🦍 “Prime → Explode → Build”

Speed first. Strength second. No wasted reps.

Focus: Power, athleticism, lower-body strength
Intent: High-quality explosive output
Athlete Type: Trained, coached environment

🔓 WARM-UP — MOBILITY + ACTIVATION (8–10 MINUTES)

    Hip & Ankle Prep

        Elevated 90/90 Hip Switch — 6 reps

        Hip Flexor Stretch + Reach — 5 / side

        Ankle Rockers — 10 / side

    Activation

        Banded Glute Walks — 10 steps each direction

        Standing Banded Fire Hydrants — 8 / side

        Scap Pull-Ups or Jump Shrugs — 5 reps

⚡ BLOCK 1 — PRIMARY EXPLOSIVE WORK (FRESH ONLY)

    EMPHASIS: QUALITY > FATIGUE

    A1. Hang Power Cleans

        5 sets × 3 reps

        Moderate load (≈60–70%)

        Fast elbows

        Perfect positions only

        Rest: 90 seconds

    Coaching Cues:

        “Jump first, pull second”

        “Fast feet, fast elbows”

        Stop the set if speed drops

🦘 BLOCK 2 — HORIZONTAL & LATERAL POWER

    Superset — 4 rounds

    B1. Broad Jumps

        3 reps

        Reset between reps

        Stick the landing

        Full recovery between sets

    B2. Skater Jumps (Lateral Bounds)

        6 reps / side

        Explode → stick → control

        Knee tracks over toes

        Soft but stable landing

        Rest: 60–75 seconds

    Intent:
        Train deceleration, lateral force, and hip stability while fresh.

    🏃 BLOCK 3 — DYNAMIC SPRINTS


    Option A — Short Acceleration

        6 × 20–30 meters

        Walk-back recovery

        Explode from first step

    Option B — Sled or Band-Resisted Sprints

        5–6 efforts × 10–15 meters

        Aggressive drive

        Stay low

        Rest: Full recovery (60–90 sec)

        Rule:
        If speed drops, session is done.

    🏋️ BLOCK 4 — STRENGTH (QUADS + HAMSTRINGS)

    Now we build.


    C1. Quad-Dominant Movement

    Choose one:

        Belt Squats

        Heel-Elevated Goblet Squats

        Step-Ups

        8–12 reps × 3–4 sets

    C2. Hamstring-Dominant Movement

    Choose one:

        RDLs (barbell or DB)

        Nordic Eccentrics

        Hamstring Curls

        8–12 reps × 3–4 sets

        Rest: 60–90 seconds

    🔒 OPTIONAL COOL DOWN

        90/90 Hip Hold — 30 sec / side

        Hamstring Stretch — 30 sec / side

        Easy walking or breathing reset

🧠 KEY COACHING TAKEAWAYS

        Power always precedes fatigue

        Explosive reps should feel sharp, not exhausting

        Strength work supports power, not the other way around

        If jumps or sprints slow down → stop or regress