Best Template for adding explosiveness

Training Q&A [Moderated]
1

My 16 year old daughter has been training on the beginner , bridge, and now strength II templates. She’s seeing terrific progress in her strength and her absolute speed has dramatically increased over the last 2 years. Her sport is soccer and she still lacks some explosiveness in transitions. I was considering the Olympic or Titan template to add some focus on explosive power. She has no interest in cross fit and gets plenty of cardio from soccer so her primary objectives are continued increases in strength with additional explosiveness. Can you recommend one over the other or should we simply substitute cleans for a couple slots in the Strength II template.

Thanks for all you’re doing.

Bill

2

Hey Bill,

I’d probably do the following:

  1. Make sure your daughter is playing lots of different sports besides soccer, even if recreationally. Should help her develop skills on the field.
  2. She should also be doing Nordic hamstring curls. I’d put them at the end of days 2 and 4 on the Strength II.
  3. I’d swap the 3rd movement on Day 1 for power cleans, Day 2, movement 3 for squats ~ 40-50% x 2 reps per set, with max velocity on the way up, 3-5 min rest periods. 5-6 sets. Day 3, movement 3, I’d do push press.

-Jordan

3

Jordan

Thanks for the great response, we will plug it in this week.

Can you provide some guidance on the Nordic hamstring curls in terms of volume?

Should we just follow the prescribed volume for the 3rd slots on days 1 and 3?

thanks again for the great content and templates.

Bill

4

I’d plan on starting around 2-3 sets of 4-6 reps with a 6-0-0 tempo and build up from there.