Explosive Strength 2 (Ethan "Gold" Harris) Science Behind the Plan: "True explosive strength requires both maximal force production and rate of force development," explains Ethan. This specialized plan develops the specific neural drive, motor unit recruitment, and mechanical efficiency needed for explosive movement patterns. The program implements a combination of ballistic exercises and heavy strength work to develop comprehensive power capabilities.
6-Week Program: Week 1-2: Explosive Foundation
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Day 1: hhfae! (shoulders, shoulders, forearms, abs, chest, overall) - Upper body power
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8 reps × 3 sets per exercise + 3 sets of medicine ball throws (10 reps)
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Day 2: tmipa (triceps, arms, biceps, traps, abs) - Support strength
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10 reps × 3 sets per exercise
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Day 3: gkjzu! (legs, back, hips, obliques, glutes, overall) - Lower body power
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12 reps × 3 sets per exercise
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Total volume per week: =548 reps (including throws)
Week 3-4: Explosive Development
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Day 1: hhfae! (shoulders, shoulders, forearms, abs, chest, overall) - Upper body power
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6 reps × 4 sets per exercise + 4 sets of plyometric pushups (12 reps)
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Day 2: tmipa (triceps, arms, biceps, traps, abs) - Support strength
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8 reps × 4 sets per exercise
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Day 3: gkjzu! (legs, back, hips, obliques, glutes, overall) - Lower body power
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10 reps × 4 sets per exercise
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Total volume per week: =608 reps (including plyometrics)
Week 5-6: Explosive Mastery
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Day 1: hhfae!a (shoulders, shoulders, forearms, abs, chest, overall, abs) - Upper body power
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5 reps × 5 sets per exercise + 5 sets of complex power movements (8 reps)
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Day 2: tmipa! (triceps, arms, biceps, traps, abs, overall) - Support strength
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6 reps × 5 sets per exercise
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Day 3: gkjzu! (legs, back, hips, obliques, glutes, overall) - Lower body power
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8 reps × 5 sets per exercise
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Total volume per week: =665 reps (including complex movements)