Power and explosiveness: Two of my favorite words. This workout will take you through supersets, dropsets, and one giant set, then into plyometrics to help you build serious muscle and conditioning. It's time to lift, crawl, and leap!
This workout is going to get you going in two directions. In the first half, you'll work with presses, curls, push-ups, flyes, and other staple moves for your arms and back. Then we'll move into functional training using a series of high-energy plyometrics to increase power and explosiveness in your legs.
For the plyometrics segment, you'll need about 15 yards of space to run some suicides and perfect your bear crawls. In a perfect world, you'll also have a staircase nearby where you can do some outrageous uphill broad jumps.
Part 1: Conditioning
Hammer Curl To Shoulder Press3 sets of 10-15 reps, rest 45-60 seconds
Plate Rear-Delt Fly3 sets of 10-15 reps, rest 45-60 seconds
Part 2: Power and Explosiveness
Circuit: 2 rounds
Suicides15 yards, rest 45-60 seconds
Broad Jump To Tuck Jump15 yards, rest 45-60 seconds
Bear Crawl15 yards, rest 45-60 seconds
Step Tuck Jump15 yards, rest 45-60 seconds
Broad Jump On Stairs5 jumps, rest 45-60 seconds
Raynor's Technique Keys
Superset 1: Hammer-curl shoulder press with barbell curl
This first compound movement will work your biceps and shoulders. Do them both standing to help you keep your core engaged. No cheating or rocking! Keep your back straight and your core muscles working.
Superset 2: Military press with alternating dumbbell curls
Just like you don't want to rock and use your momentum instead of your arm strength, don't use your legs to pop the barbell up on your military presses. Use shoulders only to push the load up.
Superset 3: Dumbbell lateral raise with Standing concentration curl
Keep your legs from swinging during this superset: Lift from your shoulders only. For the lateral raise, choose a weight you can hit 10-15 reps with, then lift to failure on each set. As you come to the top of the lift on your curls, swing out your pinky finger and get a better contraction in the peak of the biceps.
Dumbbell Lateral Raise
Giant Set: Plate rear-delt fly, Incline push-up, push-up
You want to do a lot of reps with these next three exercises to keep the intensity high and really burn up those muscles. As you do your flyes, keep your core engaged and your shoulders forward. When you do both the incline push-up and the floor push-up, focus on really engaging your chest and limiting how much you use your arms to push up.
Power conditioning circuit
Your arms and back should be pretty fatigued by now, so the focus will move to your legs and your lungs. You're going for explosiveness here, so when you do them, think "quick release of power." Imagine you're an NFL prospect in your first combine and want to really impress the scouts. Finish the routine by doing some very challenging broad jumps up stairs. Note: Upstairs only.
Implementing This Workout
This is a demanding whole-body workout you can incorporate once or twice a week into your current training program, perhaps on a day where normally would just do shoulders or arms. Work on that quick release of power could help your leg training elsewhere in the week, and keep your conditioning in top shape.
Keeping your rest periods at about 45 seconds to one minute, and doing the power conditioning twice, you should be able to get through whole routine in about an hour. It's all about high reps and constantly improving how far, fast, and high you go!