The Maximus Circuits – Explosive Power Phase.

The main event are the Maximus circuits.  These circuits are explosive style, power circuits designed to push your strength and endurance to the next level. Strength and Honor!

Introduction

This phase lasts 4 weeks and focuses on explosive power and speed. Workouts during this phase include plyometric exercises, functional exercises and Olympic lifts with 4-6 sets of 10-12 reps at 70-80% of 1RM. Cardiovascular training comes in the form of post circuit shadowboxing or weapons drills and sprints.

Equipment required:

The Maximus circuits mixes bodyweight exercises with (mostly) traditional workout equipment (dumbbells, kettlebells, barbells). Don’t worry if you don’t have some of the equipment available, improvise with what you have. See our section here on improvised gym equipment.

Required: Dumbbells, kettlebells, medicine ball, sandbag, barbells.

Warm ups

(Always warm up before starting any routine).  Start by performing mobility drills on shoulders, hips, ankles, wrist and neck muscles.  Use light core stretches to activate the muscle groups we shall be using.

After mobility drills use three rounds of the warm-up drills below.

Workout Tips

• The circuit is designed to be the endurance side of the MSE range. This is a long grueling workout so aim no higher than 60/70% of your 1RM with any of the weights.
• Whole body, functional workouts with cardio following for EPOC fat burning.
• Aim for little or no rest in between exercises. 15 seconds maximum.
• Beginner lifters should perform x 4 sets.
  Intermediate lifters should perform x 5 sets.
  Advanced lifters should perform x 6 sets.
• Make your way steadily through the exercises
• Concentrate on good effort and technique and try not to exceed rest times.
• This phase involves the development of explosive power.  Explosive workouts combine speed, strength, and power training into functional movement that allows you to generate force quickly, or decelerate quickly. Explosive strength is necessary for improving reaction time.
• 2-week circuit rotation. You will undertake the 2 circuits twice during the four weeks this phase lasts.

Week 1

Day 1: Kettlebell and Sandbag Circuit

1. Kettlebell Swings (x 12 reps).
2. Sandbag Clean and Press (x 8 reps).
3. Kettlebell Goblet Squats (x 12 reps).
4. Sandbag Halos (8 reps – circle the head and return counts as 1 rep).
5. Kettlebell Turkish get-ups (3 sets of 6 reps on each side).
6. Kettlebell lunges (3 sets of 12 reps).
7. Leg raises (3 sets of 12 reps).

Finisher: 6 x  2 min rounds of shadowboxing/bag work (all out).

Alternative: 10 mins of weapons drills using arnis or kendo style shinai sticks.

Day 2: Tire and Sled Training

1. Tire Flips (3 sets of 10 reps).
2. Sled Pushes (3 sets of 50 yards).
3. Farmers Walk with Farmer’s Handles (3 sets of 50 yards).
4. Sled Pulls (3 sets of 50 yards).
5. Jumping Jacks (3 sets of 20 reps).
6. Renegade rows (3 sets of 12 reps).
7. KB sit-ups (3 sets of 12 reps).

Finisher: 8 x 30 secs sprints/fast row/fast cycle. 45 secs recovery.

Day 3: Rest Day

Active rest.

Day 4: Battle Rope and Sandbag Circuit

1. Battlerope alternating waves (x 45 seconds).
2. Sandbag jump squats (x 15 reps).
3. Battle rope slams (x 45 seconds).
4. Sandbag shouldering (x 12 reps).
5. Battlerope side slams (x 45 seconds).
6. Sandbag man-makers (x 1 minute).
7. Sandbag push up and drag (x 12 reps).

Finisher: 6 x  2 min rounds of shadowboxing/bag work (all out).

Alternative: 10 mins of weapons drills using arnis or kendo style shinai sticks.

Day 5: Kettlebell and Sled Training

1. Kettlebell Deadlifts (3 sets of 8 reps)
2. Sled Pushes with Kettlebell Farmer’s Walk (3 sets of 50 yards)
3. Kettlebell Snatches (3 sets of 6 reps on each side)
4. Sled Pulls with Kettlebell Farmer’s Walk (3 sets of 50 yards)
5. Burpees (3 sets of 10 reps)
6. Medicine ball wall ball shots.
7. Kettlebell Gorilla Rows.

Finisher: 8 x 30 secs sprints/fast row/fast cycle. 45 secs recovery.

Day 6: Rest Day

Active rest.

Day 7: Full Body Circuit

1. Kettlebell Swings (3 sets of 12 reps).
2. Sandbag Cleans (3 sets of 8 reps).
3. Battle Rope Double Waves (3 sets of 30 seconds).
4. Tire Flips (3 sets of 10 reps).
5. Tire push and carries (3 sets of 50 yards)
6. KB Thrusters.
7. KB Halos.

Finisher: 6 x  2 min rounds of shadowboxing/bag work (all out).

Alternative: 10 mins of weapons drills using arnis or kendo style shinai sticks.

“Death smiles at us all. All a man can do is smile back” 

– Maximus Decimus Meridius (Gladiator).

Week 2

Day 1: Explosive Power

1. Box Jumps (3 sets of 8 reps).
2. Medicine Ball Slams (3 sets of 10 reps).
3. Power Cleans (3 sets of 6 reps).
4. Single-Leg Broad Jumps (3 sets of 6 reps each leg).
5. Plank Jacks (3 sets of 20 reps).
6. Medicine ball sit-up throws and v-ups (15 reps each).
7. Medicine ball push ups.

Finisher: 8 x 30 secs sprints/fast row/fast cycle. 45 secs recovery.

Day 2: Upper Body and Core

1. Spiderman pushups (3 sets of 10 reps).
2. Pull-Ups (3 sets of max reps).
3. Standing Dumbbell Shoulder Press (3 sets of 10 reps).
4. Russian Twists with a Medicine Ball (3 sets of 12 reps).
5. Hanging Leg Raises (3 sets of 12 reps).
6. Sandbag Zercher squats.
7. Medicine ball side wall throws.

Finisher: 6 x  2 min rounds of shadowboxing/bag work (all out).

Alternative: 10 mins of weapons drills using arnis or kendo style shinai sticks.

Day 3: Rest Day

Active rest.

Day 4: Lower Body and Explosive Power

1. Deadlifts (3 sets of 6 reps).
2. Squat Jumps (3 sets of 10 reps).
3. Double kettlebell cleans (3 sets of 12 reps).
4. Lateral Bounds (3 sets of 8 reps each leg).
5. Burpees with a long jump (3 sets of 20 reps).
6. T-push ups (10 reps each side).
7. Decline sit-ups with weight.

Finisher: 8 x 30 secs sprints/fast row/fast cycle. 45 secs recovery.

Day 5: Full Body and Core

1. Barbell clean and press (3 sets of 6 reps).
2. Box jump burpees (x 20 reps).
3. Waiters walks with Kbs (3 sets of 25 metres).
4. Swiss ball pikes(12-15 reps).
5. Swiss ball rollouts (x 12-15 reps).
6. Sandbag unilateral squat and press (10 reps each side).
7. Sandbag lunge with rotation (20 reps each side).

Finisher: 6 x  2 min rounds of shadowboxing/bag work (all out).

Alternative: 10 mins of weapons drills using arnis or kendo style shinai sticks.

Day 6: Rest Day

Active rest.

Day 7: Upper Body and Explosive Power

1. Explosive Push-Ups (3 sets of 8 reps).
2. Plyometric Pull-Ups/Plyometric Bodyweight rows (3 sets of max reps).
3. Dumbbell snatch (3 sets of 10 reps).
4. Medicine Ball Wood Chops (3 sets of 12 reps).
5. Reverse plank march (x 40 reps).
6. Pistol squats (with/without weight) 10 reps each leg.
7. Sprints.

Finisher: 8 x 30 secs sprints/fast row/fast cycle. 45 secs recovery.

Remember to cool down, stretch and drink water!

Workout Complete!!

“Hold the line! Stay with me! If you find yourself alone, riding in the green fields with the sun on your face, do not be troubled. For you are in Elysium, and you’re already dead!”

– Maximus Decimus Meridius (Gladiator).

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