Boom!
It’s a soccer kick, a football tackle, home run swing, knockout punch, slam dunk, golf drive, tennis serve or any other athletic movement that requires maximum power to be delivered in a split second.
You have trained for endurance. You have trained for strength. The last advantage that you need over your opponent is the explosive power that will overcome any resistance to you scoring. To do that, you must train and prime your muscles for that distinct advantage.
You have two types of muscle fibers in virtually every muscle in you body. Your type I, or slow-twitch muscles fibers are important to train for endurance with high rep workouts, such as the Tick Tock Challenge 600 Rep Workout. These fibers keep you going through your match, round or four quarters.
Your type II, are strictly for quick fast movements and are key to exercise for explosive athletic power. Unfortunately, most of the time, these muscle fibers are not exercised and don’t have a chance to grow and improve.
When exercising for power, you must put 100 percent of your attention and energy into each individual rep. Push as hard and as fast as you possibly can. Quality, not quantity, is key to building power with this 20-minute circuit workout. Include this workout regularly into your schedule to increase force behind every movement you make…
Perform each exercise for two minutes. Again, focus on being as explosive as possible with each individual repetition. Do not worry about the number of reps you complete.
Jog in Place – Click to view the video
A quick two minute warm up.
Muscles Worked: Total body warmup/cardiovascular exercise.
Squat with Calf Raises - Click to view the video
Make this move explosive, and jump as high as you can when you come up from your squat. Perform for 2 minutes.
Muscles Worked: Quadriceps, glutes, hamstrings, calves.
Wood Chop – Click to view the video
Quick turns here. 2 minutes.
Muscles Worked:Shoulders, triceps, biceps, quadriceps, glutes, hamstrings, core muscles.
Decline Push Up on the Bench – Click to view the video
Come down slow, push up fast. Down slow, up fast. 2 minutes.
Muscles Worked: Pectorals, triceps, biceps, shoulders.
Ab Twist (Dumbbell) – Click to view the video
Fast twists. Work your core. Do as many as you can 2 minutes.
Muscles Worked: Abdominal muscles, back muscles.
Tricep Dips – Click to view the video
Down slow, up fast. 2 minutes.
Muscles Worked: Triceps.
Vertical Shoulder Raise (Dumbbells) – Click to view the video
Down slow, up fast. 2 Minutes.
Muscles Worked: Shoulders, trapezius, biceps.
Wall Sits – Click to view the video
2 minute hold. Slip in an endurance workout here. Consider it “the calm before the storm.”
Muscles Worked: Quadriceps, glutes, core muscles.
Squat with Calf Raises – Click to view the video
Yep! Do it again! 2 minutes.
Muscles Worked: Quadriceps, glutes, hamstrings, calves.
Two – Arm Curls (Dumbbells) – Click to view the video
Fast Curls. 2 minutes.
Muscles Worked: Biceps, core muscles.
Pilates Crunch 45 Degree Hold – Click to view the video
Muscles Worked: Abdominal muscles, back muscles.
Finish with an isometric exercise for your core, which is key to every explosive movement.
Nice work! Post your time below to track your time on Facebook and encourage others!
Click here to find out how to optimize your post-workout recovery!
