Name: Playbook - TrickStrong RX - W1/D4 Power (Full Body)
Uploaded: 2023-11-08T15:55:23.419Z
Duration: 45 min
Description: W1/D4 Power (Full Body)

Rotational tosses prolly my new favorite exercise now

Aidan

I loved the sprints loop until about the 3rd set, then I started dying

Dylan

I did not enjoy the sprints. But I know it’ll do wonders for me.

Charlie Grenhart

I didn’t know I needed medicine ball tosses in my life til now

kctricks

Denis

Ange

Kristian

Great! Had to come up with some modifications tho bc I don’t have a slam ball and my medicine ball is too loud to bounce against my wall - could be helpful to list modifications in future workouts

Mikael

Casey

Ethan

KB swings are great for building explosiveness in our hinging pattern. This is important for any athletic activity, including jumping, landing, running, cutting and pivoting. 

The deadlift is very effective in strengthening the hip hinge, whereas the KB swing stresses power. Like the deadlift, we need to maintain a neutral spine when doing this. The core stability we need is much more dynamic as we move quickly through this exercise. 

Start with a KB between your legs. Bend at the hips and knees a bit, similar to the bottom of a deadlift. Swing that KB backwards between your legs. Use that momentum, combined with great timing of your glutes to thrust your hips forward. Maintain a neutral spine. 

Your arm should reach chest height just due to the momentum alone.

Once your form is solid, progress in weight to challenge yourself!

KB Swings

Box Jumps are amazing for building leg strength, stability and explosiveness. The goal is to land in the center of the box with good landing mechanics: 

Absorb landing by bending at the hips, knees and ankles with core braced.

Stick landing for 3 seconds before standing. This solidifies good landing technique and deceleration ability. This is critical for improving performance and longevity.

Box Jump

This one predominately stresses our shoulder extensors and rotator cuff which are involved in our pulling strength and stability in the upper body. 

We also get a huge benefit in the lower body as our leg has to rapidly decelerate us. This trains our legs and core to absorb forces which will be useful in improving landing mechanics. 

Again, we want to create that stable base with total body tension so that after the ball is released, we come to a stop as soon as possible. 

Deceleration of the upper body is also going to be important to us injury prevention and improving performance.

Slam Ball - Single Leg

EMOM = Every minute on the minute. Perform this circuit at the top of every minute, and rest until the next minute starts.

Few exercises beat sprinting for developing monstrous lower body power and athleticism.

Be sure to fully warm up before going all out! We recommend a few warmup sets at 50-60% before getting into the 80%+ range.

Sprint

The chest pass is an awesome drill for developing power through the pecs, abdominal muscles, triceps and delts.

It teaches us to coordinate the upper and lower extremities to generate power as we do in athletics (switch legs at the halfway point). 

If you wanted to focus more on your arm pushing strength rather than coordinated motion, you could stand in a neutral stance as you throw it. This tends to be less friendly for the back, however. Be sure to engage your core to maintain a neutral spine. 

This is a lower impact way to train upper body pushoff mechanics for handed skills like touchdown raiz and cartwheel.

Chest Pass - Medicine Ball

Sprint/Toss EMOM x5

Lateral skier jumps super set with a med ball rotational toss.

The skier and it’s variations are amazing for building single leg strength, stability, explosiveness and change of direction ability in a safer, controlled environment.

Skiers are a valuable exercise in preparing us to cut, pivot, take off and land in a 3 dimensional way as we often do in tricking and other athletics

Skier Jumps

In the rotational toss, we have to coordinate motion from the ground up in multiple planes of motion. We need to train rotational power not only to improve our twisting, but to reduce injury risk. The stronger we are in the transverse, or rotational plane, the more resilient we will be to unexpected forces.

W1/D4 Power (Full Body)

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