Explosive Training 4 (Mike Johnson)

Science Behind the Plan:

"Explosive capabilities require both strength and neural adaptations," explains Mike. This plan focuses on developing the rate of force development and reactive strength through plyometric-style bodyweight exercises. The program implements progressive challenge to the neuromuscular system through increasingly complex movement patterns.

6-Week Program:

Week 1-2: Explosive Foundation

Day 1: ~~d (legs, legs, core) - Lower body plyometrics
6 reps × 4 sets per exercise (maximum height/distance focus)
90 sec rest between sets
Day 2: w@^_ (chest, back, arms, shoulders) - Upper body conditioning
12 reps × 3 sets per exercise
Day 3: ~~w (legs, legs, chest) - Mixed explosive work
8 reps × 4 sets per exercise (maximum height/distance focus)
90 sec rest between sets
Total volume per week: =528 reps

Week 3-4: Explosive Development

Day 1: ~~d^ (legs, legs, core, arms) - Lower body plyometrics
5 reps × 5 sets per exercise (maximum height/distance focus)
2 min rest between sets
Day 2: w@^_ (chest, back, arms, shoulders) - Upper body conditioning
15 reps × 3 sets per exercise
Day 3: ~~w@ (legs, legs, chest, back) - Mixed explosive work
6 reps × 5 sets per exercise (maximum height/distance focus)
2 min rest between sets
Total volume per week: =545 reps

Week 5-6: Explosive Mastery

Day 1: ~~d^d (legs, legs, core, arms, core) - Lower body plyometrics
4 reps × 6 sets per exercise (maximum height/distance with advanced variations)
2.5 min rest between sets
Day 2: w@^_d (chest, back, arms, shoulders, core) - Upper body conditioning
10 reps × 4 sets per exercise
Day 3: ~~w@d (legs, legs, chest, back, core) - Mixed explosive work
4 reps × 6 sets per exercise (maximum height/distance with advanced variations)
2.5 min rest between sets
Total volume per week: =584 reps

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