STS 2-12-09 & The Triple Extension

"There is no substitue for athletics." - Robert Francis Kennedy

- The reason why you train for power & explosiveness.

That is simply a product of his training. If he can do that at his weight, why can't you?

The most important thing to notice about the video is his Triple Extension. The Triple Extension is explosive extension of the hip, knee, & ankle joints, in any direction. The T.E. is involved in every single explosive lower body sports movement, so your training should emulate as such. (You know it when you see it on the field, the receiver "loads" his jump and springs through the air, extending through all 3 major lower-body joints) When training, every single lower body exercise you perform should involve the Triple Extension, as explosive as possible (once you've perfected proper form, of course).

Here's a solid article on the Triple Extension and the benefits of training for power. You can skip the parts on the Clean & the Snatch if you don't already know them. While the clean & Snatch are phenomenal ways to train the body & the Triple Extension, they take a legitimate 6 weeks to master safely. And in the 6 weeks it's take to learn them you could also learn 35+ other different full-body athletic movements that would train the T.E. & body as effectively. The Clean is awesome, but it's not your only option.

Workout

Warmup

Med-ball Warmup consisting of continuous movement on the "power pads" (just bouncing on the toes like jump-roping) while moving through every type of standing, twisting and 1 leg throws. Also mixed in lots of shuffles, backpedals, and some pushups-to-sprints.

Lunge Complex
W/40lb Bar. Nothing hits the entire hip complex top to bottom like it.

1A: Forward lunge with simultaneous overhead press w/50lb bar (step back to standing, bar comes back down to shoulder position) 12 reps
1B: Backward lunge with simultaneous overhead press (step back to standing, bar comes back down to shoulder position) 12 reps
1C: Backward lunge with simultaneous overhead press then step through (bar comes back down to shoulder position) with same leg into forward lunge with overhead press (step back to standing, bar back to shoulders) 10 reps.

Cable Sequence

10 minutes of Cable work, lots of cable squat rows, lunges w/punch, backwards lunge w/row. Just training the entire body as one single unit with the core as the center of the action moving with Flow. All pillar strength (shoulder, hip, & core stability) all the time.

2: Crossover Step-Ups 2 sets of 12

Same as the video (notice the awesome Triple Extension) but with a nice lil' added proprioceptive aspect. Instead of just going straight up-n-down, start with right foot on the left side of the plyo box. Step up properly with strong knee drive and then step over with the left foot now landing on the right side of the plyo box and then step back down with right foot. Repeat, crossing over every step. Really hits the outer & inner hips muscles while challenging your balance & stability.

3: Deadlift-to-Snatch. See previous post for beginner & advanced descriptions. 4 sets of 6 as explosive as possible with Flow.

4: 1-leg squats on calf machine. Instead of using this machine for just your calves (laaame) you might as well get some Triple Extension & unilateral training action in. Remember: you dictate the movements...not the machine. Put the height all the way at the bottom, use a light weight, and start with your right leg with left leg locked out in front of you in dorsiflexion. Flow through 1/4 squats on 1 leg, do 20, then switch. Really feel that T.E. and power from each leg. I also call these bad boys "knee savers".

Stay Frosty,
#40