Welcome To The 4 Week
Explosiveness Program!
In this program, I focused on giving you:
-Knee & Ankle Work
Developing Stability (Strength). These body
parts are crucial for being able produce
maximum force and preventing injury.
-Stability and Balance Work
Developing strength in the joints (hips,
knees, and ankles). Giving the body a solid
base of support to produce force from and
help prevent injury. Also, focused on
eliminating muscle imbalances.
-Explosive Work (Of Course)
Focused on giving you some of my favorite
practical exercises for developing explosive
power, while combining it with the small
things (stability). Combing explosive work
with stability really makes a
difference. With the explosive training days,
please make sure to execute the exercises
with speed, and efficiency!
Adjust to the regimen as you see fit, listen
to your body. Rest is the most important
aspect to development, so make sure that
you rest!
If you have any issues or confusion, please
contact me directly at
[email protected] At the bottom of the program, there is all of
the workouts, along with the links to the
videos (explanations)
Looking forward to seeing how you
progress! Let’s get to work.
Week 1: (Light Introductory Week)
Monday: Heavy Power Day
Prep Work (Stability)
Single Leg Bench Squat 2x7 (No weights)
ISO Holds 2x4 (7 second holds, no weight)
Each Leg
Workout-
Front Squats: 3x6 Reps (Focus is on lifting
weight with speed)
Reverse Lunge: 3x5 Reps (Focus is on lifting
weight with speed)
Step Ups (Heavy Weighted) 2x6
Step Ups (Non Weighted) 2x5 Go Up With
Speed
Wednesday: Stability/Injury Prevention Day
Lateral Walks 3x3
ISO holds 3x6 Each Leg (6 seconds hold) No
Weight/OR Light Weight
Plate over head 2x5 Each Leg
Slight squat plate press 2x5 Each Leg (3
second hold)
Single Leg Bench Squats 2x8 Each Leg (No
Weight)
Ankle Lifts 2x4 (3 second holds)
Ballerinas 2x20 seconds
Friday: Explosive/Plyometric Day
Prep Work (Stability)
Single Leg Bench Squat 2x7 (No weights)
ISO Holds 2x4 (7 second holds, no weight)
Each Leg
Workout-
Med Ball or KB Jumps 2x5 (light weight)
Vertical To Lateral Jump 2x6
Reverse Lunge 2x5 Weighted
Reverse Lunge non weighted 2x6
Box Jumps 3x6 Jumps (easy level jump)
Week 2:
Monday: Heavy Power Day
Prep Work (Stability)
Single Leg Bench Squat 2x5 (Moderate
Weight)
Plate Over Heads 2x4 Each Leg
Workout-
Front Squats: 3x5 Reps Heavier Weight
Than Last Week (Focus is on lifting weight
with speed)
Revere Lunge: 3x5 Reps Heavier Weight
(Focus is on lifting weight with speed)
Sitting Bench Squats 3x5 (Focus is on lifting
weight with speed) Heavy Weight
Single Leg Bench Lifts 2x6 each leg (light
weight)
Wednesday: Stability/Injury Prevention Day
Lateral Walks 3x3
ISO holds 3x4 Each Leg (8 seconds hold)
Medium Weight
Plate over head 2x4 Each Leg
Slight squat plate press 2x5 Each Leg (3
second hold)
Single Leg Bench Squats 2x6 Each Leg
(Medium Weight)
Single Ankle Lifts 2x5 (3 second holds)
Ballerinas 3x15 seconds
Friday: Explosive/Plyometric Day
Prep Work (Stability)
Single Leg Bench Squat 2x5 (Moderate
Weight)
Plate Over Heads 2x4 Each Leg
Med Ball or KB Jumps 3x4 (light Weight- go
up with speed)
Vertical To Lateral Jump 2x5
Tuck Jump 3x4 Each Leg
Reverse Lunge 2x5 Weighted (Go Up With
Speed)
Reverse Lunge non weighted 2x5
Box Jumps 3x7 Jumps (High Jumps)
Single Leg Box Jump 1x5 Each Leg (low)
Week 3:
Monday: Heavy Power Day
Prep Work (Stability)
Lateral Walks 3x3
Single Leg Time Under Tension Squats 2x4
(4 second holds) Each Leg
Workout-
Deadlifts 3x6 Heavy Weight (Go Up W/
Speed, and Come down slow and
controlled)
Sitting Bench Squats 3x5 (Focus is on lifting
weight with speed) Heavy Weight
Step Ups (Heavy Weighted) 2x7
Step Ups (Non Weighted) 2x5 Go Up With
Speed
Wednesday: Stability/Injury Prevention Day
Lateral Walks 2x4
ISO holds 2x5 Each Leg (5 seconds hold)
Heavy Weight
RDLs 2x5 Each Leg
Single Leg Time Under Tension Squats 2x4
Each Leg ( 4 Second Hold Medium Weight)
Single Ankle Lifts 2x5 (5 second holds)
Ballerinas 3x20 seconds
Friday: Explosive/Plyometric Day
Prep Work (Stability)
Lateral Walks 3x3
Single Leg Time Under Tension Squats 2x4
(4 second holds) Each Leg
Med Ball or KB Jumps 3x5 (light Weight- go
up with speed)
Tuck Jump 2x5 Each Leg
Reverse Lunge 3x4 Weighted (Go Up With
Speed)
Reverse Lunge non weighted 2x5
Box Jumps 2x12 Jumps (High Jumps)
Single Leg Box Jump 2x5 Each Leg (low)
Week 4:
Monday: Heavy Power Day
Prep Work (Stability)
Single Leg Bench Squat 2x6 Each Leg
(Heavy Weight)
ISO Holds 2x4 Each Leg (5 second holds,
Heavy Weight)
Workout-
Front Squats: 2x6 Reps Heavy Weight
(Focus is on lifting weight with speed)
Sitting Bench Squats 3x5 (Focus is on lifting
weight with speed) Heavy Weight
Reverse Lunge 2x5 Each Leg (Medium
Weight)
Tuck Jump 2x4 Each Leg
Wednesday: Stability/Injury Prevention Day
Single Leg Bench Squat 2x6 Each Leg
(Heavy Weight)
Plate Over Head 2x4 Each Leg
ISO holds 2x5 Each Leg (5 seconds hold)
Heavy Weight
RDLs 2x5 Each Leg
Single Ankle Lifts 2x5 (5 second holds)
Ballerinas 3x20 seconds
Elastic Pops 2x12 each ankle
Friday: Explosive/Plyometric Day
Prep Work (Stability)
Single Leg Bench Squat 2x6 Each Leg
(Heavy Weight)
ISO Holds 2x4 Each Leg (5 second holds,
Heavy Weight)
Med Ball or KB Jumps 3x5 (light Weight- go
up with speed)
Sitting Bench Squats 2x6 (light weight)
Sitting Bench Jumps 2x5
Box Jumps 2x12 Jumps (High Jumps)
Single Leg Box Jump 2x5 Each Leg (low)
LIST AND EXAMPLES OF WORKOUTS
EXPLOSIVE WORKOUTS
Vertical To Lateral Jump
https://youtube.com/shorts/KjpChNSRIKA?feature=share
Med Ball Jumps
https://youtube.com/shorts/1ivnIpUqkRg?feature=share
Box Jump
https://youtube.com/shorts/h-0aqhcUMAA?feature=share
Deadlift Jumps
https://youtube.com/shorts/d4wDxftRBJk?feature=share
Deadlifts
https://youtube.com/shorts/-JShBOoOiAc?feature=share
Sitting Bench Jumps
https://youtube.com/shorts/sYhjHU0adIA?feature=share
Sitting Bench Squats
https://youtube.com/shorts/MI1CrldQ1ag?feature=share
Box Jumps
https://youtube.com/shorts/gbbKuHAczZE?feature=share
Front Squats
https://youtube.com/shorts/hYM8dWVEd_I?feature=share
KB Jump Squats
https://youtube.com/shorts/mRwA05vpVf0?feature=share
ANKLE WORKOUTS
Elastic Pops
https://youtube.com/shorts/1WcYTsVK8fM?feature=share
Push Downs
https://youtube.com/shorts/sboTDWBOH4M?feature=share
Ankle Lifts
https://youtube.com/shorts/QPkmE4jvrxw?feature=share
Lateral Ankle Pops
https://youtube.com/shorts/KlBF-L7wmhE?feature=share
Single Ankle Lift
https://youtube.com/shorts/-uEvnEdAgQw?feature=share
Ballerinas
https://youtube.com/shorts/f713edaN-CQ?feature=share
Alternate Jumps
https://youtube.com/shorts/rKzcONwQU_U?feature=share
SINGLE LEG WORKOUTS
Single Leg Bench Lifts
https://youtube.com/shorts/hByafkOVaV0?feature=share
Tuck Jumps
https://youtube.com/shorts/QC6O4WRwbyE?feature=share
Single Leg DB Hip Extension Jumps
https://youtube.com/shorts/faN0Pl-jOR8?feature=share
Single Leg DB Hip Extension
https://youtube.com/shorts/NVsmVZCGw0g?feature=share
Single Leg Dead Lift
https://youtube.com/shorts/DdKdzMu8qkw?feature=share
Reverse Lunge
https://youtube.com/shorts/X_tgn1XtUbY?feature=share
Reverse Lunge Non Weighted
https://youtube.com/shorts/qpYhLWs_53o?feature=share
RDL
https://youtube.com/shorts/HMdS2yqP2cA?feature=share
Step Ups (Non Weighted)
https://youtube.com/shorts/_fFY6wgFRAw?feature=share
Step Ups
https://youtube.com/shorts/l2pFMV_tn2A?feature=share
STABILITY WORKOUTS
Reach Backs
https://youtube.com/shorts/vDRpJ3UfVHE?feature=share
Elevated Single Leg Squats
https://youtube.com/shorts/Jn0woYHN4pM?feature=share
Time Under Tension Squats
https://youtube.com/shorts/eT6C92r7vC8?feature=share
ISO Holds
https://youtube.com/shorts/sSXrGCaWzy0?feature=share
Single Leg Time Under Tension Squats
https://youtube.com/shorts/X6cJsYQR7uI?feature=share
Lateral Walks
https://youtube.com/shorts/GMo4gT2e-Dc?feature=share
Plate Over Head
https://youtube.com/shorts/08PQOpJ6t5w?feature=share
Single Leg Bench Squats
https://youtu.be/sXDycqjLbiI
