Explosive Power 4 (Jasmine Carter) Science Behind the Plan: "Explosive power is generated through the perfect balance of strength and speed," explains Jasmine. This specialized plan focuses on developing the rate of force development, elastic power, and triple extension mechanics necessary for explosive athletic movements. The program implements progressive power techniques to continuously challenge the body's ability to generate force quickly.
6-Week Program: Week 1-2: Power Foundation
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Day 1: cslbr (chest, shoulder, leg, back, arm) - Upper body power
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8 reps × 3 sets per exercise with explosive concentric emphasis
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Day 2: lbros (leg, back, arm, core, shoulder) - Lower body power
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8 reps × 3 sets per exercise with controlled eccentric focus
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Day 3: sorbc (shoulder, core, arm, back, chest) - Power integration
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10 reps × 3 sets per exercise with power technique development
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Total volume per week: =528 reps
Week 3-4: Power Development
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Day 1: cslbr (chest, shoulder, leg, back, arm) - Upper body power
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6 reps × 4 sets per exercise with contrast loading methods
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Day 2: lbros (leg, back, arm, core, shoulder) - Lower body power
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6 reps × 4 sets per exercise with increased velocity demands
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Day 3: sorbc (shoulder, core, arm, back, chest) - Power integration
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8 reps × 4 sets per exercise with complex power patterns
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Total volume per week: =576 reps
Week 5-6: Power Mastery
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Day 1: cslbr (chest, shoulder, leg, back, arm) - Upper body power
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4 reps × 6 sets per exercise with advanced power techniques
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Day 2: lbroso (leg, back, arm, core, shoulder, core) - Lower body power
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4 reps × 6 sets per exercise with maximum power protocols
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Day 3: sorbc (shoulder, core, arm, back, chest) - Power integration
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6 reps × 5 sets per exercise with elite power development
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Total volume per week: =606 reps