Train Like an Athlete Lower Body Power Workout!
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If you want to hit harder, run faster, and jump higher, start training like a pro.
Joel Paquette from Blue Star Nutraceuticals is showing you a lower body power workout today that uses a unique pro athlete training technique called “contrast training” that develops the agility and explosiveness seen in pro athletes of all sports.
Contrast training produces a phenomenon called post-activation potentiation or “P.A.P.” for short. P.A.P. helps you maximize your performance in both high intensity and low intensity movements so your body performs at its absolute best regardless of the activity.
Ready to see what it really takes to be a pro?
This is the Train Like An Athlete - Lower Body Power Workout. Let’s do it!
The first exercise in each superset is a heavy compound exercise. For this exercise do 3 reps using 85% of your 1 Rep Max.
The second exercise in each superset is a similar movement but designed to be executed with higher speed and more reps. For this exercise do 8 reps using 60% of your 1 Rep Max.
After you finish the superset, rest for 2 minutes then repeat that superset 2 more times before moving on to the next superset.
You’re doing each superset a total of 3 times.
Once you have completed all 4 supersets 3 times, give yourself a trophy, you’re a pro.
Ready? Here we go!
Superset #1
Exercise A: Barbell Box Squat
Set up like a regular squat with a box just below knee height behind you. Take a big belly breath, brace the core, squat down keeping the knees out, pause for a second on the box then drive the heels through the floor exploding to the top.
Exercise B: Box Jump
Use a plyo box or platform above knee height - squat down and jump onto the box with head-to-toe power and momentum - then step back down and repeat for 6-10 explosive reps. Aim to be light on your feet and use full body explosiveness - and if you don’t have a plyobox or bench available, just jump straight into the air as high as you can.
Superset #2
Exercise C: Stiff Leg Deadlift
Keep your back straight, chest up, push your hips back to get a full stretch in the hamstrings and glutes. Lower the bar keeping it as close to your shins as possible then contract your hamstrings and glutes to raise the bar back up, maintaining the same angle in your shins and knees throughout the whole movement.
Exercise D: Kettlebell Swings
Use your hip drive to swing the weight, not your arms - your arms are just along for the ride. Be powerful with these aiming to raise the weight to shoulder height. - perform 6-10 reps. Remember, think speed and explosiveness with these.
Superset #3
Exercise E: Leg Press
Set your feet on the platform about shoulder width apart - toes pointed slightly out. Brace your core, drive through your heels explosively and keep your knees out. Think max strength and power. Fast, explosive concentric, slow controlled eccentric.
Exercise F: Broad Jumps
Squat down, swing your arms back, and explode forward into the air jumping as far as you can, fully stretching out your body mid-air. These will help improve your explosive power and speed.
Superset #4
Exercise G: Inverse Curl
For these, we’re lucky enough to have a Westside Barbell Inverse Curl Machine that we’ll use to demonstrate, but you can also perform these on a lat pulldown machine, or off a bench with a partner if you don’t have access to an inverse curl machine.
Keep your core braced and your back straight throughout the whole exercise, no arching the back or sticking your butt up. Slowly lower down to a full stretch position in your hamstrings, then forcefully contract your glutes and hamstrings to pull your body back up.
Exercise H: 40ft. Sprints (x3 lengths)
To finish off we’re going to superset the inverse curls with some all out sprints for 3 lengths of 40 feet each. By priming your hamstrings and glutes with heavy inverse curls beforehand, you should notice, faster, more powerful strides in your sprint.
And that’s the Train Like An Athlete - Lower Body Power Workout.
Now give that thumbs up button a smash if you liked this workout and be sure to subscribe to Blue Star Nutraceuticals today to be the first to know when we release our next video full of training advice, tips tricks and more cutting edge workouts just like this - trust me you’re not gonna wanna miss it!
Until next time - keep training hard!
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