The Maximus Circuits – Explosive Power Phase.

The Maximus Circuits develop explosive power and speed — fast, aggressive training built around force, movement, and controlled intensity. Strength and Honor!

Introduction

This 4-week phase shifts the focus from maximal strength to power output — the ability to generate force quickly and repeatedly.

Training combines plyometrics, functional movements, and Olympic lift variations, using moderate loads to develop speed, coordination, and explosive execution.

Unlike the previous phase, the emphasis here is not on grinding heavy reps, but on movement quality, intent, and acceleration. Each rep should be performed with speed and control.

Conditioning is reintroduced through post-session work, including shadowboxing, weapons drills, and sprint intervals.

Equipment required:

The Maximus Circuits combine explosive bodyweight work with free weights and functional tools. Where equipment is limited, substitute appropriately — the focus is on speed and intent, not specific implements.

• Dumbbells.
• Barbells.
• Kettlebells.
• Medicine ball.
• Sandbag.

Workout Tips:

• This phase develops explosive power and conditioning, using moderate loads (~60–70% 1RM) performed with speed and control.
• Training is full-body and functional, combining explosive lifts, dynamic movements, and short conditioning elements.
• Keep rest periods short between movements (~15 seconds maximum), maintaining intensity without sacrificing movement quality.

• Set structure:

• • Beginner: 4 sets.

  • Intermediate: 5 sets.

  • Advanced: 6 sets.

• Prioritise speed, intent, and clean execution — if movement slows down, reduce the load.
• Conditioning is built into the session through post-circuit work (shadowboxing, weapons drills, or sprint intervals).
• The phase runs on a 2-week rotation, repeated across the full 4-week block.

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).

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).

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).

“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).

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).

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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