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Power, Speed & Agility!

If you’re going for maximum results, in the shortest time possible, here is an insanely difficult routine that will give you the cuts and body of a greek god/goddess..

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Day 1: Power
Bent Over Row – As a warm up exercise
4 sets of 12 repetitions

Explosive Clean & Press – It is important to explode into the upward movement
4 sets of 10 repetitions

Chin Ups – A very effective compound exercise working multiple muscle areas at the same time, great for building power
4 sets of 10 repetitions

Side Star Plank – till muscle failure (try for 2.5 minutes!)


Day 2: Speed and Agility

Sprints – set two distances of 30 metres and 40 metres
5 sets of 30 metre sprints
5 sets of 40 metre sprints
Rest for 1 minute between sets and 2 minutes betdistance distance change.

Squat Lunges – Explode into the upward movement, driving your body upwards lifting each foot off of the floor at a time. Land soft.
4 sets of 10 repetitions

4 sets of 10 repetitions

Side Star Plank – till muscle failure (try for 3 minutes!)


Day 3: Power and Speed

Bend Over Rows – use as a warm up for Day 3
3 sets of 12 repetitions

Explosive Bench Press – Lower the bar down slowly and then explode upwards, driving the weight upwards at speed, if you are using a spotter it is possible to let the bar come away from your hands and then catch the bar on the way down and returning to your chest in a slow and controlled movement.
4 sets of 10 repetitions

Stair training– Jump two steps at a time, running upwards at top speed – for added speed and agility try to land on the same spot on the steps throughout the climb.
2 minutes exercise, 30 seconds rest, for a max of 30 minutes or until fail


Day 4: Rest

Rest day


Day 5: Power
Repeat day 1


Day 6: Speed and Agility
Repeat day 2


Day 7: Power and Speed
Repeat day 3

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6 Responses to Power, Speed & Agility!

  1. van Gink December 15, 2013 at 1:50 pm #

    While this routine contains good compound exercises, and certainly better than what many people are doing, I would say that it’s pretty bleak to leave an entire routine to these exercises. It entirely leaves out weighted squats and dead-lifts, which is unacceptable for obvious reasons to anyone educated in kinesiology. Not to mention any core, or isometrics. Also, calling ‘power’ 10-12 repetitions is pretty unfortunate. Maximum yields in power come from low reps, around 5. What you’re training for in ‘power’ is explosive endurance.

    • ciki December 17, 2013 at 5:15 pm #

      True. Will definitely mix it up with weighted squats and dead-lifts next!

  2. Elaine December 17, 2013 at 3:54 am #

    Perfect post, to remind everyone not to forget about health during the Holiday season! Beautiful blog!

    • ciki December 17, 2013 at 5:15 pm #

      Cheers darling.. Very kind! 🙂

  3. Ahmed November 10, 2015 at 7:17 pm #

    This routine is a breath taking, I can feel my legs are tension as I read the day 2 plan, I think this is for advanced people right? Can a complete beginner do it?

    • ciki November 13, 2015 at 8:30 am #

      Well it can be tailored for intermediate – just do less reps, and you can skip the harder ones, but concentrate on the one you find easier. It’s all about tailoring the exercise to suit your level of fitness anyway. And once you get better, you can add on and increase the intensity (no. of reps) The idea is always to push yourself to that point where you feel it is tough (exertion) but not over till you injure yourself! Good luck!

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