VIA KEN COWARD:
This workout is for the guys out there that want to be lean, explosive, athletic “BEASTS”. The workout program with burn fat, build muscle, make you jump higher and give you a quicker first step. I call this program “THE ATHLETE IN YOU”
I will use Olympic lifts, plyometrics and agility drills to get you going…..So let’s get started.
Power Clean– The Power Clean is a full body, explosive movement that will play a major in role improving your overall athleticism. I recommend 3 sets of 5 repetitions. Start with a low weight, master the technique then gradually increase the weight.
Starting Position: Grab the barbell with your body is in a bent over stance with your back
flat. Explode up by pushing your feet through the floor keeping the bar close to your legs.
Keep your arms straight and forcefully extend your hips, knees, and ankles.
At the same time shrug your shoulders and at their highest point curl the bar up while forcing your hips forward and support the bar at chest level .
Return to starting position and repeat.
Bench Press- The Bench develops the muscles of the chest as well as the triceps. I recommend performing the bench press right after the power clean. The is an example of the super set format. Perform 3 sets of 10 repetitions.
1) Lie on back with head underneath bar, eyes aligned with bar, and feet flat on floor.
2) Position hands on bar wider than shoulder width or lower the unloaded bar to chest and position grip to where forearms are perpendicular to the floor.
3) Start position: Lift bar off rack with bar directly over head.
Lower bar to your mid chest area. Press bar up to starting position.
Kneeling Med Ball Chest Pass- The Kneeling Med Ball Chest Pass is a plyometric (power) exercise for the chest. Perform this movement right after the bench press. I recommend 3 sets of 5 repetitions. Rest for 3-5 minutes after this exercise.
1.Start by kneeling on the ground and holding a medicine ball at chest level.
2. Start close enough to the wall so that you can catch the ball at chest level.
3. Proceed to press the ball to the wall and catch it on the rebound at chest level.
4. Rapidly repeat this for the desired repetitions.
Complete the prescribed repetitions for the upper body routine before beginning the lower body portion of the program.
Squats- Once again, we will be squatting. The best exercise for developing lower body strength. I recommend 3 sets of 8 with perfect form and technique.
1.Grasp bar with overhand grip (palms forward) and slightly wider than hip width apart. Step under bar and position bar across posterior deltoids at middle of trapezius (as shown). DO NOT rest bar on neck. Lift elbows up, pull shoulder blades together, and lift chest up to create a “shelf” for the bar.
2. Start position: Using the legs, remove bar from rack. Stand with feet slighter wider than hip width apart. Back should be straight in a neutral position.
3. Lower body by flexing at the hips and knees. Upper body can flex forward at the hips slightly (~5°) during movement. Be sure to “sit back” so that knees stay over the feet.
4. Once thighs are parallel to floor, return to start position.
5. Remember to keep head and back straight in a neutral position – hyperextension or flexion may cause injury. Keep weight over the middle of foot and heel, not the toes.
6. DO NOT allow knees to go past the big toe or deviate medially or laterally throughout movement. Keep abdominals tight throughout exercise by drawing stomach in toward spine.
Jump Squats- The Jump Squat is a lower body plyometric exercise. I recommend 3 sets of 5 right after your squats.
1)Stand with feet shoulder-width apart, trunk flexed forward slightly with back straight in a neutral position.
2) Arms should be in the “ready” position with elbows flexed at about 90°.
3) Lower body where thighs are parallel to ground.
4) Explode vertically and drive arms up.
5) Land on both feet and repeat.
Prior to takeoff extend the ankles to their maximum range (full plantar flexion) to ensure proper mechanics.
Step Jumps- Step Jumps are another form of lower body plyometrics but now you will be jumping side to side with an emphasis on quickness and body control.
I recommend 3 sets 10 step jumps, rest after the final step jump for 3-5 minutes.
1. Stand beside object to be cleared.
2. Bring knees up and jump vertically but also laterally off ground and over the barrier.
3. Land on both feet and jump the other direction over barrier.
I’ve included videos for each exercise that will show you exactly how each movement works.