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Explosive

The document outlines a structured workout regimen categorized into explosive, strength work, and grip training across hard, medium, and light days. Each category includes specific exercises with designated sets and repetitions aimed at enhancing explosive power, strength, and grip. The program emphasizes a progressive approach to training intensity and volume based on the difficulty level.

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David Gorgan
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4 views3 pages

Explosive

The document outlines a structured workout regimen categorized into explosive, strength work, and grip training across hard, medium, and light days. Each category includes specific exercises with designated sets and repetitions aimed at enhancing explosive power, strength, and grip. The program emphasizes a progressive approach to training intensity and volume based on the difficulty level.

Uploaded by

David Gorgan
Copyright
© All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd

EXPLOSIVE (START EVERY SESSION)

🟥 Hard

 Jumps – 5×4

 Explosive push-ups – 5×4

 Explosive pull-ups – 5×3

🟨 Medium

 Jump squats (fast) – 4×5

 Fast push-ups – 3×8

 Fast pull-ups – 3×5

🟩 Light

 Easy jumps – 3×3

 Light explosive push-ups – 2×5

💪 STRENGTH WORK

🟥 HARD DAY

Push (max = 25)

 Elevated Push-ups – 4×15–20

 Diamond push-ups – 3×8–10

Pull

 Pull-ups – 5 sets (aim 7–10 first sets, then max)

Legs (max jump squat = 20)

 Jump squats – 4×12–15

 Bulgarian split squats – 3×8 each leg

Calves

 Single-leg calf raises – 4×15 each


Core (max crunch = 25)

 Crunches – 3×20

 Hanging/leg raises – 3×10–12

 Russian twists – 3×25

Grip

 Dead hang – 4× max timp (30–60+ sec)


 Towel hang (prosop pe bară) – 3×20–40 sec
 Fingertip push-ups (pe degete) – 3×5–10

🟨 MEDIUM DAY

Push

 Push-ups – 4×12–18

Pull

 Pull-ups – 4×6–8

Legs

 Squats – 4×25–35

Calves

 Calf raises – 4×25

Core

 Crunches – 3×15–20

 Bicycle crunches – 3×20

Grip

 Dead hang – 3×30–45 sec


 Farmer carry improvizat (rucsac greu în mâini) – 3×30–60 sec
 Fingertip plank – 2×20–30 sec
🟩 LIGHT DAY

Push

 Slow push-ups – 3×10–12

Pull

 Dead hang – 3×30–60 sec

Legs

 Slow squats – 3×15

Calves

 Slow calf raises – 3×15

Core

 Side plank – 3×30–45 sec

Grip

 Dead hang ușor – 2×20–30 sec


 Strângere minge / grip trainer – 2–3 min
 Stretch pentru degete și antebraț

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