Increase StrengthAdvanced10 weeks50-65 min

Power & Speed

An explosive strength and speed program integrating Olympic lift variations with plyometrics. Built for athletes who need raw power and fast-twitch muscle development.

Equipment Needed

BarbellDumbbellsKettlebell

Target Muscles

LegsBackShouldersCore

Weekly Schedule

Monday

Power Cleans + Squats
  • Power Clean
  • Back Squats
  • Box Jumps
  • Core

Tuesday

Speed Work
  • Sprint Intervals
  • Agility Drills
  • Broad Jumps

Wednesday

Rest

Rest day — recovery is essential for progress.

Thursday

Snatch Variations + Deadlift
  • Hang Snatch
  • Deadlift
  • KB Swings
  • Pull-ups

Friday

Plyometrics
  • Depth Jumps
  • Bounding
  • Med Ball Throws
  • Tuck Jumps

Saturday

Active Recovery
  • Swimming
  • Mobility Work

Sunday

Rest

Rest day — recovery is essential for progress.

Rest Guidance

Rest 2-3 minutes for power exercises. 60s for accessory work.

Safety Tips

  • ✓Master technique with light weight before going heavy.
  • ✓Always train explosive movements when fresh.
  • ✓Use bumper plates and proper flooring.
  • ✓Have a qualified coach review your Olympic lifts.
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