Phase 3 Athleticism| Week 2 Day 5| Upper Body + Sprints

*Week 2: Building Explosive Power** You’ll notice slight rep adjustments this week, but the overall structure stays familiar and that’s intentional. **Your Focus This Week: Speed and Intent** Now that you’ve learned the movement patterns, it’s time to elevate your training. This week is all about **rate of force development** how quickly you can generate power. Here’s what that means: 👉🏽Move with intention- Every rep should be purposeful. Focus on explosive concentric movement especially as reps lower (the “push” or “lift” phase) while maintaining perfect form. 👉🏽Power ≠ sloppy- Explosive doesn’t mean fast and out of control. It means generating maximum force with crisp, controlled technique. 👉🏽Embrace the pause: You’ll add longer pauses at the bottom of your main lifts. This eliminates momentum and forces your muscles to fire harder on the way up, building raw strength and power from a dead stop. 😮‍💨😮‍💨You may find yourself much more exhausted and winded after your sets this week. That’s completely normal! Explosive movements demand more from your cardiovascular and nervous systems. If you’re breathing harder and feeling more fatigued, it means you’re doing it right, you’re training at a higher intensity. **The Bottom Line**: You’re training your nervous system to recruit muscle fibers faster and more efficiently. Get comfortable being uncomfortable in those pauses, then explode out with confidence. This is where real athletic power is built. Let’s go! 💪 ----- This workout is all about powerful rotation, the key to athleticism. You’ll start with 3x30 second all-out sprints to keep your heart rate elevated before diving into upper body work. Rotation unlocks the rib cage and pelvis, letting them move more congruently with one another, which will help your body feel a lot better overall. The session combines eccentric landmine push press for strength, explosive chin-ups, and supersets focused on biceps, back, and rotational core power. Your finisher targets shoulder stability, upper body and tricep strength, and deep core, utilizing the transverse abdominis and multifidus for stabilizing your body. 👏🏼👏🏼For the sprinting: These are recommended speeds. Please sprint at your own comfort level as long as you’re hitting 80-90% maximal effort. The sprints are 30 seconds long, with full recovery until your heart rate comes back down ( you may need more than 1 minute recovery) make sure you rest completely so you can give everything you have each set. 👉🏽 If you don’t want to sprint, I encourage doing some form of “all out” on any cardio machine. Stairs, rowing, ski row, bike etc. all out effort for 40 seconds has many health benefits for you!