13d • 🏋️ Today's Training
Speed & Power Series
Explosive Power & Speed
Here is a variation of contrast training to help develop explosive acceleration, reactive strength, and horizontal force production with this sequence:
* Banded Triple Jump
* Lateral Broad Jump → Sprint
* Sled Sprint
This style of training helps improve:
* First step explosiveness
* COD/agility
* Elastic/reactive power
* Force transfer for sport performance
Great for fighters, field sport athletes, and tactical populations looking to move faster and produce force more efficiently.
Keep the intent high, the reps low, and focus on QUALITY over fatigue.
Sample Flow:
3–5 rounds
• Triple Jump x3 contacts
• Lateral Broad → 10m Sprint x2/side
• Sled Sprint x15m with BW on the sled
Rest 2–3 min between rounds.
Full Example
- Acceleration Contrast Series
A1. Banded Triple Jump
3 contacts
Rest 20 sec
A2. Lateral Broad Jump → 10m Sprint
2/side
Rest 45 sec
A3. Heavy Sled Sprint
15m
Rest 2–3 min
4–5 total rounds
Try this out on your next speed and power day.
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Speed & Power Series
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