What really separates athletes who sprint faster, jump higher, and hit harder from those who just stay... stuck.

That key difference?

How you set your reps, sets, and rest periods.

Most athletes unknowingly sabotage their explosive potential—not because they’re lazy or uncommitted—but because their training structure is off.

The Simple Split That Works

To unlock real-world explosive power, your program should look something like this:

💪 1️⃣ Strength Work (80%)

• Reps: 3–5

• Sets: 4–6

• Rest: 2–4 minutes

• Load: 80–90% of your 1-rep max
  

Why? This develops max force output—your raw strength. Think of it as the foundation that every explosive movement is built on.

⚡ 2️⃣ Power Work (20%)

• Reps: 3–5

• Sets: 3–4

• Rest: 45–90 seconds

• Load: 30–50% of your 1-rep max (or bodyweight for jumps, sprints, throws)
  

Why? This teaches your body to apply force quickly. It’s the bridge between gym strength and game speed.

Where Most Athletes Go Wrong

If your program isn’t delivering results, chances are you're falling into one of these traps:

• 🚫 Too many reps → Fatigue kills speed and power.

• 🚫 Too little rest between heavy sets → Your body can’t fully recover to produce max force.

• 🚫 Too much weight on power movements → Turns explosive work into a slow grind.

Get This Right and Watch Your Game Explode

Dial in your reps, sets, and rest, and you’ll see your strength actually transfer to real-world performance—quicker first steps, more dominant collisions, and higher verticals.

Before your next session, ask yourself:
Is my training truly built for explosive results—or just fatigue and frustration?