XPLODE!

In the time in which I’ve been boxing, I’ve had some comments about the power of my punches and how they’ve improved. At first I put this down to natural progression; however after thinking about it, I discovered that the increased power output was due to my gym sessions – specifically my warm up. I came across this gem of a warm up in a workout video for Terry Crews as he prepared for his role in The Expendables (http://www.youtube.com/watch?v=D-uBxxK4c3U). This short and sweet warm up really gets your engine running for a workout and also it works on your explosive power (perfect for people partaking in contact sports: Boxers, rugby players etc.)

In light of this warm up, I’ve tried my hand at creating a full workout solely based on developing and harnessing explosive power. Not only will it do that, it also works your full body, brilliant for your core and also because the movements are so fast it can serve as some form of cardio. It consists of ten exercises which are set out in the form of three circuits (4, 4, 2). Realistically you’re looking to complete 8-10 reps for each exercise, with two-three minutes rest in between sets. So without further ado, I’ll break it down.

Circuit 1

Jump Squats (With Barbell) – begin with normal squat motion, on ascent explode upwards and propel yourself off the floor.

Push Press (Barbell) – Hold bar at shoulder height, bend knees slightly. Quickly straighten legs and explode upwards with the bar, essentially performing a shoulder press.

Deadlifts (Barbell)

Kettlebell Swings – Using a single kettlebell, keep your back straight and legs slightly bent. Combine the power in your hips and arms to create a swinging motion, bring the kettlebell parallel with your shoulders and lower slowly.

Circuit 2

Power Clean and Press (Barbell)

Jumping Lunges (Holding medicine ball) – Perform a jump lunge and alternate legs, no break between legs. Ensure that you hold the medicine ball out in front of you.

Clap press ups

Swinging plate jumps – Begin in a half squat position with a light weight plate in each hand (2.5kg). Extend the plates behind you. Proceed to swing the plates forwards whilst jumping as high as possible.

Circuit 3

Box Jumps

Upright row (barbell)

So there it is, a workout designed to develop your explosive power whilst getting your muscles toned and ripped. You only need a light weight for this workout, I’d definitely recommend beginning with a really low weight. I again only use 30kg for the whole thing and its enough to really work me hard. Hopefully some of you will feel confident enough to try this workout, please feel free to come to me with any feedback or questions and any results if you do decide to stick with it. It's shown positive results both for myself and for my training partner; its definitely worth a go if you want to really unlock a high power output!

Train hard, but train safe,

Alex.