The ability to move your body through space with strength and speed comes naturally for some. For others, it’s something you work for – something you give your blood, sweat and tears for – so you can forge your body into an athletic machine ready to take on all challengers. If you want to build the speed, strength and explosiveness of an athlete like Russell Westbrook, you’re going to have to earn it. If you’re willing to put in the work, Six Star®’s new Explosive Athlete Training Program gives you the template you need to earn your greatness, just like Russell Westbrook, one rep at a time.
Explosive, athletic training isn’t just for those that need to get better for their sport. If you want a lean, muscular and functional physique, you need to train how a professional athlete like Russell Westbrook does. Put yourself on the path to running faster, jumping higher and being an overall explosive beast like Six Star athlete Russell Westbrook with the new Explosive Athlete Training Program!
You will start off each workout with an explosive, dynamic movement. These types of exercises are excellent for waking up a sleepy nervous system and priming your body for heavy lifting. They also help to train your body to produce force at a fast rate. Each movement should be performed as quickly and explosively as possible. If you find yourself slowing down as you get into the later reps it means that you need to decrease the resistance, each rep should look clean and fast.
Each training session will contain two strength/power supersets. This means that you perform one set of each exercise back-to-back before resting. This allows you to get more work in a shorter amount of time. Each one of these exercises should be performed as fast and explosively as possible. Because you will still be using heavy weights, the movements may not look fast to the untrained eye, but the goal is to powerfully contract your muscles in order to move the weight as fast as possible despite the heavy load. These exercises are designed to increase your force production to make you as fast and explosive as possible.
The assistance superset training block is designed to fill in all of the gaps and elicit a hypertrophy (muscle building) response in certain key areas. This is where you put in some extra work building the “go” muscles, not the “show” muscles. Having big arms is great, but if your goal is to become an explosive, beast athlete, you need to shift your focus to key muscle groups like the core, glutes and lower back. For these movements, focus on really feeling your muscles working by contracting them as hard as possible for one second at the top of each movement, and lower the weight slowly in complete control for 2 to 4 seconds.
**Note: The slow negative portion of the lift does not apply to the kettlebell swings and waiter’s walks.
If you want to be more athletic, you have to do athletic things. Two of the most basic movements most athletes perform is running and jumping. On your dynamic days you will work on your explosive sprinting and jumping. The key here is quality; when you feel yourself starting to slow down significantly and your movements become laborious, it’s time to cut the set short or give yourself more time to rest in between sets. Aim to keep every movement fast and explosive, where your first set is just about the same quality as your last set of the day.
*Russell Westbrook does not use all of these exercises in his regular training regimen and results are not guaranteed
|Workout A||Dynamic Day 1||Workout B||Dynamic Day 1||Workout C||Stretching/Walking||Stretching/Walking|
|Explosive||Single-Arm Dumbbell Snatch||3||8|
|Weighted Neutral-Grip Pull-Up||5||5|
|Football Bar/Neutral-Grip Dumbbell Bench Press||5||5|
|Assistance||TRX Face Pull||3||15|
|Strength||Trap Bar Deadlift/Deadlift from Low Blocks||5||3|
|Overhead Push Press||5||5|
|Strength||Bulgarian Split Squat||4||8|
|TRX Inverted Row||4||8|
|Assistance||Med Ball Wood Chop||3||10 (per side)|
|Band-Resisted Good Morning||3||15|
|Explosive||Lateral Med Ball Toss||3||8|
|Sled Row/Plyometric TRX Row||4||10|
|Assistance||Waiter’s Walk||3||30 sec (per side)|
|Weighted Walking Lunges||3||12|
Lateral Med Ball Toss
|Dynamic Day 1|
|Dynamic Day 2|