Most Effective Training

DRAFT VERSION
PAGE UNDER CONSTRUCTION
Nevertheless, feel free to already try it :)


Most Effective Training for
Maximum Strength and Power

All explanation about PAP Post-Activation Potentiation are available here under
Complex Training and Contrast Training

Perform maximal strength (something you can not perform - concentric only - more than about 5 times or 20s) followed (must not be immediately after, but within 1 minute) by up to 5 reps, 1 repetition each 20s, maximal power concentric immediately followed by power eccentric, if possible activity specific (like jump, toss, dyno... with proper landing or braking), repeated over three sets each 5 minutes.

As power should be at about 50% load of "one rep maximum", one arm or one leg bodyweight exercises are best to represent the about 90% load of 1RM for maximal strength. liveAdept assumes that these are far enough to be well prepared to be adept in everyday life situations.
You could decrease the difficulty by performing the maximal strength in an archer position and using leg or arm swing for the power phase.

Properly Warm-up:

5 min jogging while mobilizing the targeted joint
Low intensity movement like classical wall dips, cat hang pull ups or deep squats
Wake-up your Central Nervous System with 5 min of Quick Dress


Upper body - Push Pull for Climb-up

Upper body - Power Push

Perform about 5x or max 20s "one arm wall dips".
Weak side first, then strong side.
Rest for less than 1 minute
Perform "clapping wall dips" as high as you can!
Do 1 repetition each 20s, repeat 5 times.

Upper body - Power Pull
Perform about 5x or max 20s "one arm cat hang pull ups".
Weak side first, then strong side.
Rest for less than 1 minute
Perform "clapping cat hang pull ups" as high as you can! You can also do "demon pull ups" or "cat hang dynos"
Do 1 repetition each 20s, repeat 5 times.


Lower body - Standing long jump (Power Push)

Perform about 5x or max 20s "pistol squat" each immediately followed by a "calf raise" (which is missing in the below video).
Weak side first, then strong side.
Rest for less than 1 minute
Perform "precision jump" as far as you can!
Do 1 repetition each 20s, repeat 5 times.



Lower body - Vertical jump (Power Push)

Perform about 5x or max 20s "shrimp squat" each immediately followed by a "calf raise" (which is missing in the below video).
Weak side first, then strong side.
Rest for less than 1 minute
Perform "vertical jump over a rail" as high as you can!
Do 1 repetition each 20s, repeat 5 times.



Lower body - Sprinting (Speed Push)

Perform max 20s "human car push" with high braking load so that you are at a walking pace
Human Car Push by Darryl Edwards http://www.thefitnessexplorer.com/

Switch immediately the role of both Adept
Rest for less than 1 minute
Perform 3x50m "sprint" as fast as you can, cutting each 50m first right then left as a double curve road sign and finish with a quick about-face