Explosive Strength Workout, 8 Weeks: January-March, 2007.

Another 8 weeks of intense training. For this series of workouts I am training 5 days a week and go from late January-March. Full details of my training during that time is right here.


Week 1
Jan 27-31

Jarred Rome
Jarred Rome Wallpaper
2004 Discus Olympian.

Week #15 - 6/20/2006
1600x1200 - 1280x1024 - 1152x864 - 1024x768 - 800x600
480x640 - 320x240 - 240x320 - 160x160 - 160x120 - 128x128


Monday Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
Snatch Pull 220x4 265x4 287x4 313x4 313x4
Bench 315x5 365x5 375x5 385x5 395x5 405x4
Dumbell Press 80x8 80x8 80x8
Bent Flys Stretch 20x8 20x8 20x8
Hip Flexor 11x10 14x10
Back Curls 45x10 45x10 45x10
Crunches 50 50
Side Crunches 25 25

Tuesday Set 1 Set 2 Set 3 Set 4
Warm Up Cardio 10 Min
Calf Bands Single 15 15 15
Calf Raises Weighted Single 10 10 10
Leg Curls Single 10 10 10
Leg Ext. Single 10 10 10 10
Calf Ext. Single 10 10 10
Leg Jumps Single 10 10 10
Leg Jumps Double 10 10
Cardio 20 min
Med Ball Throws

Vertical Jumps Vertical Jumps
Click Image To Enlarge.
Jumps (Shown With Medicine Ball).
Video GuidesWindows Media - MPEG - Video iPod

Forward Underhand Tosses
Click Image To Enlarge.
Medicine Ball Throw.
Video GuidesWindows Media - MPEG - Video iPod

Wednesday Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
Push Press 220x4 265x4 285x4 313x4 313x4
Squat-Front 315-285x5 345-313x5 365-330x5 385-360x5 405-360x5 405-360x5
Lat Pulldown 220x8 240x8 250x8
Dumbell rows 100x8 120-110x8 140-120x8
Core Strength 30 seconds 30 seconds 30 seconds 30 seconds

Thursday Set 1 Set 2 Set 3
Warm Up Cardio 10 Min
Calf Bands Single 15 15 15
Calf Raises *Double Weighted 10 10 10
Calf Raises Single 10
Leg Curls Single 10 10 10
Leg Ext. Single 10 10 10
Calf Ext. Single 10 10 10
Cardio 20 min
Med Ball Throws

Friday Set 1 Set 2 Set 3 Set 4 Set 5
Clean Pull 220x4 265x4 313x4 333x4 353x4
D.Incline 100x6 110x6 120x6 140x6 140x6
Skull Crush 135x8 145x8 155x8
B. Bicep Curl 55x8 55x8 55x8
Forearms 135x15 50x15
Back Extension 45x10 55x10 55x10
Med Ball Crunch 25 25 25 25


Week 2
Feb 3-7

Monday Set 1 Set 2 Set 3 Set 4 Set 5
Snatch 177x4 187x4 200x4 210x4 210x4
Bench - timed 315x7 325x7 335x7 345x7 365x7
Dumbell Press 70x8 90x8 90x8
Flys - stretch 20x8 20x8 20x8
Hip Flexor 13 10 10
Back Curls 45x10 45x10 45x10
Crunches 50 50
Side Crunches 25 25

Tuesday Set 1 Set 2 Set 3 Set 4
Warm Up Cardio 10 Min
Calf Bands Single 15 15 15
Calf Raises Single Weighted 10 10 10
Leg Curls Single 10 10 10
Leg Ext. Single 10 10 10 10
Calf Ext. Single 10 10 10
Leg Jumps Single 10 10 10
Double 10 10
Cardio 20 min
Med Ball Throws 16x5 16x5 16x5

Wednesday Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
Push Press 265x4 285x4 313x4 333x4 333x4
Squat-Front 365-285x4 385-360x4 405-360x4 425-405x4 445-405x4 445-405x4
Lat Pulldown 230x8 240x8 250x8
Dumbell rows 110x8 120x8 120x8
Med Ball Throws Overhead 2x10 Side Twist 2x10

Thursday Set 1 Set 2 Set 3
Warm Up Cardio 10 Min
Calf Bands Single 15 15 15
Calf Raises Double Weighted 10 10 10
Calf Raises Single 10
Leg Curls Single 10 10 10
Leg Ext. Single 10 10 10
Calf Ext. Single 10 10 10
Cardio 20 min

Friday Set 1 Set 2 Set 3 Set 4 Set 5
Clean 220x4 265x4 285x4 285x4
Incline 275x5 290x5 305x5 315x5 325x5
Skull Crush 145x8 155x8 165x8
B. Bicep Curl 60x8 60x8 60x8
Forearms 135x15 50x15
Back Extension 55x10 55x10 65x10
Med Ball Crunch 10 4x25


Week 3
Feb 10-14

Monday Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
Snatch 177x3 200x3 210x3 220x3 230x3 230x3
Bench 365x6 405x4 405x4 425x3 425x3 440x3*0
Dumbell Press 90x8 100x8 105x8
Flys stretch 20x8 20x8 25x8
Hip Flexor 13 10 10
Back Curls 45x10 45x10 45x10
Crunches 2x50
Side Crunches 2x25

Tuesday Set 1 Set 2 Set 3 Set 4
Warm Up Cardio 10 Min
Calf Bands Single 15 15 15
Calf Raises Single Weighted 10 10 10
Leg Curls Single 10 10 10
Leg Ext. Single 10 10 10 10
Calf Ext. Single 10 10 10
Leg Jumps Single 10 10 10
Leg Jumps Double 10 10
Cardio 20 min

Wednesday Set 1 Set 2 Set 3 Set 4 Set 5
Push Press 265x4 285x4 300x4 313x4 313x4
Squat-Front 365-285x5 385-360x5 405-360x5 405-360x5 425-360x5
Lat Pulldown 240x8 250x8 260x8
Dumbell rows 110x8 120x8 130x8
Med Ball Throws Overhead 2x8 Side Twist 2x8

Thursday Set 1 Set 2 Set 3
Warm Up Cardio 10 Min
Calf Bands Single 15 15 15
Calf Raises Double Weighted 10 10 10
Calf Raises Single 10
Leg Curls Single 10 10 10
Leg Ext. Single 10 10 10
Calf Ext. Single 10 10 10
Cardio 20 min
Med Ball Throws 16x5 16x5 16x5

Friday Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7
Clean 220x3 265x3 285x3 300x3 313x3 313x3
Incline 290x6 305x5 315x5 325x4 340x3 350x3 365x3
Skull Crush 145x8 155x8 165x8
B. Bicep Curl 60x8 60x8 65x8
Forearms 135x15 50x15
Back Extension 55x10 55x10 65x10
Med Ball Crunch 10 4x25

RELATED ARTICLE
An Interview With Olympian Jarred Rome! An Interview With Olympian Jarred Rome!
Find out what happened to Jarred at the 2004 Athens Olympics, what his training is like, what is next for him and more...
[ Click here to learn more. ]


Week 4
Feb 17-21

Monday Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
Snatch 177x4 200x4 210x4 220x4 220x4
Bench 345x6 355x6 365x6 375x4 375x4 375x4
Dumbell Press 100x8 110x8 110x8
Flys stretch 20x8 25x8 25x8
Hip Flexor 13 10 10
Back Curls 45x10 45x10 45x10
Med Ball Throws Overhead 2x8 Side Twist 2x8

Tuesday Set 1 Set 2 Set 3 Set 4
Warm Up Cardio 10 Min
Calf Bands Single 15 15 15
Calf Raises Single Weighted 10 10 10
Leg Curls Single 10 10 10
Leg Ext. Single 10 10 10 10
Calf Ext. Single 10 10 10
Leg Jumps Single 10 10 10
Leg Jumps Double 10 10
Cardio 20 min

Wednesday Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
Push Press 285x3 300x3 313x3 333x3 353x3
Squat-Front 365-285x3 405-360x3 430-360x3 455-390x3 475-415x3 475-415x3
Lat Pulldown 250x8 250x8 260x8
Dumbell rows 110x8 120x8 130x8
Crunches 2x50
Side Crunches 2x25

Thursday Set 1 Set 2 Set 3
Warm Up Cardio 10 Min
Calf Bands Single 15 15 15
Calf Raises Double Weighted 10 10 10
Calf Raises Single 10
Leg Curls Single 10 10 10
Leg Ext. Single 10 10 10
Calf Ext. Single 10 10 10
Cardio 20 min

Friday Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
Clean 220x4 265x4 285x4 300x4 300x4
Incline 255x6 275x6 295x6 325x4 325x4 325x4
Skull Crush 145x8 155x8 165x8
B. Bicep Curl 60x8 65x8 65x8
Forearms 135x15 50x15
Back Extension 55x10 55x10 65x10
Med Ball Crunch 10 4x25

Jarred Rome
+ Click To Enlarge.
Author, Jarred Rome.


Week 5
Feb 24-28

Monday Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
Snatch 177x3 200x3 220x3 230x3 245x3 245x3
Bench 365x5 385x5 405x3 405x3 405x3 405x3
Dumbell Press 100x8 110x8 110x8
Flys stretch 25x8 25x8 25x8
Hip Flexor 15 10 10
Back Curls 45x10 45x10 45x10
Med Ball Throws Step Throw 3x8

Tuesday Set 1 Set 2 Set 3 Set 4
Warm Up Cardio 10 Min
Calf Bands Single 15 15 15
Calf Raises Single Weighted 10 10 10
Leg Curls Single 10 10 10
Leg Ext. Single 10 10 10 10
Calf Ext. Single 10 10 10
Leg Jumps Single 10 10 10
Leg Jumps Double 10 10
Cardio 20 min

Wednesday Set 1 Set 2 Set 3 Set 4 Set 5
Push Press 285x3 300x3 313x3 333x3
Squat-Front 365-285x4 405-313x4 425-360x4 425-360x4 445-380x4
Lat Pulldown 260x8 260x8 270x8
Dumbell rows 120x8 130x8 140x8
Crunches 2x50
Side Crunches 2x25

Thursday Set 1 Set 2 Set 3
Warm Up Cardio 10 Min
Calf Bands Single 15 15 15
Calf Raises Double Weighted 10 10 10
Calf Raises Single 10
Leg Curls Single 10 10 10
Leg Ext. Single 10 10 10
Calf Ext. Single 10 10 10
Cardio 20 min

Friday Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
Clean 265x3 285x3 300x3 313x3 333x3 333x3
Incline 315x5 325x5 345x3 355x3 365x3 385x3
Skull Crush 145x8 160x8 170x8
B. Bicep Curl 65x8 65x8 70x8
Forearms 145x15 50x15
Back Extension 55x10 55x10 65x10
Med Ball Crunch 10 4x25

* Hurt left quad on Wednesday


Week 6
March 3-7

Monday Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
Snatch 177x4 210x4 220x3 230x3 230x3
Incline 315x5 340x3 315x5 340x3 315x5 340x3
Skull Crush 135x8 145x8 155x8
Flys stretch 50x8 60x8 60x8
Hip Flexor 15,17 10 10
Back Curls 45x10 45x10 45x10
Med Ball Throws Step Throw 3x8

Tuesday Set 1 Set 2 Set 3
Stadium Stairs Sprints 6 D. Leg 1
Calf Bands 15 15 15
Calf Raises Weighted 10 10 10
Leg Curls 10 10 10
Calf Ext. 10 10 10
Cardio 15 min


Click Image To Enlarge.
Stadium Stairs.
Video: Windows Media (336 KB) MPEG (798 KB)

Wednesday Set 1 Set 2 Set 3 Set 4 Set 5
Push Press 285x3 313x3 333x2 333x2 353x2
Squat-Front
F.Lat Pulldown 250x8 250x8 250x8
Seated Rows 180x8 200x8 220x8
Upright Row 135x8 145x8 155x8
Crunches 2x50
Side Crunches 2x25

Thursday Set 1 Set 2 Set 3 Set 4 Set 5
Stadium Stairs Sprints 6 D. Leg 1
Calf Bands 15 15 15
Calf Raises Weighted 10 10 10 10
Leg Ext. 10 10 10
Calf Ext. 10 10 10
Cardio 15 min

Friday Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
Clean 265x4 285x4 313x3 313x3 323x3
Bench 355x5 385x3 355x5 385x3 355x5 385x3
Military Press 185x8 205x8 225x8 235x8
B. Bicep Curl 115x8 115x8 115x8
Forearms 155x15 50x15
Back Extension 45x10 55x10 55x10
Med Ball Crunch 10 4x25


Week 7
March 10-14

Monday Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
Snatch 210x3 220x3 230x2 245x2 255x2 255x2
Incline 325x4 345x4 360x4 380x2 390x2 405x1
Skull Crush 145x8 155x8 165x8
Flys stretch 60x8 65x8 70x8
Hip Flexor 15,17 10 10
Back Curls 45x10 45x10 45x10
Med Ball Throws Step Throw 3x8

Tuesday Set 1 Set 2 Set 3
Stadium Stairs Sprints 7 D. Leg 2
Calf Bands 15 15 15
Calf Raises Weighted 10 10 10
Leg Curls 10 10 10
Calf Ext. 10 10 10
Cardio 15 min

Wednesday Set 1 Set 2 Set 3 Set 4
Push Press 313x3 313x3 333x3 333x3
Squat-Front
F.Lat Pulldown 250x8 250x8 260x8
Seated Rows 220x8 240x8 240x8
Upright Row 145x8 155x8 165x8
Crunches 2x50
Side Crunches 2x25

Thursday Set 1 Set 2 Set 3 Set 4
Stadium Stairs Sprints 7 D. Leg 2
Calf Bands 15 15 15
Calf Raises Weighted 10 10 10 10
Leg Ext. 10 10 10
Calf Ext. 10 10 10
Cardio 15 min

Friday Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7
Clean 265x3 285x3 313x3 333x2 353x2 353x2 353x2
Bench 365x4 375x4 385x4 405x2 425x2 435x2 455x1
Military Press 185x8 225x8 235x6 255x6
B. Bicep Curl 115x8 115x8 115x8
Forearms 155x15 50x15
Back Extension 45x10 55x10 55x10
Med Ball Crunch 10 4x25

* Didn't Squat or Push Press(Quad)


Week 8
March 17-21

Monday Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
Snatch Pull 220x3 245x3 315x3 335x3 355x3 355x3
Incline 345x3 365x3 380x2 395x2 405x2 415x1
Skull Crush 145x8 160x8 170x8
Flys stretch 65x8 70x8 75x8
Hip Flexor 15,17 10 10
Back Curls 45x10 45x10 45x10
Med Ball Throws Step Throw 3x8

Tuesday Set 1 Set 2 Set 3
Stadium Stairs Sprints 8 D. Leg 2
Calf Bands 15 15 15
Calf Raises Weighted 10 10 10
Leg Curls 10 10 10
Calf Ext. 10 10 10
Cardio 15 min

Wednesday Set 1 Set 2 Set 3 Set 4 Set 5
Push Press 285x3 315x3 335x2 355x2 355x2
Front-Squat
F.Lat Pulldown 260x8 260x8 260x8
Seated Rows 240x8 240x8 240x8
Upright Row 145x8 155x8 165x8
Crunches 2x50
Side Crunches 2x25

Thursday Set 1 Set 2 Set 3 Set 4
Stadium Stairs Sprints 8 D. Leg 2
Calf Bands 15 15 15
Calf Raises Weighted 10 10 10 10
Leg Ext. 10 10 10
Calf Ext. 10 10 10
Cardio 15 min

Friday Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7
Clean 265x3 285x3 315x3 335x2 355x2 365x2 375x2
Bench 415x3 455x1 415x3 465x1 415x3 475x1
Military Press 185x8 225x8 235x6 255x6
B. Bicep Curl 115x8 135x8 135x8
Forearms 155x15 60x15
Back Extension 45x10 55x10 65x10
Med Ball Crunch 10 4x25

* Didn't Squat or Push Press(Quad)

Jarred Rome Jarred Rome
+ Click To Enlarge.
Author, Jarred Rome.