EKSPLOSIVITET
Box Jumps
Purpose: Develop lower body explosive power and vertical leap ability.
Technique: Stand facing a sturdy box. Bend knees slightly, swing arms back, then explosively jump onto the box landing softly with knees slightly bent. Step down carefully between reps.
Recommended dose: 3-5 sets of 5-8 jumps with 60-90 sec rest.
Depth Jumps
Purpose: Improve reactive strength and stretch-shortening cycle efficiency.
Technique: Step off a box (12-24"), immediately upon landing explode upward into a vertical jump. Minimize ground contact time.
Recommended dose: 2-3 sets of 4-6 reps with 2-3 min rest.
Trap Bar Deadlift
Purpose: Build explosive hip extension power with reduced spinal loading.
Technique: Stand inside trap bar, grip handles, keep chest up. Drive through heels to explosively lift bar, extending hips fully at top.
Recommended dose: 4-5 sets of 3-5 reps at 60-75% 1RM.
Hip Thrust
Purpose: Develop explosive glute power for sprinting and jumping.
Technique: Sit on ground with upper back against bench, barbell over hips. Drive through heels to extend hips explosively, squeeze glutes at top.
Recommended dose: 3-4 sets of 6-8 reps with moderate weight.
STYRKE UNDERKROPP
Back Squat
Purpose: Build foundational lower body strength and muscle mass.
Technique: Bar on upper back, feet shoulder-width. Descend until thighs parallel, keeping knees tracking over toes. Drive through whole foot to stand.
Recommended dose: 4 sets of 5-8 reps at 70-85% 1RM.
Bulgarian Split Squat
Purpose: Develop unilateral leg strength and balance.
Technique: One foot elevated behind you on bench. Lower until front thigh is parallel, knee over ankle. Drive through front heel to stand.
Recommended dose: 3 sets of 6-10 reps per leg.
Romanian Deadlift
Purpose: Strengthen posterior chain (hamstrings, glutes, lower back).
Technique: Hold bar with overhand grip, slight knee bend. Hinge at hips, lowering bar while keeping it close to legs. Return by driving hips forward.
Recommended dose: 3-4 sets of 6-8 reps.
STYRKE OVERKROPP
Pull-ups
Purpose: Develop upper back and arm pulling strength.
Technique: Hang from bar with palms facing away. Pull chest to bar by bending elbows and depressing shoulders. Control descent.
Recommended dose: 3-4 sets to near failure.
Pushup Variations
Purpose: Build chest, shoulder and triceps strength with progression options.
Technique: Maintain straight body line from head to heels. Lower chest to floor, elbows at 45° angle. Explode up. Variations include incline, decline, or weighted.
Recommended dose: 3-4 sets of 8-15 reps.
DB Row
Purpose: Strengthen mid-back and improve posture.
Technique: One hand/knee on bench, other foot on floor. Row dumbbell to hip, keeping elbow close. Squeeze shoulder blade at top.
Recommended dose: 3 sets of 8-12 reps per side.
HURTIGHET OG AGILITET
5-10-5 Shuttle
Purpose: Develop lateral quickness and change of direction speed.
Technique: Sprint 5 yards to one side, touch line, sprint 10 yards opposite direction, touch line, finish by sprinting back through start.
Recommended dose: 4-6 reps with full recovery between.
Lateral Band Walks
Purpose: Strengthen hip abductors for better lateral movement control.
Technique: Place resistance band around ankles. Maintain athletic stance while stepping sideways, keeping tension on band.
Recommended dose: 2-3 sets of 10-15 steps each direction.
PROGRESJONSPRINSIPPER
Beginner: Focus on mastering movement patterns with bodyweight or light loads. Perform 2-3 sets per exercise with moderate reps (8-12).
Intermediate: Increase load progressively while maintaining good form. Introduce more complex variations. Use 3-4 sets with rep ranges matching goals (5-8 for strength, 8-12 for hypertrophy).
Advanced: Incorporate advanced techniques like clusters, complexes, or accommodating resistance. Prioritize recovery with appropriate volume (4-6 sets) and intensity (85%+ for strength work).
SKADEFOREBYGGING OG ADVARSELER
Always warm up thoroughly with dynamic movements before explosive or heavy training. Progress weights gradually - never sacrifice form for load. Maintain proper hydration and allow 48-72 hours between intense sessions for same muscle groups.
Warning signs: Sharp joint pain (distinct from muscle fatigue), sudden loss of mobility, numbness/tingling. Stop immediately if these occur and consult a professional.
Use spotters for heavy lifts, ensure equipment is secure, and train in clear space for agility drills. Proper footwear is essential for jumping and sprinting exercises.