Power Training Workout for Increased Athletic Performance

Dr. Craig Slaunwhite
Written By: Dr. Craig Slaunwhite
October 16th, 2018
Updated: June 13th, 2020
82.6K Reads
Power Training Workout for Increased Athletic Performance
Build explosive strength to help improve sports performance with this workout designed by Dr. Craig Slunwhite, Director of Fitness for the Winnipeg Jets.
Workout Summary

Workout Description

Enhancing your athletic performance doesn’t have to be a guessing game or something left only to elite athletes.

Whether you play a team sport like volleyball, hockey, or soccer – or you focus your skills on individual sports like swimming, boxing, or skiing – the fundamental components that make you a winning athlete are the same.

Power is essential for scoring goals and is equally as important in field events like shot put, discus and javelin – where results are purely based on distance.

Make your kicks, throws, jumps, or spikes more explosive – and more effective - by improving your power.

Power. One word with so much meaning in the world of sport.

This athletic weight training workout will target all your muscle groups to help you build your power and take your performance to the next level.

Just imagine, winning time and time again.

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The Workout

Perform the designated number of reps for each exercise in each compound set with no rest between exercises.

Once finished, rest 2-3 minutes. Complete each compound set 4 times before moving on to the next compound set.

This workout can be completed 1-3 times per week, on non-consecutive days.

Exercise Rounds Reps
A1. Barbell Jump Squat 4 8
A2. Single Leg Lateral Box Jump - 8 Each
A3. Alternating Lunge Jump - 8
B1. Bosu Power Push Up 4 8
B2. Inverted Speed Row - 8
B3. Landmine Rotation - 8 Each

Fuel and recover from your workouts by checking out the recommended supplements listed at the top of this workout page or in the free downloadable workout PDF.


You don’t have to be a world-class athlete to appreciate that you play the game to win.

Use this workout to help take your training to the next level and increase your athletic performance.

Posted on: Mon, 12/05/2022 - 03:01

Is it counterproductive to do this power training routine with a 3 day a week weight training routine?

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Posted on: Mon, 12/05/2022 - 09:49

Not at all. Feel free to do so and let us know how it goes for you.