Explosive Movement 3 (Marcus Blackwood)

Science Behind the Plan:

"Explosive power is the hallmark of elite athletic performance," says Marcus. This plan focuses on developing rate of force development and reactive strength through explosive bodyweight training. The program implements contrast training principles and strategic rest periods to optimize power output.

6-Week Program:

Week 1-2: Explosive Foundation

  • Day 1: ggaa! (legs, legs, abs, abs, overall) - Lower body focus

  • 6 reps × 4 sets per exercise (explosive execution)

  • 2 min rest between sets

  • Day 2: eehhm (chest, chest, shoulders, shoulders, arms) - Upper push focus

  • 6 reps × 4 sets per exercise (explosive execution)

  • 2 min rest between sets

  • Day 3: kkiit (back, back, biceps, biceps, triceps) - Upper pull focus

  • 6 reps × 4 sets per exercise (explosive execution)

  • 2 min rest between sets

  • Total volume per week: =504 reps

Week 3-4: Explosive Development

  • Day 1: ggaaj! (legs, legs, abs, abs, hips, overall) - Lower body focus

  • 5 reps × 5 sets per exercise (explosive execution, advanced variations)

  • 2.5 min rest between sets

  • Day 2: eehhm! (chest, chest, shoulders, shoulders, arms, overall) - Upper push focus

  • 5 reps × 5 sets per exercise (explosive execution, advanced variations)

  • 2.5 min rest between sets

  • Day 3: kkiit! (back, back, biceps, biceps, triceps, overall) - Upper pull focus

  • 5 reps × 5 sets per exercise (explosive execution, advanced variations)

  • 2.5 min rest between sets

  • Total volume per week: =525 reps

Week 5-6: Explosive Mastery

  • Day 1: ggaajq (legs, legs, abs, abs, hips, quads) - Lower body power

  • 4 reps × 6 sets per exercise (explosive execution, elite variations)

  • 3 min rest between sets

  • Day 2: eehhmp (chest, chest, shoulders, shoulders, arms, traps) - Upper push power

  • 4 reps × 6 sets per exercise (explosive execution, elite variations)

  • 3 min rest between sets

  • Day 3: kkiitf (back, back, biceps, biceps, triceps, forearms) - Upper pull power

  • 4 reps × 6 sets per exercise (explosive execution, elite variations)

  • 3 min rest between sets

  • Total volume per week: =576 reps