Athletic Power
Cleans, jumps, and sprints mixed with heavy compound lifts. Train like an athlete even if your sport is just life.
Ryan ParkCSCS
9 years coaching athletes and first responders. Former D1 lacrosse player who fell in love with conditioning work after seeing how it transforms people. Designs workouts that are simple to follow but absolutely brutal to complete.
Equipment Needed
0 of 38 sets completed
Warm-Up
Strength
Start from the floor or hang position. Explosive hip extension, catch in a quarter squat. Reset between reps.
Step down, do not jump down. Full hip extension at the top of the box. Focus on height, not speed.
Superset A
Elbows high, bar in the front rack. Stay upright. Depth matters — crease of hip below top of knee.
Quick dip at the knees, then drive the dumbbells overhead. The legs help the arms. Lockout hard at the top.
Finisher
All-out sprint for 20 meters. Walk back. Go again when the clock says so. These should feel hard.
Tight full-body squeeze. Recover your breathing here.
Cool-Down
Check off each set as you go. Complete the full workout to mark it done.
What This Workout Does For You
Develops explosive power that makes you faster and more athletic
Power cleans teach your body to recruit muscle fibers rapidly
Box jumps and sprints build reactive strength without heavy loading
Combines strength and power training in one efficient session
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