Jonathan recommends training for power before strength. He employs a method of training in tri-sets where each exercise is completed at a gentle pace for one set of each consecutively; after the completion of a tri-set, a simple water break constitutes the rest period. Each tri-set for power is completed three times, then he moves on to tri-sets for strength and uses the same set and rest scheme as before. Jonathan likes to finish with some form of conditioning, whether it be interval sprints, sled pushing or performing intervals on the AirDyne bike.
ExerciseRepsSetsRest Each Tri-Set
BOX JUMP 6
LATERAL MEDICINE BALL TO SS 6
DECLINE WHEEL ROLLOUT 123
ExerciseRepsSetsRest Each Tri-Set
LANDMINE PRESS 6-8
LATERAL MEDICINE BALL PUT 6-8
ONE-LEG ROMANIAN DEADLIFT 6-8
Start: Set up a soft jumping bag to your desired height and stand in front of it at a comfortable jumping distance based on your height. Elongate your body with your head level and spread your feet to shoulder width. Raise your arms in front and above you in the same position that you’ll be thrusting them forcefully during the jump. Bend your knees slightly to break the tension.
Execution: Draw your arms backward until they’re well behind you and flex at the knees until your quads are almost parallel to the floor. Explosively press into the floor by extending your legs forcefully and jump vertically and a bit forward. Swing your arms forward to help with momentum as you’re mid-air. Be sure to land with a significant break in your knees with your feet still about shoulder width.
Tip: Just before your begin the movement, focus your eyesight on a landing spot on top of the bag; this will help stabilize your landings and make them more consistent.
LATERAL MEDICINE BALL TOSS
Start: Grasp a relatively heavy medicine ball with a semi-supinated (semi-underhand grip) and stand about five feet from a wall, perpendicular to it. Separate your feet to a little more than shoulder width. Keep your back straight and bend your knees into an athletic position in preparation of the toss. With your body forward, draw the ball away from the wall as shown.
Execution: Step with your foot closest to the wall toward it and thrust the ball across your front with both arms in the direction of the wall. After the ball crosses in front of you, rotate at the hips toward the wall. Plant your front foot forcefully and transfer your weight onto it. With your stance now wide and your torso rotated, throw the ball from both your hands toward the wall. Complete reps in one direction, then turn around and complete a set from the other direction.
Tip: Don’t hold back. Throw the ball almost as hard as you can and follow through with your arms. Imagine you’re throwing the ball through the wall, not just shuffling it sideways.
DECLINE WHEEL ROLLOUT
Start: Grasp the handles of a wheel using an overhand grip at the width of your shoulders. Position yourself facing down on top of a box with knees flexed 90 degrees and your quads perpendicular to the ground. Keep your back straight and head in line with your spine. Hold onto the wheel with your extended arms in the plane of your shoulders.
Execution: Using control, let the wheel roll away from you, keeping your arms extended. Come up gradually off your toes and let your body descend progressively, maintaining a horizontal position in your torso. From an extended position, breathe in sharply and contract through your core to begin the re-ascent. Pull back with the wheel and reverse the original motion to return to the start.
Tip: To develop feel for this move, simply practice performing it on the floor instead of up on a box. When you first use the wheel, it takes a little getting used to.
Start: Load the barbell to your desired weight with a plate of any size, just at one end. Kneel on the floor with a wide split-stance adjacent to the loaded end and pick up the end of the bar with one hand using a neutral grip. Make sure to keep your head level and back straight. Extend your non-working arm outward for stability as shown, and in the start position your working hand will be in front of your collarbone.
Execution: Keeping almost all of your body anchored in place, press the bar upward using force from your shoulders and triceps. Instead of a simple vertical path, here you’ll press it along it’s natural arc away from you. Continue until your arm is fully extended, then hold for a second before lowering it with control back to the start position.
Tip: Advanced lifters can extend the move by standing up after the bar reaches its peak position. This variation requires balance and uses more calories while working your legs.
LATERAL MEDICINE BALL PUT
Start: The medicine ball put is distinct from the toss mainly due to the grip and release. Pick up a relatively large medicine ball with a neutral grip at the opposite poles of the ball. Stand erect and perpendicular to a wall, about five feet from it. Keep your head level, your back straight and begin with your knees bent slightly. Step toward the wall and rotate your torso gradually toward it.
Execution: Once your front foot lands, post up with it and transfer your weight onto it. Draw the ball sharply toward the wall and keep rotating until your fully facing it. Let your lead hand snap across to the side and make one final forceful push of the ball with all of your might as it leaves your fingertips. Repeat for reps then work the other side.
Tip: Develop the feel of lowering your body with your front foot as you stride toward the wall. By avoiding a tall position throughout the move, you can apply more power in the put.
ONE-LEG ROMANIAN DEADLIFT
Start: Grasp a dumbbell in each hand using a neutral grip and stand tall with chin up, back straight and feet separated just slightly. Let the weights hang freely in your extended arms at your sides. Bend your knees very slightly and visualize the move in your head before beginning the action.
Execution: Using control and stability, begin by drawing your “action” leg upward in front of you and flexed. Then, allow the weights to pull you gradually toward the floor as you hinge forward from your hips and simultaneously kick your leg backward until it’s straight. Continue the descent until you’ve formed a ‘T’ as shown, hold in the bottom position for a second, then pull upward to return to the start.
Tip: A common cheat mistake is opening up your hip sideways in order to increase the range of motion; avoid this by keeping your hips square and simply stop the motion when you can’t descend any farther.