07/22/2026
Wednesday session. Power first. Nothing else touches the bar until the CNS is fresh.
This is how I train athletic quality. Vertical, horizontal, lateral, rotational. Every plane touched. Every rep at maximum intent. Full recovery between reps or the block stops training what I built it for.
WARM-UP AND ACTIVATION (10 min)
Rower or bike, 5 min easy.
Ankle rocks, hip openers, thoracic rotations.
Low pogo hops to prime the tendons.
POGO HOPS (5 min)
Bilateral 3x10, 60 sec rest.
Single-leg 3x6/side, 60 sec rest.
Stiff ankles. Minimize ground contact. Height is a byproduct.
VERTICAL POWER CONTRAST (12 min)
Trap bar jump 4x3 at 30-40% of 1RM, straight into..
.seated box jump to 30” 4x3.
2 min rest between rounds.
.seated box jump to 30” 4x3.
2 min rest between rounds.
SPRINTS (10 min)
6x15 seconds on the curved treadmill.
90-120 sec walk between reps.
90 to 95 percent intent. If rep 6 is slower than rep 1, next week I cut to 5.
SPRINTS (10 min)
6x15 seconds on the curved treadmill.
90-120 sec walk between reps.
90 to 95 percent intent. If rep 6 is slower than rep 1, next week I cut to 5.
MIXED-PLANE TRI-SET (10 min)
Loaded lateral bound 5/side with a goblet plate.
Med ball rotational slam 5/side.
Explosive landmine press 3/side.
90 sec rest between rounds. 3 rounds total.
47 minutes. Every plane. Every quality. This is what hybrid training looks like when the goal is capability, not just cardio.
