Power up!

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Tackle Sam Warburton and the SW7 Academy’s power-focused workout

This power workout, devised by SW7 Academy coach Chris Tombs, is based on Sam Warburton’s very own power programme. “With power training, you’re challenging your highest threshold motor units to recruit, which is going to help you from both a functional and a performance standpoint, whether lifting weights or playing with your kids,” explains Tombs. “That’s why our programming, whether you’re 15 or 55, is always going to have an amount of power alongside your strength and hypertrophy stimulus.”

1. LOW-BOX DEPTH JUMP

Reps: 2 Sets: 3

• Stand upright on a low box.

• Step off the edge with one foot, and drop straight down.

• At impact, immediately squat down, swing your arms back, and explode upwards off both legs.

2. BAR JUMP

Reps: 3 Sets: 3

• You can either do a simple jump squat or use a trap bar, adding weight as you progress.

• Keeping your hips back, chest lifted and back straight, start the jump by driving your feet into the floor, then extend at the ankles, knees and hips to leap off the ground.

• Land with soft knees, with your feet hip-width apart.

• Use low loads, and aim for high velocity and good landing control.

3. BARBELL BULGARIAN SPLIT SQUAT

Reps: 6 Sets: 3

• Place a barbell on your back (or use dumbbells) and elevate your rear foot on a box or bench.

• Place your front foot about three foot-lengths in front of the box.

• Bend at the knee, keeping your chest upright, until the back knee lightly touches the floor.

• Aim for your front shin to be about vertical in the bottom of the squat.

• Then drive up through the front heel, making sure your front knee remains stable and doesn’t collapse sideways.

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