You’ll need all the explosive power you can muster to jump far enough for your Standing Broad Jump station and to change direction fast enough at the Shuttle Run. Here’s a new way to build the muscles you need for explosive power, with just a barbell: Place it on the floor and lunge over it (see below). This straightforward hurdle corrects a major mistake that men make as they do lunges. “Most men don’t step out far enough, and they push off sluggishly rather than explosively,” says Scott H. Mendelson, CEO of InfinityFitness.com. “Lunging over the bar instantly improves technique.” As a result, you train your glutes and hamstrings harder.
Do the workout below 2 or 3 times a week. Perform the sets within each superset without rest, but rest for 1 minute after you’ve done both sets. Do superset 1 three times and then move on to superset 2, which you’ll also do 3 times.
DYNAMIC FORWARD LUNGE
Load 20kg (about 45 pounds) plates onto a barbell and stand about 60cm behind it, holding a pair of dumbbells at your sides. Lunge over the bar with one foot so the back of your leg is just in front of the bar. Then push back quickly to the starting position. Do 6 to 8
reps with each leg.
DYNAMIC SIDE LUNGE
There’s no need to move the barbell, but stand so that it’s on your left side. Lift your leg over the bar, bringing your foot up high enough so it doesn’t hit the bar. Bend your left knee and lower your body as far as you can. Then push back up explosively. Do 6 to 8 reps, and then repeat with your other leg.
Tip: Push back explosively to work more muscle.
Place a bar on a squat rack at hip level. Stand with your back to the bar and grab it with an overhand grip. Hold the bar at arm’s length behind you, and then bend your hips and knees to lower your body until your thighs are parallel to the floor. Push back to the
starting position. Do 6 reps.
Tip: Don’t let your lower back round as you squat.
SINGLE-LEG DEADLIFT REACH
Place a loaded bar on the floor, 35cm in front of you. Stand on your left leg and hold a dumbbell in your right hand. Keeping your
back naturally arched, push your hips back and lower the weight towards the barbell. Touch the bar with the weight and then rise
again. Aim for 6 reps.
Tip: Keep your knee slightly bent as you lower your body.