Combat Kickstart 2/3: Explosive Bodyweight Power Training

Combat workout from home for beginners

Unleash Your Explosive Power

Yesterday, you forged your base. Today, we turn that stability into explosive power. This 30-minute speed and power training protocol is designed to maximize fast-twitch muscle fiber recruitment, essential for rapid movements, jumps, and punching power—all using just your bodyweight.

This routine features dynamic movements where the focus is on speed of execution. Do not compromise form for speed. Rest completely between sets.

🛑 WARNING: CONSULT A DOCTOR FIRST. The workouts on Elite Home Workouts are high-intensity and challenging. They are not medical advice. You follow these routines and assume all risk of injury entirely at your own discretion. Push hard, but push smart.

The Protocol: Dynamic Power Circuit

Perform the prescribed repetitions for each movement, followed by a 60-second rest.

GOAL: Complete 4 full rounds of the circuit.

H3: Phase 1: Dynamic Power Activation (5 Minutes)

(High pace, quick movements to prime the nervous system)

  1. Jumping Jacks (30 seconds): Fast pace, full range of motion.

  2. High Knees (30 seconds): Drive knees up past hip height. Focus on quick ground contact.

  3. Lateral Bounds (10 per side): Jump sideways, pushing off one leg and landing softly on the opposite leg. Stick the landing briefly before repeating.

H3: Phase 2: Explosive Power Block

(Focus on maximum vertical or horizontal velocity)

ExerciseRepsDetailed InstructionsFocus
Explosive Jump Squats10 repsSquat down to parallel, then explode upward as high as possible. Land softly with bent knees to absorb the shock, and immediately transition into the next repetition.Legs, Vertical Power
Clapping Push-ups (or Power Push-ups)8 repsLower slowly, then press up with maximum force so your hands leave the floor. Clap quickly if you can. If not, just aim for max height before landing softly.Chest, Shoulders, Speed
Broad Jumps5 jumpsSwing your arms back, bend your knees, and jump horizontally as far as you can. Land softly. Turn around and jump back to the starting point.Horizontal Power
Speed Lunges12 per legPerform lunges quickly, focusing on fast foot turnover. Ensure your front knee stays over your ankle. Control is key, but the pace is fast.Legs, Conditioning

📈 Next Step: Progressive Overload

To continue developing power after this kickstart, you must introduce resistance:

  • Add a Vest: Use a weighted vest or backpack for the Jump Squats and Speed Lunges.

  • Switch Resistance: When bodyweight isn't enough, switch to free weights.

When you are ready to transition your speed training into weighted power, see our Dumbbell Decimation Protocol post for intense, dumbbell-focused training.

Ready for Day 3?

Day 3 is your endurance test, designed to push your muscular fatigue limits. Finish strong!

➡️ RELATED POSTS

• 5 Tools That Seperate Elite From Average

• Elite Punching Bag Drill  

• 10-Minute Burnout Workout

Comments

Post a Comment

Popular posts from this blog

The Non-Negotiable Arsenal: 5 Tools That Separate Elite From Average

Image
There are two kinds of home training: the kind that passes the time, and the kind that forges genuine, elite conditioning. If you’re here, you’re not interested in easy. You demand maximum efficiency, intensity, and results. To push past the limits of simple bodyweight routines, you need tools that match your intensity. This is the non-negotiable gear list —the foundation for maximizing your strength, endurance, and power in a small space. No excuses, no shortcuts. As an Amazon Associate, I earn from qualifying purchases made through the links below. 1. The Core: Strength & Versatility 🔩 Adjustable Dumbbells: The Space-Saving Powerhouse A true athlete needs variable resistance to build explosive power and functional strength. Fixed weights waste space and limit progression. Adjustable dumbbells are the single most critical investment for your home setup, allowing you to move seamlessly from light endurance work to heavy, muscle-building sets. Necessity: Provides the variable loa...
Read more

The 30-Minute Elite At-Home Boxing Protocol (No Bag Needed)

Image
Welcome to the next level of combat conditioning! Boxing is the ultimate test of cardiovascular endurance, mental toughness, and explosive power. You don't need a heavy bag, sparring partners, or a gym membership to forge a fighter’s physique and mastery. You just need space, intensity, and this Elite Blueprint. This 30-minute, 5-round protocol is designed to maximize your output using only the raw tool you own: your body. We will focus on footwork, clean technique, and the brutal conditioning required to go the distance. 🛑 WARNING: CONSULT A DOCTOR FIRST. The workouts on Elite Home Workouts are high-intensity and challenging. They are not medical advice. You follow these routines and assume all risk of injury entirely at your own discretion. Push hard, but push smart. 🔥 THE ELITE BOXING BLUEPRINT This workout is structured in five intensive 3-minute rounds, followed by a 60-second active recovery/rest. Phase Duration Focus Warm-Up 5 Minutes Dynamic Mobility & Activation Ph...
Read more

The Ultimate At-Home Muay Thai Workout: No Equipment

Image
  Welcome to the ultimate home training session! Muay Thai, the "Art of Eight Limbs," is one of the most effective martial arts in the world—and also one of the best full-body workouts. Whether you’re training for fitness, cardio, or skill development, you don't need a heavy bag or a partner to get a fighter-level sweat in. This 45-minute, no-equipment workout focuses on conditioning, technique, and core strength, all structured around the traditional round system used in every Thai gym. 🛑  WARNING:  CONSULT A DOCTOR FIRST. The workouts on Elite Home Workouts are high-intensity and challenging. They are not medical advice. You follow these routines and assume all risk of injury entirely at your own discretion. Push hard, but push smart. The At-Home Muay Thai Workout Blueprint Phase Duration Focus Phase 1 5 Minutes Dynamic Warm-Up Phase 2 15 Minutes Shadowboxing & Technique Phase 3 15 Minutes Conditioning Circuit (HIIT) Phase 4 5 Minutes Core Finisher Phase 5 5 Minute...
Read more