I absolutely love mixed training. Hitting different training stimuli at different points of the workout gets me fired up. Normally you’d see a workout organized with power work at the beginning but today I dropped it in the middle. The main reasons for this are: You never know what conditions you’ll be asked to perform under and you should let a little leg fatigue slow you down. For our population, I think strength, especially single-leg strength is a bigger priority right now than power training. So, I put the most important stuff early in the program and back-fill with other things. Let us know how this one goes and if you feel the fatigue in the legs for your jumps.
20 reps per side, single-leg calf raise
2 sets:
10 reps per side, adductor dip
10 reps per side, T-Hip rotation
20 reps per side, single-leg calf raise
2 sets:
10 reps per side, step-back lunge + high knee lift
10 reps per side, bowler squat
20 reps per side, single-leg calf raise
3 sets, heavy across:
6-8 reps per leg, Bulgarian split squat
30-second rest between legs
*Use a weight that feels like an 8-10 rep max for all 3 sets
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5 sets for max power:
10 kettlebell swings
3 seated box jumps
45-second rest between sets
3 sets, for quality:
30-seconds left-side Palloff press
30-seconds right-side Palloff press
45-seconds reverse plank hold
45-seconds rest
Challenge Accepted
Motivate your friends and the hunting community at large. Share alternate or complimentary workouts. Post your sets in the comments and let us know how you feel pre/post workout.