There’s a good chance if you read this publication regularly that you know how to build strength and size. But what about building explosive power? That’s where things get a little more technical.
To build power, which is crucial for daily life activities as well as all sports, we need to build both strength and speed. The workouts below are set up to train for both elements and allow the appropriate rest time for both, with the strength work (requiring more rest between sets) performed separately from the high intensity plyometric work (requiring little to no rest between sets).
Follow the setup for a typical CrossFit workout: perform a warmup lasting 5-8 minutes (800m run or row, bike sprints, etc), mobility work focusing on the muscles you’ll use the workout, strength work (lasting about 20 minutes), and metabolic conditioning (10 minutes).
For the strength movements:
- To build power with barbell movements, you should be aiming for 1-5 sets of 3-5 reps at about 50-80% of your 1RM
- Clock your rest time and shoot for 2-3 minutes between sets, giving you maximal energy for your next set.
- If you have never attempted this lift before, begin with just an empty barbell, or even a PVC.
For the MetCon:
- These are plyometric movements which means there’s skill and coordination involved. Don’t be afraid to move a bit slower to nail the movements the first few times. Once you’re feeling confident, the goal is as little rest time as possible between sets and zero rest between exercises.
- Each MetCon should be performed as a 10-minute AMRAP (as many rounds as possible). 10 reps of each movement.