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The plan here will focus on building up general strength; there will also be aspects of it that focus on muscular hypertrophy as well as power; and then in terms of movement based activity that's where things diverge a little bit and the path forward is left up to the user. So for example, if you wanted to work on your overall speed or your general explosiveness then there is an option to perform speed based sprint work, but if you're more concerned about general conditioning or speed endurance then there is the option of performing interval style sprint work which could then be paired with a small amount of LISS (low intensity steady state) cardio on some of the other training days. So it can be split up multiple ways at that point and how you proceed really just depends on what goals you want to to train for at that time. Another option of course would be to alternate from training block to training block. Anyway, enough of the boring stuff. Let's just take a look at the damn program man!

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So here we have 4 main sessions per week in an upper/lower split, with a 5th day sandwiched in between the main sessions that focuses on either speed or anaerobic conditioning, depending on your current goal.

This explosive movement should be paired with either a light plyometric jump or a medicine ball toss/slam. For the plyos, I would keep it simple and just use some variation of low/moderate intensity rhythmic style jump. The floor is lava and the goal is to treat the ground like a trampoline and bounce off the ball of your feet using the spring from your Achilles, with minimal knee bend and minimal hip bend. It should relatively effortless because it relies almost entirely on elastic energy. If it doesn't feel effortless then your drop height is too high for your current reactive capabilities. If you choose the medicine ball I would either go with an overhead slam here or a side toss to get that rotational involvement. These slams should be max effort on every rep.

For the squat you can choose whatever you like: a box squat, high bar squat , front squat, SSB squat, whatever. It just needs to be a big primary variation, and then you would cycle through the variations once the current one becomes stale. The goal here is to autoregulate - so you work your way up to a heavy set of 5 reps (confident you left one rep in reserve each session), and then you build your way up from there. Try to best it each week if you can, and take what's there if you can't. Just don't be greedy.

Moving on the final exercise you can either do a loaded carry variation or, if you're going for more of a conditioning mindset at the moment, then you can finish up with some easy-ish low intensity steady state cardio instead. For the loaded carry, this could be a farmer's walk (any implement or variety), a zercher carry, an overhead carry, a front rack carry, or even a sled push or pull. So you have a lot of options there and that's going to provide a unique strength effect that the traditional weight room work doesn't give you, and along with that it will provide a small conditioning effect as well within these parameters (but nothing spectacular in that regard due to the short carry distances).

Now for the overhead press this can be whatever type you like, but it should a strict press (as in no leg drive). We are working pure upper body strength with these presses and we there will be an opportunity to incorporate a push press style movement later in the training week, so keep these strict. You'll pair this with either a pulldown variation or a rack chin-up, both of which are great options for getting in some low cost, high quality volume for the lats. And then finally you'll choose either an upper back exercise or a biceps isolation exercise to finish things up here. Upper back exercises would include things like band pull-aparts, rear delt flyes, etc. For the biceps it can be any curl variation - strict curl, EZ bar curl, straight bar curl, hammer curl, reverse curl, etc. etc.

This should be paired with an unloaded jump variation. This jump variation can be vertical, it can be horizontal, it can be unilateral, it can be a single response jump, it can be a multi-response jump, etc. In fact, I would encourage you to rotate between all these different sorts of variations in time. The main thing is to just be explosive man. Crank the nervous system up to maximum levels of activation, rev that shit a few times, and do it in a variety of different ways and you'll be good to go. Again, however, if you aren't used to jumping just yet then start off nice and easy, and then slowly work your way up until you are able to safely exert maximal effort on every single jump. Once you get to that point though, go nuts man. Maximal effort and maximal intent is where power is built, so really put your all into these.

Next up is the hinge. This can be a Romanian deadlift variation, a good morning, a hyperextension, whatever you want to start with. The main points here are going to be keeping a neutral spine and focusing on hinging at the hips while getting a nice big stretch in the hamstrings, and then explode back to the starting position. This is going to make your hammies very sore, and in the long run it is going to make them very strong as well. After that you should move on to the hip thrust. I've discussed this exercise in depth in the past so I won't go into too much detail here, but the main points are going to be to control the eccentric phase, keep the tension on the glutes at the bottom of each rep (try to really dig into hip flexion to get a big stretch on the glute muscles), and then explode into full hip extension while squeezing the glutes as hard as possible in the fully contracted position. 

For the suitcase hold this is really just core work. So the main point here is to brace the abs, brace the lats and back, and flex the glutes and quads as well. You want to hold perfect posture, keep the torso perfectly upright, and NOT lean to the side in order to compensate for the offset weight. And then to wrap things up here you finish up with either loaded carries again or with more LISS cardio. If you choose to do the loaded carries in this session you should choose a different modality from earlier in the week and this time the relative load should be a good bit lighter because you'll be carrying it a lot farther in each set (which will provide more of a conditioning effect this time). If you choose to the LISS cardio instead then you should go with a different modality form earlier in the week. So if you ran earlier in the week then this time you should either row, or use the elliptical or Stairmaster, or hit the stationary bike instead.

After that you'll move onto your second OHP variation of the week and this time you can go ahead and train the push press if you'd like. If not then you can keep it to a strict press and just go a bit heavier this time instead. This OHP variation should be paired with a chin-up. I don't care what grip you use, personally I'm partial to supinated and neutral grips myself, but go with whatever your preference is initially and then swap to something different down the road. Regardless, perform every rep from a dead hang in the bottom - control the eccentric phase, tap your feet onto the floor to stabilize yourself, then hang from the bar again and perform the next rep.

Next up is the weighted dip paired with the face pull. For the weighted dip just start with something that you can knock out for 12-15 clean reps and take it from there. Makes sure to get to depth on every rep and don't bounce too hard out of the bottom. For the face pull, it doesn't matter man. The weight is inconsequential so just focus on the quality of the reps instead. Get a good contraction of the upper back and rear delts, hold that for 1-2 seconds, and then control the eccentric phase. Quality is much more important than load here.

Finally, you should finish up the training week either with some shoulder work or some isolated triceps work. For the shoulders, I think you guys all know at this point that I'm partial to the Lu raise. That's the best isolated deltoid movement in existence, in my opinion. If you want to go with triceps instead then I recommend the lying triceps extension performed with a little bit of shoulder flexion during the eccentric (Mark Rippetoe explains this technique nicely) to get hit the long head of the triceps involved in the party.

Conclusion

And that pretty much wraps it up guys! It's quite a doozy here, but this is how the hybrid athlete is made. Like I said earlier, the concept in and of itself is not really for beginners, but I have a feeling that most of my audience isn't beginners so I think this should apply to a great many of you. And if you've been doing the same thing for a while and you're kind of bored of your training or you've just realized that it's time to branch and become as well rounded as possible then give this program a try and let me know what you think!