Explosive Power Development

Overview

Power is force times velocity. You can be strong and slow, or you can be strong and fast. This program makes you fast. It combines plyometrics, Olympic lift variations, ballistic throws, and contrast training to maximize your rate of force development. You will move submaximal loads as fast as physically possible.

This program is for experienced lifters who already have a solid strength base. If you cannot back squat 1.5x bodyweight, build that first and come back. Train 4 days per week with at least one rest day between sessions.

Important: Intent

Every rep of every explosive movement must be performed with maximum effort and speed. The moment you start grinding or slowing down, the set is over. Rest fully between sets. This is not conditioning work — it is nervous system training.

Phase 1: Foundation (Weeks 1-4)

Day 1 — Lower Body Power

• •Box Jump (step down): 5x3 (90s rest)
• •Hang Power Clean: 5x3 at 65-70% (2min rest)
• •Back Squat: 4x4 at 80% (2min rest)
• •Jump Squat (bodyweight): 4x5 (90s rest)
• •Broad Jump: 4x3 (90s rest)
• •Reverse Hyper or Back Extension: 3x12 (60s rest)

Day 2 — Upper Body Power

• •Plyo Push-Up (hands leave ground): 5x5 (90s rest)
• •Push Press: 5x3 at 75% (2min rest)
• •Bench Press: 4x4 at 80% (2min rest)
• •Medicine Ball Chest Pass (against wall): 4x6 (60s rest)
• •Barbell Row: 4x5 (90s rest)
• •Medicine Ball Overhead Slam: 3x8 (60s rest)

Day 3 — Lower Body Power + Plyometrics

• •Depth Jump (18-inch box): 4x3 (2min rest)
• •Hang Power Snatch: 5x3 at 60% (2min rest)
• •Front Squat: 4x3 at 80% (2min rest)
• •Single-Leg Box Jump: 3x3 per leg (90s rest)
• •Bounding (running long jumps): 4x20m (90s rest)
• •Hanging Leg Raise: 3x12 (60s rest)

Day 4 — Upper Body Power + Contrast

• •Bench Press: 1x3 at 85%, immediately followed by Plyo Push-Ups: 1x5 (2min rest, repeat 4 rounds)
• •Overhead Press: 1x3 at 80%, immediately followed by Med Ball Overhead Throw: 1x5 (2min rest, repeat 4 rounds)
• •Weighted Pull-Ups: 4x4 (90s rest)
• •Face Pulls: 3x15 (45s rest)
• •Dips: 3x8 (60s rest)

Phase 2: Peak Power (Weeks 5-8)

Increase plyometric intensity. Add contrast sets for lower body. Reduce volume, increase quality.

Day 1 — Lower Body Contrast Training

• •Back Squat: 1x2 at 87%, immediately followed by Box Jump: 1x3 (2min rest, repeat 5 rounds)
• •Hang Power Clean: 5x2 at 75% (2min rest)
• •Trap Bar Jump: 4x3 at 30% of deadlift max (90s rest)
• •Depth Jump (24-inch box): 4x3 (2min rest)
• •Weighted Plank: 3x30s (60s rest)

Day 2 — Upper Body Contrast Training

• •Bench Press: 1x2 at 87%, immediately followed by Plyo Push-Up: 1x5 (2min rest, repeat 5 rounds)
• •Push Press: 4x2 at 80% (2min rest)
• •Medicine Ball Rotational Throw: 4x5 per side (60s rest)
• •Pendlay Row: 4x3 (90s rest)
• •Medicine Ball Slam: 4x6 (60s rest)

Day 3 — Lower Body Plyometrics

• •Depth Jump to Broad Jump: 4x3 (2min rest)
• •Hang Power Snatch: 4x2 at 70% (2min rest)
• •Single-Leg Depth Drop (12-inch): 3x3 per leg (2min rest)
• •Bounding: 5x30m (2min rest)
• •Lateral Box Jump: 3x3 per side (90s rest)
• •Sprint: 4x30m (full recovery between)

Day 4 — Upper Body Speed

• •Speed Bench Press (bands or chains): 8x3 at 50% + band tension (60s rest)
• •Close-Grip Speed Bench: 6x3 at 50% (60s rest)
• •Explosive Cable Row: 4x6 (60s rest)
• •Band Pull-Apart: 3x20 (30s rest)
• •Tricep Pushdown: 3x12 (45s rest)

Progression Notes

• •Track your box jump height and broad jump distance weekly. These are your primary performance indicators.
• •Landing mechanics matter. Land softly with bent knees. If you cannot land quietly, the box is too high.
• •Contrast sets work because the heavy lift activates your nervous system, and the explosive movement takes advantage of that activation. Rest as little as possible between the heavy lift and the explosive movement (10-20 seconds).
• •Do not add this program on top of heavy strength work. It replaces your normal training.
• •Sleep and nutrition need to be dialed in. Power training taxes the nervous system heavily.