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Team Sport Power Workout

Team Sport Power Workout

Written by
January 9, 2015
Updated May 18, 2016
Category: Fitness
Tags: Bodyweight

Workout Summary

The Team Sport Power Workout demands intensive efforts that help to translate to explosive power and acceleration development. The progression is geared towards developing technical aspects of sprinting, jumping, and throwing and then gradually intensifying them to help shock the central nervous system into maximum power output. Make sure every workout is preceded with a thorough warm up that addresses mobility, dynamic flexibility, and central nervous system (CNS) activation. CNS activation drills can include any variety of skipping, hopping, short get off sprints, or medicine ball throwing.

Workout Instructions

Perform all workouts in group Each group before moving to next group. Rest 30 seconds to 1 minute between each rep. Rest 2 minutes between sets.

A1: Prowler Marching for Technique – 6 rounds x 10 yards

B1: Falling Starts – 6 rounds x 10 yards

C1: Medicine Ball Backward Overhead Throw (10-15 lb) – 3 rounds x 3 reps
C2: Box Jumps* – 3 rounds x 5 reps

Other Workout InstructionsOnnit Tplus

Workout Created By: Cameron Josse
Workout Demonstrated By: Cameron Josse

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Cameron Josse is the Director of Sports Performance at DeFranco’s Gym. He has worked with DeFranco’s Gym owner Joe DeFranco since he was 17 years old. As a former athlete in DeFranco’s training programs, Cameron was exposed to Joe’s unique approach to developing all the tools needed to succeed in athletics, eventually landing him on staff at DeFranco’s Gym. Cameron has worked with a wide variety of athletes, from youth all the way up to professional. He uses his experience as a former high school and collegiate athlete to enable him to connect with the athletes he deals with on a daily basis. Coupling all of the core principles of DeFranco’s Gym in addition to the unconventional training methods found at Onnit, Cameron aims to create fully optimized athletes that dominate on the field of play.
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