Explosive Foundations
Burleson Performance
Strength & ConditioningExplosive Foundations is a complete athletic development program designed to build powerful, fast, and resilient athletes from the ground up. Built around the key pillars of speed, strength, and power expression, the system develops force production first—then teaches athletes how to apply it explosively on the field.
The weekly structure includes two lower-body and two upper-body training sessions, paired with two sprint and jump exposures each week to develop true vertical force output. Athletes also complete two med ball throwing sessions weekly, reinforcing rotational power, rate of force development, and transfer into sport-specific movements.
Rather than isolating strength, speed, or power, Explosive Foundations blends them into one coordinated system where each quality supports the others. Sprinting improves mechanics and elastic stiffness, jumping builds reactive strength, med ball work develops full-body power transfer, and lifting builds the force base required to express all of it.
This is not a general fitness program—it is a structured performance system built to turn strength into speed, and speed into game-changing explosiveness.
A
Dynamic Stretch
B
DB Squat jump
4 x 1 @ 5 %
C
Flying 10
3 x 10
D
Back Squat (jamie)
3 x 5 @ 70 %
E
Eccentric barbell RDL
2 x 6
F
GHR
2 x 8
G
Reverse Hyper
2 x 20
H
Body Saw (jamie)
2 x 12
A
cable face pull
2 x 20
B
Band / Cable Pushdown
2 x 20
C
tall kneeling chest pass
2 x 5
D
Split stance med ball slam
2 x 3
E
Rotational Scoop Toss
2 x 3
F
Bench Press
3 x 5 @ 70 %
G
DB Chest Supported Row
3 x 10
H
Straight Bar Pushdown
3 x 15
I
cable face pull
3 x 15
A
Assault Bike
1 x 10:00
B1
band hip flexor
2 x 10
B2
band spiderman
2 x 10
B3
band pigeon
2 x 10
B4
band internal rotation
2 x 10
C1
wall openers
2 x 10
C2
kneeling t-spine rotation
2 x 10
C3
side lying windmill
2 x 10
D1
band ankle drives
2 x 10
D2
calf stretch 1
@ 30
A
Dynamic Stretch
B
DB Squat jump
4 x 1 @ 5 %
C
Flying 10
3 x 10
D
Back Squat (jamie)
3 x 5 @ 72.5 %
E
Eccentric barbell RDL
2 x 6
F
GHR
2 x 8
G
Reverse Hyper
2 x 20
H
Body Saw (jamie)
2 x 12
A
cable face pull
2 x 20
B
Band / Cable Pushdown
2 x 20
C
tall kneeling chest pass
2 x 5
D
Split stance med ball slam
2 x 3
E
Rotational Scoop Toss
2 x 3
F
Bench Press
3 x 5 @ 72.5 %
G
DB Chest Supported Row
3 x 10
H
Straight Bar Pushdown
3 x 15
I
cable face pull
3 x 15
A
Assault Bike
1 x 10:00
B1
band hip flexor
2 x 10
B2
band spiderman
2 x 10
B3
band pigeon
2 x 10
B4
band internal rotation
2 x 10
C1
wall openers
2 x 10
C2
kneeling t-spine rotation
2 x 10
C3
side lying windmill
2 x 10
D1
band ankle drives
2 x 10
D2
calf stretch 1
@ 30
JAMIE BURLESON
For the Explosive Foundations Program, Coach Burleson’s philosophy is simple: build a strong base first, then teach the athlete how to express force quickly, efficiently, and repeatedly—because real explosiveness is earned, not given.
Explosive Foundations gives you a clear system. Every sprint, jump, throw, and lift is designed with one purpose—turn your strength into speed on the field court. Build the base. Develop the power. Then go play faster, stronger, and more explosive than eve
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