Strength-plyometric supersets are designed to increase your power, and your ability to move explosively. This is a crucial attribute to have whether you are trying to defend yourself against someone stronger than you, or an athlete looking to up your game.
This weeks exercise is the Pull-up to Medicine Ball Slam Superset. Strength-plyometric supersets are an advanced phase of physical training as they combine a strength exercise with a power/reactive plyometric exercise. Beginners should hold off on this routine for 2-3 months until you have mastered bodyweight, and basic strength exercises, to avoid injuring yourself. That being said, do not skip this routine altogether. It is crucial that you add this level of training to help you become powerful.
You will perform this exercises in a superset fashion—two exercises performed back-to-back with minimal rest in between. Your first exercise of the pair will consist of a strength exercise, whereas your second exercise will consist of a plyometric/reactive exercise. Both exercises should be performed as quickly as possible.
Perform 3-6 Supersets as follows:
For the strength exercise (the pull-ups), perform 1-5 reps at 75% to 85% of your one rep max.
For the plyometric/reactive exercise (the medicine ball wood-chop throws), perform 1-10 reps, at 30%-45% of your one rep max, or 10% of your body weight.
The tempo of your reps should be fast/explosive, and your rest between supersets should last between 3-5 minutes.
Note: If you cannot perform pull-ups, modify with assisted pull-ups.
Below is an instructional video of how to perform the superset.
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Pull-up to Medicine Ball Slam Superset