WEEK 9

SPECIFIC PHYSICAL PREPARATION - EXPLOSION 1 - WEEK 9

ATHLETIC PERFORMANCE PROGRAM 90

 MONDAY - STRENGTH WORK
ACTIVATION/PREPARATION
Hurdle jumps 3 x 5
Side to side hurdle jump (both legs/knee tuck) 3 x 5/side
Backward hurdle jumps 3 x 10
*You don’t have to use hurdles, just imagine having to jump over them.
Squat series… A1 – A4 are a complex, do a set of each (with rest) before starting the next round.
Warm up with regular squats before starting the complex.

A1. Back squat weight releasers A2. Back squat

Slow eccentric, Stato-explosive
Sets 3 Tempo/Method explosive concentric
Sets 3 Tempo/Method contrast
REPS 5 cluster reps REST PERIOD 2-3 MIN REPS 5 REST PERIOD 2-3 MIN

SET WARM-UP SETS 1 2 3 4 5 6 SET WARM-UP SETS 1 2 3 4 5 6

REPS 5 5 5 REPS 5 5 5
RPE 60/90 60/90 60/90 RPE 60% 60% 60%
WEIGHT WEIGHT

Notes : Put 60% on the bar and an extra 30% on releasers. Do the eccentric as slowly as possible Notes : Put 60% on the bar, squat down to 90 degrees. Hold for 5 seconds and explode up (from
and the concentric as fast as possible. Rest 20 seconds between reps. that position).

A3. Back squat A4. Back squat

Sets 3 Tempo/Method Isometric Sets 3 Tempo/Method Explosive
REPS 5 REST PERIOD 2-3 MIN REPS 5 REST PERIOD 2-3 MIN

SET WARM-UP SETS 1 2 3 4 5 6 SET WARM-UP SETS 1 2 3 4 5 6

REPS 20-30s 20-30s 20-30s REPS 5 5 5
RPE 60% 60% 60% RPE 50% 50% 50%
WEIGHT WEIGHT

Notes : Put 50% on the bar, squat down to 100 degrees and hold the position for 20-30 seconds. Notes : Put 50% on the bar, perform 5 explosive reps. Fast down, big rebound, fast up.

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ATHLETIC PERFORMANCE PROGRAM 91

 MONDAY - STRENGTH WORK

ACTIVATION/PREPARATION
Bench series… B1 – B4 are a complex, do a set of each (with rest) before starting the next round.
Warm up with regular bench before starting the complex.

B1. Bench press weight releasers B2. Bench press

Slow eccentric, Stato-explosive
Sets 3 Tempo/Method explosive concentric
Sets 3 Tempo/Method contrast
REPS 5 cluster reps REST PERIOD 2-3 MIN REPS 5 REST PERIOD 2-3 MIN

SET WARM-UP SETS 1 2 3 4 5 6 SET WARM-UP SETS 1 2 3 4 5 6

REPS 5 5 5 REPS 5 5 5
RPE 60/90 60/90 60/90 RPE 60% 60% 60%
WEIGHT WEIGHT

Notes : Put 60% on the bar and an extra 30% on releasers. Do the eccentric as slowly as possible Notes : Put 60% on the bar, lower down to 10cm from chest. Hold for 5 seconds and explode up
and the concentric as fast as possible. Rest 20 seconds between reps. (from that position).

B3. Bench press B4. Bench press

Sets 3 Tempo/Method Isometric Sets 3 Tempo/Method Explosive
REPS 5 REST PERIOD 2-3 MIN REPS 5 REST PERIOD 2-3 MIN

SET WARM-UP SETS 1 2 3 4 5 6 SET WARM-UP SETS 1 2 3 4 5 6

REPS 20-30s 20-30s 20-30s REPS 5 5 5
RPE 60% 60% 60% RPE 50% 50% 50%
WEIGHT WEIGHT

Notes : Put 50% on the bar, squat down to 100 degrees and hold the position for 20-30 seconds. Notes : Put 50% on the bar, perform 5 explosive reps. Fast down, big bounce (you can even put a
rolled up towel on your chest), fast up.

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ATHLETIC PERFORMANCE PROGRAM 92

 MONDAY - STRENGTH WORK

C. Push press
Sets 3 Tempo/Method Explosive
REPS 3 REST PERIOD 2-3 MIN

SET WARM-UP SETS 1 2 3 4 5 6

REPS 3 3 3
RPE 8 8 8
WEIGHT

Notes :

ATHLETIC PERFORMANCE PROGRAM 93

 WEDNESDAY - EXPLOSIVE LIFTING

ACTIVATION/PREPARATION
A1, A2 & A3 are a complex (with rest)

A1. Power snatch hang A2. Loaded jump squat

Sets 4 Tempo/Method Explosive Sets 4 Tempo/Method Explosive
REPS 3 REST PERIOD 1-2 MIN REPS 5 REST PERIOD 1-2 MIN

SET WARM-UP SETS 1 2 3 4 5 6 SET WARM-UP SETS 1 2 3 4 5 6

REPS 3 3 3 3 3 3 3 REPS 5 3 3 5 5 5 5
RPE 5 6 7 8 8-9 8-9 9 RPE Bar 15% 25% 25% 25% 25% 25%
WEIGHT WEIGHT

Notes : Notes : Use 25% of your max squat

A3. Broad/long jumps

Sets 4 Tempo/Method Explosive
REPS 3 REST PERIOD 3-4 MIN

SET WARM-UP SETS 1 2 3 4 5 6

REPS 5 5 3 5 5 5 5
RPE 60% 60% 80% 90% 90% Max Max
WEIGHT

Notes :

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ATHLETIC PERFORMANCE PROGRAM 94

 WEDNESDAY - EXPLOSIVE LIFTING

ACTIVATION/PREPARATION
B1, B2& B3 are a complex (with rest)

B1. Bosh clean level 1 B2. Loaded split squat jump

Sets 4 Tempo/Method Explosive Sets 4 Tempo/Method Explosive
REPS 3/side REST PERIOD 1-2 MIN REPS 5/leg REST PERIOD 1-2 MIN

SET WARM-UP SETS 1 2 3 4 5 6 SET WARM-UP SETS 1 2 3 4 5 6

REPS 3 3 3 3 3 REPS 3 5 5 5 5
RPE 7 8 8-9 8-9 9 RPE 12.5% 12.5% 12.5% 12.5% 12.5%
WEIGHT WEIGHT

Notes : Notes : Use 12.5% of your max squat

B3. Prowler/Sled Sprint

Sets 4 Tempo/Method Explosive
REPS 30m REST PERIOD 3-4 MIN

SET WARM-UP SETS 1 2 3 4 5 6

REPS 30m 30m 30m 30m
RPE 90% 90% Max Max
WEIGHT

Notes : Use a light weight, the goal is maximum speed.

ATHLETIC PERFORMANCE PROGRAM 95

 FRIDAY - SPRINT

ACTIVATION/PREPARATION
High knees (max frequency) 2 x 20m
High knees (long strides) 2 x 20m
Heels to glutes 2 x 20m
“A” skip 2 x 20m
Hurdle jumps 3 x 5
Broad/long jumps 3 x 5

Flying 10m 3 sets

Flying 30m 3 sets
30m 3 sets

ATHLETIC PERFORMANCE PROGRAM 96

 SATURDAY - STRENGTH

ACTIVATION/PREPARATION

A1 & A2 are a complex (with rest).

A1. Back squat with releasers A2. Back squat

Sets 3 Tempo/Method Slow eccentric Sets 4 Tempo/Method Explosive
REPS 3-5 (cluster) REST PERIOD 2-3 MIN REPS Max REST PERIOD 4-5 MIN

SET WARM-UP SETS 1 2 3 4 5 6 SET WARM-UP SETS 1 2 3 4 5 6

REPS 3 3 3 3-5 3-5 3-5 REPS Max Max Max
RPE 5 6 7 8-9 9 9 RPE 9-10 9-10 9-10
WEIGHT WEIGHT

Notes : Use a bar weight of 80-85% and 20-25% on releasers. Lower as slowly as possible. Rest Notes : Use 80-85% on the bar. Do as many solid reps as possible.
20-30 sec between reps.

B1 & B2 are a complex (with rest).

B1. Bech press with releasers B2. Bench press

Sets 3 Tempo/Method Slow eccentric Sets 4 Tempo/Method Explosive
REPS 3-5 (cluster) REST PERIOD 2-3 MIN REPS Max REST PERIOD 4-5 MIN

SET WARM-UP SETS 1 2 3 4 5 6 SET WARM-UP SETS 1 2 3 4 5 6

REPS 3 3 3 3-5 3-5 3-5 REPS Max Max Max
RPE 5 6 7 8-9 9 9 RPE 9-10 9-10 9-10
WEIGHT WEIGHT

Notes : Use a bar weight of 80-85% and 20-25% on releasers. Lower as slowly as possible. Rest Notes : Use 80-85% on the bar. Do as many solid reps as possible.
20-30 sec between reps.

ATHLETIC PERFORMANCE PROGRAM 97

Christian Thibaudeau
ABOUT CHRIS
Christian Thibaudeau: has been
involved in the business of training
for over the last 20 years. During
this period, he worked with athletes
from 28 different sports. He has
been “Head Strength Coach” for
the Central Institute for Human
Performance (official center of
the St. Louis Blues). His work
method enabled him to lead several
successful athletes in a multitude
of different disciplines. Christian
is a prolific writer with three books
published, each of which translated
into three languages (The Black
Christian
Popularized the
Neurotyping System
Neural optimization supersedes
hormonal optimization because the
neural response affects the hormonal
response. This is essentially the
founding principle and inspiration
Book of Training Secrets, Theory
and Application of Modern Strength
and Power Methods, High Threshold
Muscle Building). He also co-wrote
the book Maximum Muscle Bible
(2017) with Paul Carter. Christian is
also a senior author and head writer
for the E-Magazine T-Nation. His
articles are read by over 200,000
people every week. As a lecturer, he
has given conferences and seminars
around the world, to audiences
ranging from amateur athletes to
health professionals and coaches of
all types.
behind Christian Thibaudeau’s
Neurotyping System. The bottom line
is simple: you are more likely to train
hard, be focused, and stay motivated
if you like the type of training you
are doing. The training that goes
against your nature causes a higher
stress response that hinders optimal
progression.