Breakin In the New Cleats With a POWER Workout

With only two days left until camp it was time to pick up some new cleats.  They looked way to nice and shiny so I had to break these suckers in with a quick but intense power workout.  Though brief this workout will help build anaerobic power.  For this workout, my explosive submax throw was done with a 100 pound stone I found on FDU's campus last spring.  However, you can use anything.  If you have nothing to throw, do hurdle hops, otherwise, stones, medicine balls, kettlebells, or dumbells will work.  Just make sure whatever movement you do it's with submax resistance and it's explosive!  Follow it immediately with a relatively short max effort sprint.

Warmup
Dynamic Warmup

Anabolic Power Training--8 Rounds
1a) Submax Throw--100 Pound stone from ground over shoulder x 2
1b) Sprint--Hill sprint

Gymnastics Static Strength/Prehab--3 Rounds
2a) Handstand Progression
2b) Single Leg Glute Bridge x 10 each

This is a great way to condition for most sports, (in my case football) because it trains your body in the glycolytic system.  In football each play is a burst of high intensity followed by an elongated period of rest.  This is why it makes absolutely NO SENSE for a football player to run long distances at a slow pace to condition.  When do you ever see a football player run two miles at a jogging pace?  Absolutely never.  This kind of explosive training increases your body's capacity to operate in the glycolytic system, which is your body's energy system of choice after the body's ATP supply (its first source of energy) is burned up.  It would take an entire book to explain the body's energy systems and specifically how they operate, so to put it simply, identify the movements and duration of movements in your particular sport and train for them.  Don't waste your time doing long slow cardio because you see everyone else doing it.  High intensity interval training and anaerobic power training is the best way build explosiveness, muscle, and increase work capacity without sacrificing power output which is EXACTLY what slow sustained cardio does!