OPUS TRAINING CLUB

28th August 2025 – Athlete Training
Built for Athletes

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Training: Power-Based Lowerbody

Block #1 – Plyometrics

• Depth Jumps – 3 sets x 3 reps (Fast Ground Contact)

• Single Leg Pogo Jumps – 2 sets x 10 reps (Prep Work)

• Single Leg Hops – 3 sets x 8 reps (Maximal Distance)

Rest: 2–3 min

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Block #2 – Power

• Power Clean + Hang Power Cleans – 5 sets x 1+2 reps (Maximal Bar Speed)

• Vertical Jumps – 5 sets x 2 reps (Maximal Height)

Rest: 3–5 min

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Block #3 – Strength

• Barbell Back Squats – 4 sets x 4 reps (@ 75–85% of 1RM)

• Single Leg RDLs – 3 sets x 4–8 reps (1–2 Reps in Reserve)

Rest: 4–6 min

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Block #4 – Accessories

• Seated Hamstring Curls – 2 sets x 4–10 reps (0–1 Reps in Reserve)

• Adductor Machine – 2 sets x 4–10 reps (0–1 Reps in Reserve)

• Calf Raises – 2 sets x 4–10 reps (0–1 Reps in Reserve)

Rest: 2–5 min

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Additional Information

Athletic training relies on three key elements: full intensity, proper mechanics, and sufficient rest. Training at full intensity doesn’t mean pushing to failure every set—it means moving with intent, controlling every rep, and maintaining maximum effort within safe limits.

Sustainable progress comes from correct technique and intentional movement. Poor habits or rushing rest times compromise development.

Rest is not wasted time, it is an essential part of performance. It allows the body to recover energy stores, regulate breathing rhythm, and prepare the muscles for the next bout of effort.