Coach Clint Darden performs multiple strength training modalities in the same session—the man is a training genius and has it right. The nervous system potentiation you receive from the sprinting and dynamic effort (DE) squatting (as long as you keep the volume down) pairs great to get the most out of your weightlifting (again, at limited volume). Finish off with some bodybuilding, and you leave the gym feeling explosive, pumped, and rejuvenated.
While I've retired from competitive lifting and use these types of workouts to maintain my fast twitch explosive qualities, this type of session would also work well as a speed/power day in any traditional strength training program.
Speed, Power, and a Pump for the Washed-Up Meathead
1. Sled Work + Sprinting
Joe DeFranco's workshop at SWIS 2022 changed my approach to my sled work. Short pushes of about 3 metres directly into a 5 metre sprint. Walk back and repeat 4-8 sets.
Sled-Sprint Contrast x 4-8 sets
A1. Sled Push x 3 metres
A2. Sprint (any start position) x 5-10 metres
2. Dynamic Effort Box Squat
Use the bars that are easiest on the body. The bars that yield functional strength are the Buffalo Bar®, SS Yoke, and Rackable Cambered Squat Bar. I rotate bars every four weeks.
B. 45-55% Max Squat x 2 reps EMOM x 6-12 sets
| Squat = 200-400 pounds | Light Band or 40-60 pounds of chains |
| Squat = 401-600 pounds | Average Band or 60-80 pounds of chains |
| Squat = 600 pounds + | Strong Band or 100 pounds of chains |
There are MANY ways to set up your DE work. If you are coming back from a training layoff or just haven't done anything explosive in a long time, start with one round of 6-8 sets. You can add additional rounds of dynamic effort work, but one of my goals in this workout is to get in and out fast. Granted, I don't want to be too fatigued that I cannot properly execute my weightlifting. Shut it down whenever the bar loses speed, and you feel you can't produce the same rate of force.
3. Weightlifting
If you have less experience with weightlifting, the hang clean is a better option to start. Technique-wise, these movements can be frustrating, but they require a certain level of speed, agility, mobility, and stability that warrant their inclusion. Keep it simple and perform from the hang or off blocks.
Superset x 4 sets
C1. Hang Clean or Hang Snatch Complex: [2 Pulls + 1 Snatch/Clean] x 2 reps
C2. Any Pull-Up variation x 8-15 reps
4. Bodybuilding
Even washed-up meatheads trying to regain speed and power want to keep looking jacked. Here we slow things down and use all that circulating testosterone to get a great pump and build muscle. I usually shut it down after the second set and leave the gym feeling GRREEAAT!
Bodybuilding Circuit x 2-3 rounds
D1. Chest Fly Machine w/6-second eccentric x 10 reps
D2. Any Cable/Band Loaded Tricep Variation x 45-60 sec
D3. Any Bicep Curl Variation x 45-60 sec
D4. Upper Back/Rotator Cuff work x 15-25 reps
D5. Abdominals x 1 set
I promise that at the end of this workout, you will feel the boost in testosterone associated with explosive training (Volek et al. 1997).
Intense, short, and recuperative—that's how a washed-up meathead trains!
References
- Jeff S. Volek, Mark Boetes, Jill A. Bush, Margot Putukian, Wayne J. Sebastianelli, William J. Kraemer. (1997). Response of testosterone and cortisol concentrations to high-intensity resistance exercise following creatine supplementation. Journal of Strength and Conditioning Research, 3(11), 182-187.
Jordan Guilford, MSc. CSCS is one of Canada's top sports performance coaches; having helped develop some of the nation's top athletes in swimming, figure skating and hockey. He is currently S&C Coach for Upper Canada College and owner of All Points Performance. You can contact Jordan via email at jg@allpoints.fit.
Just go heavy, don't overthink it. I usually have 3-5 plates on the sled if that helps. I would advise against a 'max effort' here because you need a certain level of fatigue management to execute on the weightlifting.
Hope that helps!
-JG
Is there somewhere you have a program available for purchase based off these principles?
No I haven't monetized any of my training principles yet outside of personal clients -- workshops here in Toronto, ON coming soon though!
everything is doing in a workout? If so, once a week? twice?
Thank you!
I would do this workout 2-3 days a week -- especially if you want to build more skill in the weightlifting the extra volume is very helpful to technical improvements.