Introduction and explanations of the exercises

Javorek complex: Five drills performed one after another without any rest. This is a preparatory exercise complex and is used as a specific warm-up tool and a way to increase overall muscle mass.

1. Power snatch pull x 6

2. Power clean pull x 6

3. Squat press x 6

4. Goodmorning x 6

5. Barbell row x 6

1. Power snatch pull x 6

2. Power clean pull x 6

3. Squat press x 6

4. Goodmorning x 6

5. Barbell row x 6

Power clean from blocks: This drill's objective is the development of the athlete's power output (power = force x velocity). The bar is brought from knee height up to the shoulders. The movement must be explosive.

Speed back squat: Using a moderate load (50-60% of the squat max) the athlete lifts the barbell as fast as possible. Once again, the objective is to generate a high rate of force production and power output.

Jump squat: This is one of the best exercises to build up a huge vertical jump. A light load is used (10-30% of the squat max) and the objective is to jump up as high as possible.

Back extension 1-leg: Fantastic hamstring exercise. The hamstrings are the key speed muscles.

Plate drag: Another decent hamstring exercise used to emphasize the development of the concentric portion of the knee flexion/hip flexion function.

Leg curl: A general hamstring strengthening exercise to develop the knee flexion function of the hamstrings.

Push press: Great exercise to develop shoulder and arm strength. It's basically a cheated military press. You use a slight leg drive at the beginning of the movement, just enough to get the bar going. The arms still do most of the work.

Iso bench press: Great drill to increase pectoral mass and pushing power. Lower the bar to the chest in 5 seconds, pause it on the chest for 2 seconds, and EXPLODE. The load to be used is between 50 and 70% to maximize acceleration.

Dumbbell bench press: General strengthening exercise for the arms, shoulders, and pectorals.

Triceps extension with dumbbells: General triceps strengthening exercise.

Triceps extension with dumbbells: General triceps strengthening exercise.

Zottman curl: General biceps, brachialis, and forearm strengthening exercise.

Preacher curl: General biceps, brachialis, and forearm strengthening exercise.

Zottman curl: General biceps, brachialis, and forearm strengthening exercise.

Preacher curl: General biceps, brachialis, and forearm strengthening exercise.

Cuban press: To help prevent shoulder injuries. Used as a warm-up exercise.

Cuban press: To help prevent shoulder injuries. Used as a warm-up exercise.

Hip Control Drill

Power snatch from blocks: This drill's objective is the development of the athlete's power output (power = force x velocity). The bar is brought from knee height up to overhead. The movement must be explosive.

Lunges: Great exercise to increase lower body strength while stretching the hip muscles at the same time.

Front squat: Excellent quadricep and glute exercise.

Naturalglute-ham raise: It's a simple, yet humbling exercise. The goal is to kneel down and try to lower your torso to the ground under control then bring yourself back up. Very few athletes can actually bring themselves up at first, so you might want to help yourself with a little arm push to get you started off the ground. This is a great exercise to develop the knee flexion function of the hamstrings.

Push jerk: Similar to the push press, however you use a powerful leg drive to throw the bar up in the air.

Bench press: General strengthening exercise for the upper body pushing muscles.

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