The FASTEST Way To Get Stronger!

Great video. i was wondering what types of explosive exercises to do for the last phase. u should make a video on it. also, when going through the 12 week cycle again should i use different exercises than the first time, or are the same exercises ok.

It was a great video, but what are the explosive exercises that you change. Thanks Alex

Awesome video, but i am also wondering about the explosive exercises also, could you use this same concept with the fullbody or is it better to split it up with upper bdy and lower body?

James & Solomon:

If you’re more of an intermediate/beginner level athlete, figure out what movements are more specific to your sport or goal, and go out and practice those a couple times a week.

Then, throw in a small amount of low-level shock training in the cycle too.

For instance, if you want to improve your running vertical jump, during a 3-week explosive phase, you would do this:

Day 1:

Warm-Up
Pogo Jumps (1 or 2-legged) 3-4 x 10-15
Running Vertical Jumps to drop-off (autoregulation)
Back Squats 3 x 3 @ 80%
GHR 2-3 x 4-6

Day 2:

Warm-Up
12-18 Inch Depth Jumps – No more than 20 reps
Running Vertical Jumps to drop-off (autoregulation)
Bulgarian Split Squats 2-3 x 4-6
Weighted Crunches 2 x 15

Take 3 days off between workouts, after 6 total workouts, take 3-5 days off and then go out and test how much higher your running vertical is.

If you’re a more advanced athlete, you’d make the depth jumps higher and might use some more advanced methods, like Contrast Training or Post-Activation Potentiation.

Alex

Great Video. and that advice for the running vertical is great to. also for the explosive stage would like power cleans be good? me being a basketball player ive heard different things on it just wanted to get ur take. Thanks

Should we use a protein shake and what kind of diet should we be on?

this is all pretty right on. I’d like to hear a little about how you feel anatomical adaptation fits into this picture. It is phase number one in the classic text, Periodization. I feel that certain movement impairments (such as inability to deep squat) could make this otherwise solid program much less effective.

whats the name of the song at the end?????????

That is some great stuff man, always wanted you to get into a little bit of detail concerning how to organize everything.

(We do the same routine mondays and thursdays, I know we should alternate with some different excercises but I don’t want to argue with the coach, I’d rather find a way to get results with what he’s givin us)
So our coach decided to change our workout from

Bench > Squat > Hang clean > Chin-up
to
Bench > DB Bulgarian split squat > DB Lunges > Hang clean > Chin-up

I know that squats are in general considered a better “big” strength builder than the unilateral stuff in the 2nd one, and I was kinda confused as to why he would put 2 extremely similar exercises in the same workout (bss / lunges) but I don’t want to complain and make excuses so I came to fix things up by asking you: (since I have control over my set/rep/weight scheme in the workout)

If I had bulgarian split squats followed by lunges, what set/rep scheme should I use to maximize results for those specific exercises considering they’re both done on the same day?

I was thinking of working up to 2 or 3 heavy sets of 4-6 reps for the BSS (treating it like a squat I guess) and going with more in the 8-10 rep range for 3 sets for the lunges with a lighter weight so they’re kinda differently affecting my muscles but I’d like your input.

nice piece !! look forward to your emails.

house

That vid is Don-to-the-Reddy. True story.

Could you show examples and technique for each of the 5 exercises?

Nice video Alex, was laughing at the office clip. I agree about the isolation exercises, the machines practically do the reps for you.

Lot of time for music! If you could list some of your current fave tunes so I could have a look would be good

Mauro the song is:
Young money – roger that

Great video!! I have really noticed a gain on some of your other exercises. I was just wondering if you could clarify a few things…
The running vert increase training you posted, the pogo jump and depth jumps… I have seen a couple variations, which do you suggest?

Pretty nice post. I just stumbled upon your blog and wanted to say that I have really enjoyed browsing your blog posts. In any case I’ll be subscribing to your feed and I hope you write again soon!

Can someone help me with this. When can I do conditioning work. This is how my summer workouts for basketball look

Day 1
Explosiveness:Lateral Line Hops–High Squat Sprints–Jump Squats –Depth Jump–Overhead Pass
Lower: Squat–GHR–Step Up–Calf Raise
Upper: Military Press–Bent Over Row
Core: 2 Ball Planks–Reverse Plank–Med Ball Twist–Toe Touches

Day 2: Conditioning?

Day 3:
Explosiveness:Split Squat Sprints–Pogo Jumps–Front Obstacle Jumps–MB Slams–Side toss

Day 4: Conditioning?

Day 5:
Explosiveness:Wideouts–One’s and Ten’s–Lateral Obstacle Jumps–Granny Toss–Explosive Pushup
Lower: Deadlifts–Bulgarian SS–Leg Curl–Calf Raise
Upper: Bench Press–Pull ups
Core: 2 Ball Planks–Alternating Pushups–Figure 8–Wood Choppers

*(while feet balancing on med ball)
I know to use HIIT for conditioning to not lose explosiveness, but when??
And are my workouts good?

cheers for that alex that was a great, just get out there and do it vidio, itreally helped me as i am starting my training next week. i have two questions, one is can i take a four day break (workout 1 on monday, workout 2 on friday) but also do a full on hard cardio workout on wednesday (mainly treadmill and rowing machiene) without wearing down my muscles too much or is that too much to do? also my gym has no barbells but allot of dumbells. do you think i could do the dead lift with dumbells and the back squat on a squat machiene? finally is the EXPLOSIN COOL STUFF section basically just getting into plyometric drill for 3 weeks? thanks very much for a great vidio, keep them coming and ill get stuck right into it. cheers alex
Dan

Hey alex! this was a great video man, i had been doing some pretty similar things with my workouts but it was great to know how to schedule my workouts, along with the rep ranges. This is my first post and I have to say i’ve really been enjoying the vids man, keep it up! also gotta say that i love the fact that you had a clip from my alltime favorite show and band in the same vid; the office and fallout boy hoping to hear your response on hear to the explosive part of the workout!
Peace man

Nice post, I was wondering if i can add some upperbody,core,stretch, and plyo workouts into those exercise. And if i do would i have to utilize the 3 phases into the upperbody,core,stretch and plyo workouts as well?

Thanks for the videos. I have two kids a 15 year old going to be sophomore, and a 13 old going to be 8th grader. Both are physically mature. we are looking for strngth and speed gains. This looks like it. Tallk to you soon.

Hey alex i enjoyed the video but hypothetically if I were to make my own workout to get more explosive by the start of fall basketball season and say I only had 18-20 weeks and didn’t have enough time to do two 12 week, 3 phase workouts would it be better to extend each phase to 6-8 weeks or do one 12 week, 3 phases of 4 weeks, and a short 6 week, 2 weeks of each phase,program. Hopefully the question wasn’t worded too poorly and you understood it. Elaborate and expand on the question if you feel like it.
Thanks
Marcus

alright, great video. when you get to the explosiveness block, what exercises do you change it up to? and is all this stuff, all the small vidoes your putting out, is this all contained in the truth about quickness?

what’s Running Vertical Jumps to drop-off (autoregulation)??

Keep posting stuff like this i really like it

How do I do all these exercise!!!

I had been arguing with my close friend on this issue for quite a while, base on your ideas prove that I am right, let me show him your webpage then I am sure it must make him buy me a drink, lol, thanks.

- Kris