Welcome to Workout of the Week, number 85. This time we have a four-day upper-lower ballistic-dynamic power workout.
So what’s that? The training goal is to develop power—ballistic and dynamic power. We looked at the force-velocity curve before in previous videos. So if we look at that curve, we see different sections of the curve. Our goal is to develop power—ballistic and dynamic. So we target this part of the curve and we target this part of the curve. Yeah, so it’s pretty much the middle part of the curve.
So training variables: For the ballistic power development, we use 20% to 50% of the one-rep max. And for the dynamic power development: 50% to 70%. The rep ranges are 2 to 6. And the exertion is light to medium. The training effort: it’s a dynamic effort and a ballistic effort.
If we look at the exercises, it’s based on fundamental movements: squat, hinge, push, pull. But the ballistic movements obviously are performed ballistically, and the dynamic power development is mainly done with accommodating resistance. The exercise order: most complex to least complex, or most explosive to less explosive. We’ll see that in a minute.
More training variables: So it’s a four-day-a-week—training frequency is four days. The organization is a station training and includes some complexes. The training split is an upper-lower split. And then we’ll look at it. So how does it look? Here we are, and we’ll jump right into it.
Okay, so here we are inside our four-day upper-lower ballistic and dynamic power workout. You download the PDF. You see the overview of the workout. And then you see how the week is structured. So Workout One and Two: the ballistic power—day one lower body, day two upper body—then one day of rest. And then we have Workout Three and Four. Yeah, lower body dynamic and upper body dynamic. Yeah, so that’s the upper-lower.
So let’s have a look at Workout Number One: the lower body ballistic. Yeah, so we do a medicine ball scoop, we do barbell jump squats, and we do a single-leg leg press throw. So if you followed previous videos, you can see here it’s a bit of the structure: full body. So the medicine ball scoop resembles what we usually do with an Olympic lift. Yeah, like a power clean or a clean pull. But then obviously we throw the medicine ball up into the air ballistically. The jump squats—that’s the bilateral squat variation. And the single-leg leg press throw is the unilateral squat variation.
So here we use three sets of three at 20% of the one-rep max for all exercises. So then you’ll wonder, “Okay, 20% of what?” You download the Excel file in the membership—there it is outlined. But as I said, we use the percentage of the so-called parent exercise. The parent exercise for the scoop is the power clean. The parent exercise for the jump squat is the back squat. And the parent exercise for the single-leg press throw—that’s the easiest one—it’s the single-leg leg press.
Then if we go to Workout Number Two: upper body ballistic. We do a medicine ball push press. Yeah, so here we see the most explosive exercise first. Yeah, because we use a little bit of the lower body and then focus on the arm movement because it’s an upper body workout. Then we do the medicine ball slam, and then we do the bench throw. Yeah. So here we see also we do three sets of three at 20% of the one-rep max for all exercises. We combine the push press and the slam because one is a vertical push and the other one is a vertical pull.
And then we go to Workout Number Three: the lower body dynamic. Here we do the box squat band-resisted, the split squat band-resisted, and the RDL band-resisted. Intensities and reps: three sets of four repetitions at 50% of the one-rep max. That obviously progresses over the weeks once you get the four-week periodized program.
If we look at Workout Number Four: upper body dynamic. Same thing here. Accommodating resistance: bench press band-resisted, bench row band-resisted, and the cable push-pull. Yeah, same thing: three sets of four at 50% of the one-rep max.
That concludes the four workouts. Download the PDF. You get the glossary explaining the terms if you don’t know them. Then you can read a bit about myself. You can read what my former athletes have to say about me. Also, what some of my colleagues and former colleagues as well as mentees have to say about me. And then last but certainly not least, you can subscribe to the membership. Inside the membership, you get the four-week periodized program. So where are we? Workout of the Week 85. So you get this one plus another 84 four-week periodized programs. Anyway, let’s go back and finish that presentation.
What are the next steps?
You download that program—the PDF. You join the membership. Inside the membership, you get the four-week periodized program. You like and subscribe. So you can grab all previous workouts here. You can watch the previous workout. And if you haven’t already, your last chance to subscribe. Otherwise, I’ll see you next week with Workout of the Week, number 86.
