A Method Behind the Madness Post on Explosive Training by Chanhassen Personal Trainer and Metabolic Training Expert, Justin Yule, BS, CPT, MTE, FMS
X-Reps are all about explosive training. Let’s jump right in…
No matter what your fitness goals are, you need X power: explosive power.
Whether you are training for football, cycling, running a 5K or just want to be able to grab your toddler from the street, you need to be able to generate a quick blast of maximum effort in a short period of time.
Also known as plyometric or ballistic training, X-Reps are a great way to boost your power output quickly and dramatically, but also safely—without risking injury or overtraining. X-Reps will take your personal or professional fitness to a new level.
We are going to be doing a combo of Plyometrics and Olympic lifts in order to transform your fitness. Let’s look at these individually:
Plyometrics (or “jump training” as it is sometimes called) is a training method that increases your muscle strength and explosiveness. The idea behind Plyo is to quickly stretch a muscle and then quickly shorten it. For example, when you do jumping jacks, your quadriceps are involved in this stretch-shorten cycle.
Some examples of Plyometric exercises include squat jumps, clap push-ups, and hurdle jumps.
Benefits of Plyometric training include improvements in:
- Vertical jump performance
- Leg strength
- Muscle power
- Overall agility
- Bone density (especially in younger participants)1
Olympic Lifts are exercises that work miracles on the human body. They involve almost all of your muscles to transfer weight more quickly and further than traditional exercises. And the moves take very little time to complete so you get the benefit of engaging these fast twitch muscles that have so much growth potential.2
Examples of Olympic moves include the snatch and the clean & jerk. Then there are a multitude of variations on these lifts.
Not only has research demonstrated that Olympic lifting is the safest kind of resistance training possible (when properly trained), but it also lowers the resting heart rate, increases lean bodyweight, causes fat loss, helps prevent osteoporosis and reduces blood pressure. 3
Putting it all together for you: X-Reps
Your best fitness is our goal at Fitness Revolution, so we’ve put together an X-Rep program that incorporates the best of both worlds: Plyo and Olympic-style lifting (using kettlebells). We want you to be as strong, quick, flexible, balanced and comfortable in your body as possible. We want you to look and feel terrific.
Here’s the X-Rep plan that will move you into the next level of fitness so you can live well:
Exercise 1: Alternating KB Snatch Variation
Exercise 2: Blast Off Push-ups Variation
Exercise 3: Alternating KB Clean Variation
Exercise 4: Tuck Jump Variation
This X-Rep Training workout will be one of 3 interval training protocols in our next Look Great at the Lake Boot Camp training meso-cycle (phase) at Chanhassen Fitness Revolution. A similar version will also be featured in our workout-at-home online training program.
HAVE FAITH & TAKE ACTION!
Justin Yule, BS, CPT, MTE, FMS
Justin Yule is the President & Chief Fitness Officer of Fitness Revolution in Chanhassen, MN. He also runs an at-home weight loss & fitness training program – Fitness Revolution Inner Circle – providing the same great high-intensity intensity interval training (HIIT) workouts for all fitness levels as Chanhassen Boot Camp…
Justin holds a Bachelor of Science in Physical Education with a Concentration in Adult Fitness. He is also a certified personal trainer with the National Academy of Sports Medicine, and holds multiple specialty certifications including Metabolic Training Expert, Kettlebell Coach, and Resistance Band Training Specialist. Justin is also certified to administer the Functional Movement Screen.
Justin has been helping clients achieve their health and fitness goals since 1997, and became a Best Selling Author in 2011 with his contribution to Total Body Breakthroughs. In addition, he has been nominated as one of the top Rising Stars in the Fitness Industry, and was featured in USA Today as a member of the World Fitness Elite. To contact Justin for training, education or to have him speak at an event please email firstname.lastname@example.org.
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