and you will be ready for competition.


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Base Phase Week 1

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Monday

Rep. x Wt. 1x 3x 1x 1x 1x

Rep. x Wt.

Rep. x Wt.

Rep. x Wt.

Rep. x Wt.

Rep. x Wt.

3x 1x 1x 1x

3x 1x 1x 1x

3x 1x 1x 1x

1x 1x 1x

1x 1x

8x 6x

8x 6x

8x 6x

8x 6x

2x 2x 2x 1x

2x 2x 2x 1x

2x 2x 2x

2x 2x 2x

Dynamic Warmup Ball Drops Striders (50 yds.) Falling Sprints (10 yds.) 10 yd. Sprints Deadlift Hanging Clean Pull Med Ball Xplosions Forward Rotational Backward Sit-Up Circuit Tuesday

Dynamic Warmup Ladder Circuit Plyo Circuit (10 yds)

1x 1x 1x

Explosive Bench Incline Press Superset

6x 8x

6x 8x

6x 8x

6x 8x

10x 12x 10x

10x 12x 12x

10x 12x 15x

10x 12x 15x

a. Chin-Ups b. Towel Rows c. Hyperxplosions Thursday

Dynamic Warmup Barrier Jumps One Leg (Each Leg) Regular

1x 4x 4x

4x 4x

4x 4x

4x 4x

Box Squat Superset

8x

8x

8x

8x

10 steps

10 steps

10 steps

10 steps

a. Walking Lunges Overtime Athletes Inc.

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b. RDL's Ab Circuit 1

8x 1x

8x 1x

6x 1x

6x

Friday

Dynamic Warmup Ladder Circuit Plyo Circuit (10yds)

1x 1x 1x

Military Standing Explosive Close Grip Superset

8x 6x

8x 4x

8x 2x

a. 21's b. Rope Extension c. Barbell Curl Knees to Bows

1x 10x 10x 10x

1x 10x 10x 10x

1x 10x 10x 10x

Dynamic Warmup Ball Drops Striders (50 yds.) Falling Sprints (10 yds.) 10 yd. Sprints

1x 3x 1x 1x 2x

3x 1x 1x 2x

Deadlift Hanging Clean Pull Med Ball Xplosions Forward Rotational Backward Sit-Up Circuit

5x 6x 2x 2x 2x 1x

2x

2x

6x

3x 1x 1x 2x

3x 1x 1x 2x

1x 1x 2x

1x 2x

5x 6x

5x 6x

5x 4x

2x 2x 2x 1x

2x 2x 2x

2x 2x 2x

6x

6x

6x

Week 2 Monday

5x

Tuesday


1x 1x 1x

Explosive Bench

6x


Page 38

Incline Press Superset a. Chin-Ups b. Towel Rows c. Hyperxplosions

5x

5x

5x

10x 12x 15x

10x 12x 15x

10x 12x 15x

5x

5x

Thursday


1x 4x 4x

4x 4x

4x 4x

4x 4x

Box Squat Superset

5x

5x

5x

5x

a. Walking Lunges b. RDL's Ab Circuit 1

10 steps 8x 1x

10 steps 8x 1x

10 steps 6x 1x

10 steps 6x 1x

5x 3x

5x 3x

3x 2x 2x 2x

3x

5x

Friday


1x 1x 1x


5x 5x

5x 5x

5x 3x


1x 10x 10x 10x

1x 10x 10x 10x

1x 10x 10x 10x

1x 3x 2x 2x 2x

3x 2x 2x 2x

3x 2x 2x 2x

Week 3 Monday

Dynamic Warmup Ball Drops Striders (50 yds.) Falling Sprints (10 yds.) 10 yd. Sprints Overtime Athletes Inc.

Page 39


5x 6x

5x 6x

3x 4x

3x 4x

2x 2x 2x 1x

2x 2x 2x 1x

2x 2x 2x 1x

2x 2x 2x

2x

Tuesday


1x 1x 1x


4x 5x

4x 5x

4x 3x

4x 3x

10x 12x 15x

10x 12x 15x

10x 12x 20x

10x 12x 20x

a. Chin-Ups b. Towel Rows c. Hyperxplosions

3x

Thursday


1x 4x 4x

4x 4x

4x 4x

4x 4x

4x 4x

Box Squat Superset

5x

5x

3x

3x

3x


12 steps 8x 1x

12 steps 8x 1x

12 steps 8x 1x

12 steps 8x 1x

5x

3x

3x

Friday


1x 1x 1x

Military Standing

5x


3x Page 40

Explosive Close Grip Superset

6x

4x

4x

2x


1x 12x 8x 8x

1x 12x 8x 8x

1x 12x 8x 8x

1x 12x 8x 8x

Dynamic Warmup Ball Drops Striders (50 yds.) Falling Sprints (10 yds.) 10 yd. Sprints

1x 3x 2x 2x 2x

3x 2x 2x 2x

2x 2x 2x 2x


6x 4x

4x 4x

4x 4x

2x 2x 2x 1x

2x 2x 2x 1x

2x 2x 2x 1x

2x

1x

2x 2x 2x 2x

1x

1x

2x 4x

2x

1x

2x

2x

Week 4 Monday

2x

Tuesday


1x 1x 1x


4x 6x

4x 4x

4x 4x

4x 2x

10x 12x 20x

10x 12x 20x

10x 12x 20x

10x 12x 20x

a. Chin-Ups b. Towel Rows c. Hyperxplosions Thursday

Dynamic Warmup Barrier Jumps Overtime Athletes Inc.

1x

Page 41

One Leg (Each Leg) Regular

4x 4x

4x 4x

2x 2x

2x 2x

2x 1x

Box Squat Superset

6x

4x

2x

2x

1x


14 steps 8x 1x

14 steps 8x 1x

14 steps 8x 1x

14 steps 8x 1x

1x

Friday


1x 1x 1x


6x 8x

4x 6x

4x 4x

2x 4x


1x 12x 8x 10x

1x 12x 8x 10x

1x 12x 8x 10x

1x 12x 8x 10x

2x

Development Phase Week 5

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Monday

Rep. x Wt. 1x

Rep. x Wt.

Rep. x Wt.

Rep. x Wt.

Rep. x Wt.

Rep. x Wt.

3x 2x

3x 2x

3x 2x

3x 2x

6x 8x 4x 5x 1x

6x 8x 4x 5x 1x

4x 8x 4x 5x 1x

4x

Dynamic Warmup Knee Jumps Bodyweight Weighted Power Snatch Hang Cleans (Light) Clean Pulls Power Jerk Sit Up Circuit

4x

5x

Tuesday Overtime Athletes Inc.

Page 42

Dynamic Warmup Dot Drill Plyo Circuit (15 yds)

1x 1x 1x

Press (Floor or Band) Explosive Press Circuit Superset

8x 1x

8x

8x

a. Chin Ups b. Face Pulls c. Incline Alternating d. 1 Arm Rows Hyperxplosions

8x 10x 8x 6x 20x

8x 10x 8x 6x 20x

8x 10x 8x 6x 20x

1x

8x

Thursday

Dynamic Warmup Box Jumps Regular ESS Jumps

1x 4x 2x

4x 2x

4x 2x

4x 2x

Squat Jumps Back Squat Superset

4x 8x

4x 8x

4x 8x

8x

a. Step Ups b. Hip Thrusts c. Goodmornings Ab Circuit 2

6x 8x 10x 1x

6x 8x 10x 1x

6x 8x 10x 1x

Friday


1x 1x 1x

Power Clean DB Military Standing Superset

6x 8x

6x 8x

6x 8x

8x 10x 10x

8x 10x 10x

8x 10x 10x

a. Plate Raise b. Dips c. Barbell/DB Curls Superset Overtime Athletes Inc.

Page 43

a. Knees to Bows b. Wood Chops

10x 5x

10x 5x

10x 5x

Week 6 Monday

Dynamic Warmup Knee Jumps Bodyweight Weighted

1x 3x 3x

3x 3x

3x 2x

3x 2x

Power Snatch Hang Cleans (Light) Clean Pulls Power Jerk Sit Up Circuit

6x 8x 4x 5x 1x

4x 8x 4x 5x 1x

4x 6x 4x 5x 1x

4x 6x


1x 1x 1x

1x


5x 1x

5x 1x

5x

5x


8x 10x 8x 6x 20x

8x 10x 8x 6x 20x

8x 10x 8x 6x 20x

4x

5x

Tuesday

5x

Thursday


1x 4x 4x

4x 4x

4x 4x

4x 4x

Squat Jumps Back Squat

4x 5x

4x 5x

4x 5x

5x


5x Page 44

Superset a. Step Ups b. Hip Thrusts c. Goodmornings Ab Circuit 2

6x 8x 10x 1x

6x 8x 10x 1x

6x 8x 10x 1x

Friday


1x 1x 1x


5x 8x

5x 8x

5x 8x

a. Plate Raise b. Dips c. Barbell/DB Curls Superset

8x 12x 10x

8x 12x 10x

8x 12x 10x


10x 5x

10x 5x

10x 5x

5x

5x

Week 7 Monday


1x 3x 3x

3x 3x

3x 3x

3x 3x


6x 6x 4x 5x 1x

4x 6x 4x 5x 1x

2x 6x 4x 5x 1x

2x

1x 1x 1x

1x

2x

5x 1x

Tuesday

Dynamic Warmup Dot Drill Plyo Circuit (15 yds) Overtime Athletes Inc.

Page 45


5x 1x

5x 1x

3x 1x


8x 10x 8x 6x 25x

8x 10x 8x 6x 25x

8x 10x 8x 6x 25x

3x

3x

Thursday


1x 4x 4x

4x 4x

2x 2x

2x 2x

2x 2x


4x 5x

4x 5x

4x 3x

3x

3x

a. Step Ups b. Hip Thrusts c. Goodmornings Ab Circuit 2

6x 6x 10x 1x

6x 6x 10x 1x

6x 6x 10x 1x

1x

Friday


1x 1x 1x


5x 8x

5x 8x

3x 8x

a. Plate Raise b. Dips c. Barbell/DB Curls Superset

10x 10x 8x

10x Failure x 8x

10x Failure x 8x


12x 6x

12x 6x

12x 6x


3x

3x

Page 46

Week 8 Monday


1x 3x 2x

3x 2x

3x 2x

2x 1x

2x 1x


6x 6x 4x 5x 1x

4x 6x 4x 5x 1x

2x 6x 4x 5x 1x

2x

2x


1x 1x 1x

1x


6x 1x

4x 1x

2x 1x

2x

1x

1x


8x 10x 8x 6x 25x

8x 10x 8x 6x 25x

8x 10x 8x 6x 25x

5x 1x

Tuesday

Thursday


1x 4x 4x

2x 2x

2x 2x

2x 2x

1x 1x

1x 1x


2x 6x

2x 4x

2x 2x

2x 2x

2x

2x

6x 4x

6x 4x

6x 4x

a. Step Ups b. Hip Thrusts Overtime Athletes Inc.

Page 47

c. Goodmornings Ab Circuit 2

10x 1x

10x 1x

10x 1x

1x

Friday


1x 1x 1x


6x 8x

4x 8x

2x 8x

10x Failure x 8x

10x Failure x 8x

10x Failure x 8x

12x 6x

12x 6x

12x 6x

a. Plate Raise b. Dips c. Barbell/DB Curls Superset a. Knees to Bows b. Wood Chops

2x

2x

Peak Phase Week 9

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Monday

Rep. x Wt. 1x

Rep. x Wt.

Rep. x Wt.

Rep. x Wt.

Rep. x Wt.

Rep. x Wt.

2x 3x

2x 3x

2x 3x

2x 3x

3x 8x 5x 6x 1x

3x 8x 5x 6x 1x

3x 8x 3x 6x 1x


1x 1x 1x

1x

1x

Flat Bench

8x

8x

8x

Dynamic Warmup Knee Jumps Bodyweight Knee Jump + Box Hang Snatch (Light) Power Clean Power Jerk Clean Pull Ab Circuit 1

8x 3x

Tuesday


8x Page 48

Curl to Press Superset a. Lay Back Chin Ups b. Bucket Dumps c. Palms In Incline

8x

8x

8x

8x 8x 8x

8x 8x 8x

8x 8x 8x

Thursday

Dynamic Warmup Hurdle Jumps (4 hurdles) Forward Lateral

1x 2x 2x

2x 2x

2x 2x

2x 2x

Power Snatch Hang Clean (Light) Split Jerk Ab Circuit 2

6x 4x 5x 1x

6x 4x 5x 1x

6x 4x 3x 1x

4x 3x 1x

Friday


1x 1x 1x

Back Squat Squat Jump Superset

8x 3x

8x 3x

8x 3x

a. Bulgarian Squats b. Body Drops c. Hip Thrusts Weighted Hyperxplosions

8x 8x 4x 10x

8x 8x 4x 10x

8x 8x 4x 10x

8x

Week 10 Monday

Dynamic Warmup Knee Jumps Bodyweight Knee Jump + Box

1x 2x 3x

2x 3x

2x 2x

2x 2x

Hang Snatch (Light) Power Clean

3x 5x

3x 5x

3x 5x

5x


5x Page 49

Power Jerk Clean Pull Ab Circuit 1

5x 6x 1x

5x 6x 1x

3x 6x 1x

3x


1x 1x 1x

1x

1x

Flat Bench Curl to Press Superset

5x 8x

5x 8x

5x 8x

8x 8x 6x

8x 8x 6x

8x 8x 6x

Dynamic Warmup Hurdle Jumps(4 hurdles) Forward Lateral

3x 3x

3x 3x

3x 3x

3x 3x


5x 4x 5x 1x

5x 4x 5x 1x

5x 4x 3x 1x

5x 4x 3x 1x

5x

5x

5x

Tuesday

a. Lay Back Chin Ups b. Bucket Dumps c. Palms In Incline

5x

5x

Thursday

Friday


1x 1x 1x


5x 3x

5x 3x

5x 3x


8x 8x 4x 10x

8x 8x 4x 10x

8x 8x 4x 10x


Page 50

Week 11 Monday


1x 2x 3x

2x 3x

2x 2x

Hang Snatch (Light) Power Clean Power Jerk Clean Pull Ab Circuit 1

3x 5x 5x 4x 1x

3x 5x 5x 4x 1x

3x 3x 3x 4x 1x


1x 1x 1x

1x

1x


5x 6x

5x 6x

3x 6x

8x 8x 4x

8x 8x 4x

8x 8x 4x

Dynamic Warmup Hurdle Jumps (5 hurdles) Forward Lateral

2x 2x

2x 2x


5x 4x 5x 1x

5x 4x 5x 1x

2x 2x

3x 3x

2x

3x

1x

Tuesday


3x

3x

2x 2x

2x 2x

2x 2x

3x 4x 3x 1x

3x 4x 3x 1x

3x

Thursday

Friday

Dynamic Warmup Overtime Athletes Inc.

1x Page 51

Ladder Circuit Plyo Circuit (20 yds)

1x 1x


5x 3x

5x 3x

3x 3x


8x 8x 2x 10x

8x 8x 2x 10x

8x 8x 2x 10x

3x

3x

2x 1x

1x

Week 12 Monday


1x 2x 2x

2x 2x

2x 1x

Hang Snatch (Light) Power Clean Power Jerk Clean Pull Ab Circuit 1

3x 6x 5x 4x 1x

3x 4x 5x 4x 1x

3x 2x 3x 4x 1x


1x 1x 1x

1x

1x


6x 4x

4x 4x

2x 4x

8x 8x 2x

8x 8x 2x

8x 8x 2x

2x 3x

1x

1x

1x

1x

1x

Tuesday


2x

Thursday

Dynamic Warmup Hurdle Jumps (5 hurdles) Overtime Athletes Inc.

1x

Page 52

Forward Lateral Power Snatch Hang Clean (Light) Split Jerk Ab Circuit 2

2x 2x

2x 2x

1x 1x

1x 1x

1x 1x

6x 4x 5x 1x

4x 4x 5x 1x

2x 4x 3x 1x

2x 4x 3x 1x

1x

1x

2x

1x

1x

Friday


1x 1x 1x


6x 3x

4x 3x

2x 3x


8x 8x 2x 10x

8x 8x 2x 10x

8x 8x 2x 10x


Page 53

Total Explosive - Chris Bernard

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