2° step/ FORZA ESPLOSIVA

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Secondo me dovresti utilizzare esercizi pliometrici e, con ispiranzione ai DE de Westside, potresti utilizzare sessioni di 8 o 10 x 2 (ripetizioni) col 60-70 % del massimale.

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New & Improved Skinny Bastard Template
Now that you’ve learned some of the theory behind my new training template, it’s time to see it in its entirety. This first schedule is my basic template. It will work for most athletes during their off-season when strength training takes precedence over other forms of conditioning and technical training. You’ll notice, after reading this template, that I’ve provided you with a variety of other templates that can be utilized during different times of the year.

MONDAY – Max-Effort Upper Body

Max-Effort Exercise – work up to a max set of 3-5 reps in one of the following exercises:
Thick bar or regular barbell bench press
Barbell floor press
Rack lockouts / Suspended chain lockouts
Incline barbell bench press (regular grip or close grip)
Close-grip bench press (index finger on smooth part of bar)
Weighted chin-ups
Board presses or foam presses
Chain bench press (*recommended for not-so-skinny bastards)
Band bench press (*recommended for not-so-skinny bastards)
Reverse band bench press (*recommended for not-so-skinny bastards)
Supplemental Exercise – perform 2 sets of max reps in one of the following exercises. (Choose a weight you can perform for 15-20 reps on the 1st set. Use the same weight for both sets and rest 3-4 minutes between sets).
Flat DB bench press (palms in or out)
Incline DB bench press (palms in or out)
DB floor press (palms in)
Barbell push-ups (wearing weighted vest)
Blast strap push-ups (wearing weighted vest)
“Criss-cross” chain push-ups
“Triceps death”
Chin-ups (don’t perform these if you chose to do weighted chin-ups for your first exercise)
Horizontal pulling / Rear delt superset - Superset one exercise from “Group 1” with one exercise from “Group 2.” Perform 3-4 supersets of 8-12 reps of each exercise.
Group 1

DB rows
Barbell rows
Seated cable rows (various bars)
T-bar rows
Chest supported rows
Group 2

Rear delt flyes
Scarecrows
Face pulls
Seated DB “power cleans”
Band pull-aparts
Traps – Perform 3 – 4 sets of 8-15 reps of one of the following exercises:
DB shrugs
Barbell shrugs
Safety squat bar shrugs
Behind the back barbell shrugs
Elbow flexor exercise - Perform 3-4 sets of 8-15 reps of one of the following exercises:
Barbell curls (regular or thick bar)
DB curls (standing)
Seated Incline DB curls
Hammer curls
Zottmann curls
Iso-hold DB curls
TUESDAY – Dynamic-Effort Lower Body

Jump training – choose one of the following exercises and perform 5-8 sets of 1-3 jumps:
Box jumps
Vertical jumps
Broad jumps
Hurdle hops (jump over hurdle and land on ground)
Box squat into box jump
Depth jumps (onto box)
Weighted Reactive box jumps
Unilateral exercise (w/ added ROM) – choose one of the following exercises and perform 2-3 sets of 8-10 reps:
Bulgarian split squats, front leg elevated (holding DB’s or with a barbell)
Barbell reverse lunge, front foot elevated
Barbell reverse lunge w/ knee lift (front foot elevated)
Step-ups (box height slightly above knee)
Hip extension exercise – choose one of the following exercises and perform 3 sets of 8-12 reps:
45-degree hyperextensions
Reverse hyperextensions
Pull-throughs
Swiss ball back bridge + leg curl
Glute-ham raises
Romanian deadlift
Forward sled dragging, upright posture (3 sets of 30 yards)
Weighted Abdominals – choose one of the following exercises and perform 4 sets of 10-15 reps:
DB side bends
Offset barbell side bends
Barbell Russian twists
Low cable or band pull-ins
Hanging leg raises
Weighted Swiss ball crunches
Spread-eagle sit-ups (holding DB over chest)
Standing sit-ups (using a band or a high pulley)
THURSDAY – Repetition Upper Body

Repetition Exercise – choose one of the following exercises and perform 3 sets of max reps OR 4 sets of 12-15 reps:
Flat DB bench press (palms in or out)
Incline DB bench press (palms in or out)
DB bench press on Swiss ball (palms in or out)
DB floor press (palms in)
Push-up variations
Chin-up variations
Barbell bench press (55-60% of 1RM)
Vertical pulling / Rear delt superset - Superset one exercise from “Group 1” with one exercise from “Group 2.” Perform 3-4 supersets of 8-12 reps of each exercise.
Group 1

Lat pulldowns (various bars)
Chin-ups (don’t perform these if you chose to do chin-ups for your first exercise)
Straight arm pulldowns
Group 2

Rear delt flyes
Scarecrows
Face pulls
Seated DB “power cleans”
Band pull-aparts
Medial delts – choose one of the following exercises and perform 4 sets of 8-12 reps:
DB lateral raises
L-lateral raises
Cable lateral raises
DB military press
DB side press
Traps / Arms superset - Superset one exercise from “Group 1” with one exercise from “Group 2.” Perform 3 supersets.
Group 1 (Perform 8-10 reps)

DB shrugs
Barbell shrugs
Safety squat bar shrugs
Behind the back barbell shrugs
Group 2

Barbell curls (8-10 reps each set)
DB curls (8-10 reps each set)
Seated Incline DB curls (8-10 reps each set)
Hammer curls (8-10 reps each set)
Zottmann curls (8-10 reps each set)
Iso-hold DB curls (8-10 reps each set)
DB triceps extensions (10-15 reps each set)
Triceps pushdowns (15-25 reps each set)
Grip / Forearms – choose one of the following exercises:

Wrist roller (2-3 sets of 2-3 reps)
Thick bar or heavy DB holds (2-3 sets of max time)
Plate pinch gripping (2-3 sets of 2-3 reps)
Captains of Crush gripper (3 sets of max reps each hand)
Rice digs (3 timed sets)
*DON’T train your grip/forearms if you’re planning on deadlifting the next day.

FRIDAY – Max-Effort Lower Body

MAX-EFFORT LIFT – work up to a max set of 3-5 reps in one of the following exercises:

Box squats (regular bar, safety squat bar, cambered bar, buffalo bar)
Free squats (regular bar, safety squat bar, cambered bar, buffalo bar)
Straight bar deadlifts (traditional style, sumo style)
Trap Bar deadlifts
Rack pulls (partial deadlifts)
Tire flip – (remember, your max-effort lifts don’t necessarily have to be limited to just barbell exercises!)
*Bands and/or chains can be incorporated into all of the above exercises for the not-so-skinny bastards reading this article.

UNILATERAL MOVEMENT – choose one of the following exercises and perform 3 sets of 6-12 reps:
Bulgarian split squat variation (holding DB’s or with a barbell)
Reverse lunge variation
Step-up variation
Walking lunges
Backward sled drags (3 sets of 30 yards)
Forward sled drags, 45-degree angle (3 sets of 30 yards)
HAMSTRING / POSTERIOR CHAIN MOVEMENT – choose one of the following exercises and perform 3 sets of 8-12 reps:

45-degree hyperextensions
Reverse hyperextensions
Pull-throughs
Swiss ball back bridge + leg curl
Glute-ham raises
Romanian deadlifts
Forward sled dragging (upright posture)
Ground-based, high-rep abdominal circuit – Example: sprinter sit-ups, V-ups, toe touches, hip thrusts. Perform 10-20 reps of each exercise and go through the circuit 2-3 times. Rest 1-2 minutes between circuits.

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