top of page

Try This Strength-Plyometric Superset To Increase Your Power!




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.


If you're interested in learning more essential fitness or self-defense strategies, Check out my book, "The Short Fight," available on Amazon via this link: https://www.amazon.com/dp/B094GG6W1H 

 As a bonus, you'll gain free lifetime access to my video library, containing over 100 self-defense and fitness videos, accessible at www.theshortfight.com  


Looking to get into the best shape of your life? Check out our fitness training programs here: https://www.theshortfight.com/fitness 

 

"Your support is important to me, and I would be grateful if you could take a moment to leave a review of my book, "The Short Fight" on Amazon. Your feedback not only encourages me, but also enables me to keep offering free training for you. Your review can make a real difference. Just click on this link: https://www.amazon.com/dp/B0948LNX5M .

Thank you immensely for your time and support!"


Until next time, Stay Fit and Safe! 

Lawrence Castanon 

Author, The Short Fight 

@theshortfight 




Pull-up to Medicine Ball Slam Superset




126 views0 comments

Comentarios


bottom of page