8-Week X-Plosive Grind | InstinXtreme

DAY ONE

Strength

Hang Cleans: 4×15@50% oYBW
Quick Bench Squats: 4×15@50%- oYBW
Lunges: 4×15 each leg@50% oYBW
Straight Leg Deadlifts: 4×15@-YBW
Reverse Hyperextensions: with Jump Trainer on

Plyos

Box Jumps Ground Up : 10x
Reverse Box Jumps: 10x
40 Yard Sprints: 10x Full Sprint with Jump Trainers on
40 Yard Sprints: 10x open no gear

DAY TWO

Strength

Bench Press: 4×15@50% oYBW
Bent-Over Rows: 4×15@25% oYBW
Standing Military Press: 4×15@25% oYBW
Medicine Ball Exercises

Plyos

Backwards Medicine Ball toss: 10x
Forwards Medicine Ball toss: 10x
80 Yard Sprints: 10x Full Sprint with Jump Trainers on
80 Yard Sprints: 10x open no gear

DAY THREE

Speed Rope 12x 2 minutes
Pullups until muscle failure 4 Sets (min 10 per set or 40 total) Assistance is okay
80 Yard Sprints: 10x Full Sprint with Jump Trainers on
80 Yard Sprints: 10x open no gear

DAY FOUR

Strength

Snatch Pulls: 3×3-6@70%
Front Squats: 4×15 25% oYBW
Step-Ups: 4×15 25% oYBW each Leg
Good Mornings: 4×15 25% oYBW
Single-Leg Step Ups: 4×15 25% oYBW

Plyos

Broad Jumps with Jump Trainer : 10x for 30 yards
Lungs Jumps with Jump Trainer: 10x each leg
40 Yard Sprints: 10x Full Sprint with Jump Trainers on
40 Yard Sprints: 10x open no gear

DAY FIVE

Strength

Incline Press: 4×15@25% oYBW
Single-Arm Dumbbell Rows: 4×15@25% oYBW each arm (add Dumbs together to get percentage)
Standing Kettlebell Press: 4×15@25% oYBW each arm (add Dumbs together to get percentage)

Plyos

Medicine Ball Exercises
Chest pass: 5 X 10x (8lbs and up)
Granny Wall Toss: 5 X 10 (8lbs and up)
80 Yard Sprints: 10x Full Sprint with Jump Trainers on
80 Yard Sprints: 10x open no gear
As the program progresses,

the sets, repetitions, and intensities change to what is shown below. Note that plyos are not in the table as their volume should remain constant throughout this part of the program:

Phases
1
Week
1
Week
2
Week
3
Week
4

PERCENTAGES

25/50
30/55
35/60
40/65
Phases
2
Week
5
Week
6
Week
7
Week
48

PERCENTAGES

40/65
35/60
30/55
25/50

WEEKS

FIVE THROUGH EIGHT

This is the more intense phase of the training program. This program takes advantage of complex training—i.e., the combination of strength exercises with power exercises. The idea is that the strength exercise maximally recruits the nervous system and then the power exercise takes advantage of that recruitment. The strength training intensities get pretty high during this phase. The first week is listed below.

DAY ONE

Strength

Power Clean + Squat & Press: 3×4@50% oYBW
In-Place Lunges 4×15 40% oYBW + Jumps each both legs
Straight leg Deadlifts 4×15@ 65% oYBW + Good Morning: 4×15 @40% oYBW

Plyos

Speed rope 12 x 2 mins
Reverse hyperextensions: 4×15 with Jump Trainer
40 Yard Sprints: 10x Full Sprint with Jump Trainers on
40 Yard Sprints: 10x open no gear

DAY TWO

Strength

Bench Press 4×15@65% oYBW+ Medicine Ball Chest Pass x10
Bent-Over Rows 4×15@40% oYBW + Medicine Ball Backwards Toss x 10
Standing Military Press@40% oYBW + Medicine Ball Front Toss x10

Plyos

Backwards Medicine Ball toss: 10x
Forwards Medicine Ball toss: 10x
80 Yard Sprints: 10x Full Sprint with Jump Trainers on
80 Yard Sprints: 10x open no gear

DAY THREE

Speed Rope 12 X 3 mins
Pullups until muscle failure 4 Sets (min 10 per set or 40 total) Assistance is okay
80 Yard Sprints: 10x Full Sprint with Jump Trainers on
80 Yard Sprints: 10x open no gear

DAY FOUR

Strength

Snatch-Grip Deadlifts 4×15 @65% oYBW + Hang Clean
Bench Squats 4 + Split Jumps: 3×4-8@40% of Back Squat + 5 Jumps, each leg

Plyos

Step-Ups + Box Jumps 4×15 +Jump Down and Explode 4X15
Pullups 25 (assisted is okay)
Broad Jump with Jump Trainer: 30 Meters x 6 sets
40 Yard Sprints: 10x Full Sprint with Jump Trainers on
40 Yard Sprints: 10x open no gear