Listen up, Meatheads. It’s time to stop training like average gym bros and start training like freaks of nature. If you want to be the most dominant version of yourself - fast, powerful, unstoppable - you’ve got to train like an athlete. And no athletes know power and speed like Football players. These guys don’t just look jacked - they move like sledgehammers with rockets strapped to their backs.
Today’s lesson: build explosive power and speed. Let’s get it.
Why Explosiveness Matters
Explosiveness separates the alpha from the average. It’s what lets a linebacker blast through a block, a running back cut on a dime, or a wide receiver torch defenders. For you, it means heavier PRs, more athleticism, and the kind of raw dominance that turns heads.
You’re not just building muscle - you’re building force production. The ability to generate maximum power in minimal time. That’s how you win.
The Blueprint: Football-Style Training for Power & Speed
1. Olympic Lifts: The Kings of Explosiveness
Football players live and die by these. They train the triple extension (ankles, knees, hips) - the foundation of sprinting and jumping power.
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Power Cleans – 4x3, focus on speed and crisp form.
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Snatch Pulls – 5x2, heavy but explosive.
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Push Jerks – 4x4, drive weight overhead with violent power.
2. Plyometrics: Train the Nervous System
Plyos teach your body to be spring-loaded.
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Box Jumps – 5x5, max height, land soft.
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Broad Jumps – 5x5, explode forward.
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Depth Jumps – 4x5, step off, absorb, launch back up.
3. Sprint Work: Speed Is Strength
Football players sprint year-round. If you’re not sprinting, you’re not fast - it’s that simple.
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Hill Sprints – 10x30 yards, max effort, walk back recovery.
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Resisted Sprints (sled or band) – 6x15 yards, overload speed.
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Flying Sprints – 8x40 yards, build top-end velocity.
4. Strength Foundations: Power Comes From Raw Strength
Powerlifters meet athletes here - strength is your base, speed is your weapon.
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Trap Bar Deadlifts – 5x5, explosive concentric.
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Front Squats – 4x6, upright posture = athletic transfer.
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Bench Press (Speed Work) – 8x3 at 60-70% 1RM, bar moves FAST.
5. Accessory Athleticism
Don’t just be strong—be mobile and coordinated.
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Med Ball Slams & Throws – rotate, twist, slam violently.
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Agility Ladder Drills – foot speed, coordination, athletic control.
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Farmer’s Carries – grip, core, total-body power.
Meathead Tips to Dominate
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Train FAST – bar speed > bar weight when chasing explosiveness.
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Recovery = Growth – cold plunges, proper sleep, and fuel up with protein.
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Periodize – alternate heavy lifting days with explosive days.
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Mindset = Monster – go into every rep like you’re in the Super Bowl.
Final Word
Meatheads - stop being just big. Be big, be strong, but also be explosive, fast, and unstoppable. Football players aren’t training for looks - they’re training for dominance. Do the same, and you’ll transform into the most powerful version of yourself.
Get after it this week. Build power. Build speed. Become the human wrecking ball you were meant to be.
- Team MEATHEAD
