Explosive Strength
Build. Extract. Execute. Performance
Football , Field Sports, Power Sports , Speed, Soccer, Rugby, Lacrosse, Functional Fitness, Powerlifting, Olympic Lifting, Wrestling, Mobility, Strength & ConditioningReady to get ahead of the competition? The ability to stay disciplined in the off-season will separate you from your peers. So, if you are looking to gain an edge, compete against yourself and show up for Fall camp a better athlete, then this team is for you! Join today!
A
Foam Roll Full Body (BEE Version)
1 x 5:00
Prep
B
Dynamic W/U: World's Greatest 3.0
World's Greatest 3.0
Prep
C
Barbell Complex: RDL/Muscle Clean/Push Press/Rev. Lunge/Squat
2-3 Rounds: 1. Clean RDL x5 2. Hang Muscle Clean x5 3. Push Press x5 4. Front Rack Reverse Lunge x3e 5. Front Squat x5
D
Front Squat
5, 5, 10, 8, MAX @ 50, 60, 70, _ , _ %
E
Strict Press
3 x 10
F
Strict Pull Up
3 x MAX
G1
Barbell Shrug
3 x 12
G2
DB Chest Fly
3 x 12
G3
Tibialis Anterior Raise
3 x 15
H1
Reverse Hyper
2 x 15
H2
3 Way Shoulder Raise
2 x 10
H3
Farmers carry
2 x 50
I
Supine Stretch Series
A
Foam Roll Full Body (BEE Version)
1 x 5:00
Prep
B
QP Hip/Shoulder Series
1x Through: Quadruped (QP) Hip Series: x10 Reps per movement/side (Pause at the top of each rep) 1. Bird Dog L Arm/R Leg 2. Bird Dog R Arm/L Leg 3. Fire Hydrant R Leg 4. Fire Hydrant L Leg 5. Hip Circles R Leg (10x Clockwise| 10x Counterclockwise) 6. Hip Circles L Leg (10x Clockwise| 10x Counterclockwise) QP Shoulder Series: x10 Reps per movement 1. Vertical Arm Circle 2. Horizontal Arm Circle Trunk/Shoulder Series: x10 Reps 1. Plank Hand Walks
C
Dynamic Flexibility - Linear/Lateral
D
Dynamic Warm-Up (Linear)
E
Combo Jump: 90* Vertical + Broad Jump
2 x 3
F
Lateral Bound w/ Stick
1 x 5
G
Lateral Bound + Sprint
1 x 3 @ 15
H
Metcon: 100/85/70s
2 x 5 @ 0:15
Conditioning
I
Core Finisher: Plank Up-Down/Superman
4 Rounds of: 60:30 (WORK:REST) 1. Plank Up-Down x30s 2. Superman Hold x30s 3. Rest 30s
J
Supine Stretch Series
A
Foam Roll Full Body (BEE Version)
1 x 5:00
Prep
B
Hip Flow Mobility
1. Supine Lower Trunk Rotation x3/Side Then Smooth and Continuous 2. Supine Eagle x3/Side Then Smooth and Continuous 3. Seated Hip Internal Rotation x3/Side Then Smooth and Continuous 4. Glute Bridge Raise x3 ....walk feet out (Long Legs) Then... 5. Glute Bridge March x3/Side then RESET 6. Prone Scorpion x3/Side Then Smooth and Continuous 7. 90/90 Series: 3 Heel Taps/Set 7a. 3 Heel Taps then...Floating Knee x3/Side 7b. 3 Heel Taps then...Around The World x3/Side 7c. 3 Heel Taps then...Open-Close x3/Side 8. 90/90 Hip Rotation w/Chest Reach
Prep
C
Barbell Complex: Lift Off/Muscle Clean/Clean Balance/FS
Perform 2-3 Rounds for x5 Reps Per: 1. Clean Lift Off 2. Muscle Clean 3. Clean Balance 4. Front Squat
D
Power Clean (BEE Version)
6 x 3 @ 50, 60, 75, 75, 75, 75 %
E
Clean Pull
4 x 4 @ 80, 80, 85, 85 %
F
Bench Press
5, 5, 10, 8, MAX @ 50, 60, 70, _ , _ %
G1
Clean RDL
3 x 10
G2
Chest-Supported DB Row
3 x 12
G3
Jump Rope
3 x 75
H1
Glute Bridge March
2 x 20
H2
Dynamic Blackburn
2 x 10
H3
MB Split Squat Rotational Slam
2 x 10 @ 8 lb
I
Supine Stretch Series
A
Foam Roll Full Body (BEE Version)
1 x 5:00
Prep
B
QP Hip/Shoulder Series
1x Through: Quadruped (QP) Hip Series: x10 Reps per movement/side (Pause at the top of each rep) 1. Bird Dog L Arm/R Leg 2. Bird Dog R Arm/L Leg 3. Fire Hydrant R Leg 4. Fire Hydrant L Leg 5. Hip Circles R Leg (10x Clockwise| 10x Counterclockwise) 6. Hip Circles L Leg (10x Clockwise| 10x Counterclockwise) QP Shoulder Series: x10 Reps per movement 1. Vertical Arm Circle 2. Horizontal Arm Circle Trunk/Shoulder Series: x10 Reps 1. Plank Hand Walks
Prep
C
Dynamic Flexibility #1
Perform 1 set of 5-10 reps per movement per side OR... Travel performing each movement for 10 yds per movement 1. Knee Hug 2. Shin Pull Squeeze 3. Quad Pull Reach 4. FWD Lunge w/ Rotation 5. RDL & Reach 6. Lateral Lunge & Shift 7. Spider Man Lunge w/ Rotation
Conditioning
D
Dynamic Warm-Up #2 (Lateral Series)
Be technical Upper body is tight but relaxed Big arm action (Cheek-cheek) Knee/toe up 1. Lateral Pogo Hops: x10yds L/R -Be reactive off balls of feet -Keep ankles dorsiflexed (toes up) in the air -Minimize ground contact time -Maximize hang time -Get as many reps as possible within prescribed distance for vertical height 2. Lateral A-skip: x20yds L/R -Be rhythmic -Drive elbows back 3. Straight Leg X-Over Skip: 2x20yds -Toe up -Snap ball of foot through turf -Use hips 4. Lateral START Sprint: 2x20yds @65% ME -Half Kneeling (HK) Start -Raise inside knee off ground about 1-2" to load outside hip -Forcefully push turf back behind you -Drive Mechanics! 5. Lateral Marching Skip: x20yds L/R -Knee up/Toe up -Violently drive ball of foot down and drive turf back to get horizontal -Minimal ground contact/maximal hang time -Drive Elbows 6. Lateral bounds: x20yds L/R -Quick/powerful foot contacts for maximal controlled distance 7. Lateral START Sprint: x20yds L/R @75%/ x10yds L/R @ 85-95%
E
Lateral Bound w/ Stick
2 x 5
F
Lateral Bound, Bound, Stick!
2 x 3
G
Lateral Bound + Sprint
3 x 15
H
Metcon: 300yd Shuttle
1 x 4
Conditioning
I
Core Finisher: Plank Up-Down/Superman
4 Rounds of: 60:30 (WORK:REST) 1. Plank Up-Down x30s 2. Superman Hold x30s 3. Rest 30s
J
Supine Stretch Series
A
Foam Roll Full Body (BEE Version)
1 x 5:00
Prep
B
Dynamic W/U: World's Greatest 3.0
World's Greatest 3.0
Prep
C
Barbell Complex: RDL/Muscle Clean/Push Press/Rev. Lunge/Squat
2-3 Rounds: 1. Clean RDL x5 2. Hang Muscle Clean x5 3. Push Press x5 4. Front Rack Reverse Lunge x3e 5. Front Squat x5
D
Back Squat
5, 5, 5, 3, MAX @ 50, 70, 85, _ , _ %
E
Incline Bench Press
3 x 10
F
Bent Over Row
3 x 12
G1
DB X-Over Step Up
3 x 8
G2
Lat Pulldown
3 x 12
G3
Calve Raise
3 x 15
H1
Hip Thrust (BPT Version)
3 x 10
H2
Overhead Shrug - Plated
2 x 12
H3
Supine Banded Hip Flexion
2 x 15
I
Supine Stretch Series
A
Foam Roll Full Body (BEE Version)
1 x 5:00
Prep
B
QP Hip/Shoulder Series
1x Through: Quadruped (QP) Hip Series: x10 Reps per movement/side (Pause at the top of each rep) 1. Bird Dog L Arm/R Leg 2. Bird Dog R Arm/L Leg 3. Fire Hydrant R Leg 4. Fire Hydrant L Leg 5. Hip Circles R Leg (10x Clockwise| 10x Counterclockwise) 6. Hip Circles L Leg (10x Clockwise| 10x Counterclockwise) QP Shoulder Series: x10 Reps per movement 1. Vertical Arm Circle 2. Horizontal Arm Circle Trunk/Shoulder Series: x10 Reps 1. Plank Hand Walks
C
Dynamic Flexibility - Linear/Lateral
1 x 3:00
D
Dynamic Warm-Up (Linear)
1 x 6:00
E
Zig Zag Bound w/Stick + Plyo Step
2 x 20
F
Speed Bound
2 x 20
G
Flying 10/20/30s
4 x 20
H
Tempo Runs
1 x 6:00 @ 40
Conditioning
I
Core Finisher: Plank Up-Down/Superman
4 Rounds of: 60:30 (WORK:REST) 1. Plank Up-Down x30s 2. Superman Hold x30s 3. Rest 30s
J
Supine Stretch Series
Oscar Ramos
An Air Force Veteran and former athlete with 10+ years experience in Sports Performance training, Coach Ramos has helped develop and worked with every form of athlete from Developmental Age to Professional. Although he is well versed with all sports he specializes in turf and power sports such as football where he has worked at the FBS level as well as NFL Combine athletes
Ditch the cookie-cutter, old school way of training and achieve the results you are looking for with this "100% Backed By Science" approach!
Start My 7-Day Free Trial
Isaac Foster
DII Football
Verified Athlete"Coach Ramos' program has helped me to put on 15+ pounds of lean mass and I feel way more explosive coming off the line"
Kendrick Milford
DI Football
Verified Athlete"I thought I was at my peak but this program has helped me power through plateaus. The quality of my lifts has improved which I can definitely feel on the field"
When you join a team you’re getting more than programming, you’re joining an online community.
Explosive Strength
Explosive Strength
Explosive Strength
