STRENGTH WORKOUT“It’s an even playing field when you step out there. The only thing that separates you is how hard you work and your ability. I work very hard in the off-season, that’s where you make your separation.”
What you will need:• Medicine ball
• Barbell and weights
• Adjustable straps with handles
• BOSU or balance ball
Plyometric Medicine Ball PushupAssume push-up position, with left hand on ground and right hand placed on top of medicine ball. Explode up into push-up and roll the ball into the opposite hand while body is in the air. Be sure to control movement as you fall back to starting position. For best results, use an 8–12 lb medicine ball, and place your arms as wide apart as possible.
Plyometric Plate PushupsStart with a stack of 45 lb plates (or heavy books) to desired height and assume the standard starting push-up position just in front of the weights. Explode from starting position so that hands are above the top of the plate stack. Lightly tap the top of the stack when you go up, and control movement as you fall back to starting position.
Hang CleansBuilding explosive power in the lower body works to increase speed, whether it’s a quick start or outrunning defenders. Start with weight at waist level. Bend back slightly to generate motion, then lean forward slightly to an elevated seated position, still maintaining weight at waist level. Pull weight up to your chin while exploding off the ground. Finish with weight across your chest, feed wide apart and body in a seated position.
Snatch SquatsStart with the barbell above your head, with a wide hand position and wide foot stance. While maintaining balance of weight above your head, sink hips to a fully seated position. Be sure to keep your back straight. Then slowly rise from seated position to standing position, maintaining control of weight above your head.
Strap T-raisesConnect pull-up straps to chin-up bar. Position feet on a stabilizer ball and then lean back so that your body is at a 45-degree angle to the floor. Pull body up to a 90-degree angle to the floor while extending arms. For resting position, keep body at 90-degree angle to floor with arms fully extended.