Athletic Full Body Training Session 

 

September 19, 2025

Power & Explosive Strength Training | by Marshal Athletic Club

Focus

A full body training session designed to build explosive strength and power with a large volume.

Workout

A1  KB Swing   -   5 x 6  A2  SL Med Ball Slam   -   5 x 5 each B1  Rotation KB Swing   -   5 x 5  B2  Split Stance Med Ball Slam   -   5 x 5 each C  Landmine Goblet Squat   -   5 x 5 D  Landmine Rotational Press   -   6 x 3 each E1  Box Jump Overs   -   4 x 5 each E2  Elevated SL Sprinter Step Ups   -   4 x 6 each F  Hip Thrust   -   3 x 12 G  Kneeling Landmine Press   -   3 x 8

Notes for Today’s Session

This program is designed to test the ability to keep producing power and speed over a sustained period of time through all planes of motion. As well as build and sustain strength with compound movements, incorporating lower repetitions and a high volume of sets. 

For sets “C & D” select a weight that would be about 50 - 60% of max. These two sets are focused on explosive strength. Focus on a slow and controlled concentric, then explode through eccentric. 

In order to sustain the same power output, rest time will be very important during each set.  For each set the rest periods will be 90 seconds. This will allow the body ample time to recover, so the athlete can keep bringing high intensity throughout the workout.

The last two sets, the rest period is only one minute. These last two exercises are geared more for hypertrophy, ending the workout with a little more stress to fatigue the muscles out, less rest is needed here.