Tag: health

Fuel to Perform: The Athlete’s Edge in Everyday Eating

If you show up on the mats, under the barbell, or work hard to refine your gymnastic skills with any kind of serious intent, you’re not just training. You’re preparing and refining, often asking your body to do more than the day before. In our world, what you eat becomes the difference between a “good session” and a “great session,” and between strategic recovery and systemic breakdown. It’s the small details that separate showing up from showing out!

Let’s skip the noise and get tactical: how do semi-competitive athletes or serious recreational competitors fuel performance when life’s messy—work, travel, kids, and tired mornings? Let’s make it real.

The Big Picture

Research shows nutrient timing matters, especially around workouts. The ISSN says, “Purposeful ingestion of nutrients at various times throughout the day” (source) supports strength, power, body composition, and performance.

But for your average serious athlete? The “anabolic window” isn’t a specific, narrow window where you must cram in a meal. That “window” is basically as wide as a garage door. You don’t need perfect timing; it’s about being prepared at the right time.

Three Fuel Strategies That Work

1. Pre-training Anchor Meal
Eat something 60-90 minutes before your session: a moderate amount of carbs, lean protein, and a lighter amount of fat. Example: oatmeal with banana + a scoop of whey or Greek yogurt. Why? You’re topping off glycogen and priming your engine. If you train early and can’t eat, choose a liquid option: an easy-to-digest protein and carb-balanced smoothie.

2. In Training Mini Feeding (When It’s Longer or More Intense)
If your session lasts more than 60 minutes or you’re doing back-to-back days, plan a quick carb hit mid-session (30–60g) and hydrate thoroughly. Why? To prevent an energy crash during your training and help protect your neurologic control.

3. Post Training Recovery Meal
Hit carbs + protein within 1–2 hours after intense work. Aim for a carb-to-protein ratio of roughly 3:1 to 4:1. Why? To replenish muscle glycogen, repair muscle, and prepare for your next session. Example: 4-6oz chicken breast, 1/2 sweet potato, 1 cup of roasted veggies drizzled with garlic-infused olive oil + 1 banana + 1 tbsp peanut butter.

How to adjust for workload (without going neurotic)

• Light day/skill day: Reduce carbs by ~20–30% and keep protein moderate.
• Heavy day/max effort session: Increase carbs by 10–20%, keep protein steady.
• Rest day: Keep protein consistent, reduce carbs/fats based on hunger, not fear.

You don’t need daily macro spreadsheets. Just know your baseline, use a fuel strategy, and build awareness. This gets easier each week and with every rep.

matt shannon glory days of crossfit


Notes from the Field

I’ve watched CrossFit athletes and tactical team members burn themselves out because they consistently skipped their pre-session carbs or failed to track and meet their protein intake for 2 or 3 consecutive days. When your training really matters, you have to treat eating like it’s a part-time job. I’ve run a meal prep business, coached fighters, been a fighter, and lived and trained overseas. I know that life because I’ve lived and breathed it for years. Fueling with purpose is fundamental.

Super Simple Action Steps You Can Take This Week

Pick one heavy training day and one rest/light day. Write down your usual food. For the heavy day, increase pre- and post-training carbs. On a rest day, maintain a steady protein intake and reduce carbohydrates by approximately 20%. Have a pre-workout anchor meal 60 minutes before a session. Note your energy, focus, and performance.

Log your post-training recovery meal within 2 hours after a session—get your carb and protein hit. Track how you feel the next day.

The key takeaways: Fuel consistently, match carbs to your workload, prioritize recovery, and make eating part of your training routine.

Train. Eat. Recover. Repeat.

If you’re training to lead from the front, fuel like someone already ahead of the pack.

Forty Point Two

3, 2, 1 get some!

Five weeks ago, I pulled a 41.3-second 250 meter row. Today, I hit 40.2. Just over a second faster.

Most wouldn’t notice the difference, but if you’ve ever chased improvement in anything, lifting, rowing, writing, or career-related, you know what that second really means.

It’s not one test. It’s everything between the test and the retest.

Early mornings. Late nights. Lifting after focusing on a screen all day, securing cloud configs, writing incident reports, and drafting security policies. Endless meetings, collaborating with stakeholders, or staying disciplined enough to meal prep when convenience is whispering your name.

The first test showed where I was. The weeks that followed demonstrated what I was willing to do to get a little bit better every day.

That one second didn’t come from luck. It came from honesty. From taking stock of where my form slipped when fatigue hit, where breathing got shallow, where my leg drive gave too early, and where comfort started whispering, “Hey man, you’ve done enough.”

It came from the same place real growth always hides: the re-tests, not the first runs. Every domain follows the same law: test, learn, refine, retest. That’s how systems harden. That’s how people do, too.

The next time you test something, whether it’s a lift, a sprint, IAM permissions, or a personal limit, remember this: progress rarely looks dramatic as it happens. It might seem minor, but the one second I cut over five weeks shows the value of steady effort. Others might have said, “Hey man, that 41.3 is pretty damn good for a man your age.” For me, that will never be enough.

What “the science” says:

  • Power output was 673 Watts
  • VO2 Max is 68.5 ml/kg/min
  • Faster than 95% of male rowers your age
  • 89% faster than all male rowers

No matter what, 41.3 → 40.2 is proof that attention to detail and small improvements over time are earned, never issued, and that’s the real story.

Strength & Resilience: Why Chaos Is the Real Teacher

henry rollins matt shannon cloud security
The Iron Never Lies — Henry Rollins

High-intensity training is humbling. Fatigue strips away polish and shows where your skills really break down. As the old saying goes, “the iron never lies,” and neither does the clock. Chaos reveals the gaps.

We like to think we’re smooth and calm under pressure, until that pressure arrives. The same principle applies whether you’re under a heavy barbell, in the final round of a sparring session, or defending a network: stress exposes your true level of expertise.

In a breach, system failure, or when your team runs on caffeine and instinct, you see what you practiced well and where things collapse.

Here’s why training under ideal conditions often lets us down, and why we must look beyond comfort:

How to Train for Chaos
* Red-team drills. Simulate unexpected, worst-case attacks, not the ones you anticipate.
* Tabletop exercises. Practice response under a running clock; short timeframes sharpen decisions.
* Fatigue training. Follow the playbook while tired, short-staffed, or distracted because reality won’t wait or be kind.

Training in perfect conditions makes you comfortable, but it doesn’t make you stronger. You build real resilience when things get tough and you keep going anyway. Always strive to step out of your comfort zone.

The goal isn’t perfection but adapting to exposure, building composure, and staying focused when plans collapse.

The Martial Parallel

Sparring isn’t about perfect technique; it’s about applying skills under unpredictable pressure. You rarely win every round, but you improve because chaos clarifies. If you win every round, find new partners! Progress demands resistance.

In cybersecurity, the same holds true. Incidents are sparring. They test you, which can be painful, but they can also be educational. You learn to breathe, recognize patterns more quickly, react decisively, and stay calm when alarms go off.

Real strength isn’t proven in stillness; it’s proven in motion.
Resilience is forged where control slips away.

Discipline Over Flash: 30 Strict Pull-Ups for Time

Most workouts have a loophole. If you know how to do them, you can kip and be done in less than a minute. Most dudes who do “pull-ups” cheat the range of motion like it’s a professional sport by never fully extending at the bottom, and/OR do NOT get their chins over the bar. But, every now and then, rules will strip everything away and reveal the raw truth.

That’s the point of this challenge: 30 strict pull-ups for time.

The rules are simple but tough:

  • Must be done in sets of 5 or 10 only. No singles, no doubles, and no kipping (this time).
  • NO half a$$ Pete Hegseth or RKF, Jr. reps.
  • Full extension at the bottom. Elbows locked out every time.
  • Chin over the bar at the top. No “almost” reps. No, “I was so close that time.”
  • Discipline over ego.

My time? Watch and see.

But the question you might be asking is, “Why Does This Even Matter?”

This is more than a physical test; it’s a mindset test, like the pressure faced in cybersecurity, leadership, or life.

Here’s what the workout teaches:

  1. Constraints Make You Stronger
    Without the rule of “5 or more reps per set,” you’d see people game the system: 30 singles, done easily, no challenge. But rules force focus. They push you past your comfort zone and into real growth.

Cloud security works on the same principle as the pull-up challenge: doing things the hard, correct way leads to lasting results. In cloud security, if you make permissions too loose or skip essential controls, it seems easier—just like doing easier pull-ups. But real security comes from applying restrictions such as least privilege, multi-factor authentication, and segmentation. These are to security what strict form is to strength: they are challenging but essential for durability.

2. Form Is Discipline
Locking out every rep is about integrity. Cutting corners in training leads to cutting corners under stress.

Cyber pros know the drill: if you skip patch cycles, code reviews, or alerts, you won’t suddenly excel in a crisis—you will perform only as well as your training prepared you. The point is: in emergencies, people don’t ‘rise to the occasion’; they revert to their standard preparedness.

3. Speed Comes From Structure
Strict pull-ups in just over 2 minutes require planning: strict adherence to set sizes, rest, and when to push or hold back.

Incident response follows the same principle: structured speed is essential. Success comes from following practiced processes, not from last-minute effort.

4. Resilience Beats Flash
Nobody remembers the person who did 20 kipping pull-ups that looked good on Instagram but didn’t count in this instance. The athletes who succeed in the gym or in life are those who can perform strict reps under pressure, year after year.

Resilience isn’t glamorous. It’s strict adherence to form and standards. Reps stacked and basics drilled.

Closing Thoughts

Thirty strict pull-ups for time really isn’t about the number. It’s about the mindset: constraints, no ego, and the discipline not to go again sooner than you can complete at least another set of 5, along with persistence under pressure.

The lessons extend beyond workouts. Whether you’re securing cloud environments, writing policies, or leading teams, following real constraints, practicing discipline, and building resilience are as vital as adhering to strict form in your pull-ups when required.

Constraints can make you sharper. Discipline makes you stronger. Resilience makes you unbreakable.

Persistence Beats Perfection

Chasing perfection can be tempting. It makes us believe that if we get everything exactly right, like following a flawless training plan or a perfect patch cycle, we’ll be safe from risks or mistakes. But perfection is fragile. One mistake or setback, and it falls apart. That’s when persistence matters most.

Persistence, on the other hand, is unbreakable and endures where perfection falters.

Anyone who’s trained in martial arts or strength sports knows some days you set PRs, some days you don’t. Some days you win; other days, you learn. The outcome of a single session doesn’t matter; what counts is that you keep showing up.

Cybersecurity runs on the same principle. Rather than expecting flawless results, it relies on the daily commitment, running scans, monitoring logs, and applying updates, which builds resilience over time.

Why Perfection Fails

  • Unrealistic expectations: Nobody patches everything at once. Expecting to do so leads to burnout.
  • Procrastination: Waiting until you can do it “perfectly” means it never gets done.
  • Fragility: Perfection breaks under stress; persistence adapts.

Why Persistence Wins

  • Consistency compounds. One small patch today, another tomorrow, adds up to systemic strength.
  • Resilience under pressure. When incidents occur, teams that have developed daily habits respond more quickly.
  • Adaptability. Persistence isn’t rigid; it bends, adjusts, and continues forward.

The Martial Arts Parallel

Martial artists don’t achieve mastery through perfection. They drill basics until instinctive, spar, fail, and adapt. Each session is about persistence; the discipline of returning to the mat, working on strikes, footwork, counter-wrestling, etc, etc.

Cybersecurity professionals must do the same. Drill, repeat, refine, and drill some more. That way, when the attacks come, your persistence in training wins the day.

Closing Thought:
Persistence, not perfection, is the key to success. Perfection is unattainable, persistence ensures progress, and tangible results.

Fueling Your Cybersecurity: How To Eat Right for Cyber Success

A Beginner’s Guide For Eating to Shed Fat, Revive Your Metabolism, and Sharpen Daily Performance.

Cybersecurity incidents don’t care how well you slept or ate. They happen anytime. If your body feels slow, your mind will too.

That’s why nutrition isn’t just about physique or gym numbers. It’s about resilience.

A strong body fuels a sharp mind, which makes you a stronger IT professional.

Before jumping in, you might ask: how do you build nutrition habits that fuel performance, even under pressure? Let’s break it down with these five rules:

Rule #1: Always Eat Protein First

If there’s one macro nutrient that changes everything, it’s protein. Most people under-eat it, even those who train.

  • Why it matters: Protein saves muscle, keeps you full longer, and helps your body burn more calories.
  • Aim for .75 to 1g per pound of lean or target body weight. Spread it across meals: eggs at breakfast, chicken or beef at lunch, fish at dinner, or a shake if needed.

Think of protein like a system update: without it, your body gradually weakens until you notice it, and by then it’s too late.

Rule #2: Drink this down deep into your SOUL – Carbs are NOT The Enemy

Carbs, like protein, provide 4 calories per gram.

Carbs get demonized needlessly. If you train hard, they’re your gas pedal—not optional.

  • Performance: Carbs fuel high-intensity efforts (CrossFit, sprints, heavy lifts). They refill glycogen so your “engine” doesn’t sputter.
  • Focus: Complex carbs—including all fruits, vegetables, and grains like rice—keep blood sugar steady. That means steady energy and fewer crashes.

The key isn’t cutting carbs. What matters is eating quality carbs at the right times.

  • Hard training days? Eat more.
  • Recovery days? Dial it back a bit.

Rule #3: Fats – The Slow-Burn Energy Source

Fats do not give quick energy like carbs, but they help you last longer. Fats are essential for hormone production, brain function, and recovery.

  • Prioritize avocados, nuts, olive oil, walnut oil, and sesame oil, as well as grass-fed, wild-caught and free-range meats.

Most people do well with 20–30% of their calories from fat. That’s enough for health but not too much.

Rule #4: Hydration = Cognitive Uptime

Mild dehydration tanks focus faster than hunger. For IT pros, that’s dangerous.

  • Target: ½ gallon per day minimum.
  • Use electrolytes during long training or extended incident calls.

Think of hydration as uptime. Skip it, and your system crashes.

Rule #5: Structure Beats Willpower, Every Time

No one does well by guessing. Like securing a system, lasting results come from discipline and routine.

  • Meal prep → Simple, repeatable meals built ahead of time.
  • Macro targets: track for a few weeks until you get the feel.
  • Boundaries: Sleep, fuel, and downtime are mandatory security controls.

The goal is not perfection; it’s persistence. Remember, chasing perfection can actually slow your progress. Aim for 80 to 90 percent consistency for the best results.

Closing Thoughts

Nutrition is about training, discipline, and resilience, and it all starts with each meal.

Forget fad diets, quick fixes, and guilt. Focus on what helps you daily: sufficient protein, good carbs, healthy fats, water, and sticking to a plan that eliminates guesswork.

Anyone with a strong body and sharp mind doesn’t just survive the grind; they thrive in it.

Soon, I’ll show you how to build simple, sustainable meal prep systems. You can protect your body and mind just like you protect your network: with structure and planning.

Remember: your body is your first line of defense. Fuel it like YOU matter.

Do You Even Eat Bro? Why Meal Prep Is Security for Your Health

matt shannon_nutrition crossfit

Waaaayyy back in the day, when we launched our Paleo meal prep business, people used to love and also laughed at our meme tagline: “Do you even eat, bro?”

It was funny. But it was also the truth. Most people didn’t eat well, not because they didn’t care, but because they didn’t plan. And, the truth is, most people don’t invest any time in preparing their meals, and it costs them.

The business was built on a simple idea:
* Make eating clean easier than ordering pizza.
* Source only local, high-quality foods–from all of our fruits and veggies, to our choices of pasture-raised poultry and beef.
* Take the stress out of nutrition so people could focus on training, work, and life.

And here’s what I learned: meal prep is like security for your diet and prior proper planning always ensures success.

  • Plan ahead, or get hacked by junk food. If you don’t have meals ready, DoorDash or the vending machine will win.
  • Build guardrails, or chaos takes over. Structure (shopping lists, prepped meals, set eating windows) keeps you from drifting.
  • Stay consistent, and resilience follows. Just like training or cybersecurity, it’s the boring reps that make you strong when it counts.
nutrition for busy professionals discipline_paleo fitness_crossfit

That’s why I still fall back on three rules that anyone can run with:

  1. Prep protein in bulk → Grill or roast a few pounds of chicken, beef, or fish. Protein is the foundation; everything else is garnish.
  2. Keep easy fruits & veggies on hand → Frozen, bagged, or pre-chopped. Don’t overcomplicate it. Rotate what you like.
  3. Don’t skip fats → Avocado, olive oil, nuts. They keep your hormones happy and your brain sharp when the day gets heavy.

It’s never about hitting 100% perfection. It’s about persistence — stacking small wins, meal after meal, day after day, week after week. Never forget the 80/20 rule to begin with, and do your best not to get overwhelmed. Small changes build habits that lead to permanent changes.

I didn’t always nail every meal, but because the vast majority of my meal were planned, I could keep training, keep coaching, keep working, and keep moving forward. One day at a time.

Never forget, meal prep is like security for your health and wellbeing. And, in the world I come from, when you fail to plan, you plan to fail.

And yes, I still eat, bro.

What’s your go-to meal prep hack that keeps you fueled during the week?

New Deadlift PR: 234kg/515lbs for a Double

Closed out the training block on a high note — pulled a new PR double at 234kg (515lbs). This cycle was all about fast-twitch development and explosive power, and it paid off on the bar.

The plan now: a short deload through the holidays, then hit the ground running January 1st with fresh momentum.

Takeaway: whether in the gym or in cybersecurity, progress comes from focused blocks, not random effort. You train a specific quality, test it, then recover and reset. Discipline > perfection, every time.

Wishing you all a Merry Christmas — and here’s to chasing your own PRs, wherever they are.

Enhance Your Olympic Weightlifting with Traditional Strength Training & Post Activation Potentiation (PAP)

This 8-week program is designed to improve overall strength, explosive power via Type IIx muscle fiber development, and speed in the clean using traditional strength training methods and post activation potentiation (PAP). PAP involves performing heavy strength exercises followed by explosive movements to enhance neuromuscular performance.

Program Structure & Purpose of This Method of Training

  • Weeks 1-4: Strength and Hypertrophy Focus

Builds a solid foundation of strength in the specific movements and build overall muscle mass.

Emphasis is on moderate to heavy weights with traditional strength training methods.

  • Weeks 5-8: Explosive Strength and Speed

Increase the focus on explosive movements and speed.

Utilize PAP techniques to develop explosiveness in the lifts and maximize power output.

Weekly Training Schedule

Monday: Strength and Clean Technique

  1. Clean: 5 x 3 reps dropping each rep from the top, focusing on as close to perfect reps every set

Focus on technical perfection/bar control in all positions.
Intensity: 70-80% of 1RM; rest 2-3mins between sets

B. Front Squat: Sets: 4

Reps: 6-8 (Weeks 1-4)

Reps: 4-6 (Weeks 5-8)

Intensity: 75-85% of 1RM

C. Romanian Deadlift – sets: 3 x 8-10; rest 2

D. Pull-Ups Sets: 4 x reps: 8-10 (weighted if possible); rest :90secs

E. Trunk Work – Russian Twists & leg raises – sets: 3 x 15-20; rest 1min b/t sets

Tuesday: Traditional Strength and PAP

  1. Back Squat 5 x 5; rest 2-3 mins b/t sets — Intensity: 80-85% of 1RM
  2. Clean Pull (Heavy) Sets: 4 x 3 — Intensity: 90-110% of clean 1RM
    PAP Complex: 3 sets
    C1. Heavy Back Squat: 3 reps at 85-90% of 1RM
    C2. MAX Vertical Jump: 3-5 reps immediately after each squat set; Rest: 2-3 minutes between complexes
    D. Shoulder Press: Sets: 4 x 6-8

Wednesday: EASY MAP 10/Active Recovery/Mobility

MAP 10 for 30-45 minutes or mobility work and stretching focusing on hips, shoulders, and ankles

Thursday: Strength and Clean Technique

  1. Clean: Sets: 5 x 3

Intensity: 75-85% of 1RM

Focus on bar control in the first pull and FINISHing the second pull with maximal bar speed.

B. Deadlift – Sets: 4

x 5-6 (Weeks 1-4)

x 3-4 (Weeks 5-8)

Intensity: 80-90% of your CLEAN DL 1RM

C. Push Press – Sets: 4 x 6-8

D. Barbell Rows – Sets: 4 x 8-10

E. Trunk Work (Hanging Leg Raises, Side bends with empty bar on your back) – Sets: 3 x 15-20

Friday: Explosive Strength and PAP

PAP Complex: 3 sets

A1. Heavy Front Squat – 3 reps at 85-90% of 1RM; rest :10secs

       A2. Clean from Blocks: 3 reps (at 60-75%) immediately after each squat set; rest: 2-3 minutes between complexes

B. EXPLOSIVE Box Jumps 3 x 5; focus on one rep at a time being as explosive as possible; rest 1 min

C. Push Jerk 4 x 4-6; rest 2

D. Glute Ham Raise 3 x 15

Saturday: Accessory Work and Recovery

  1. Snatch Technique work (Light) 5 x 3 – Intensity: 60-70% of 1RM
  2. Overhead Squat 4 x 6-8
  3. Seated Dumbbell Shoulder Press 3 x 12-15

    D1. Banded Face Pulls 3 x 15; rest 0
    D2. Banded upright rows 3 x 15; rest 1

Sunday: Rest and Recovery
Full rest day to allow for recovery and muscle repair.

Detailed Program Highlights and Emphasis

Weeks 1-4: Strength and Hypertrophy Focus

Volume and Intensity:

Higher volume with moderate to heavy weights.

Focus on building a strong foundation with hypertrophy and strength work.

Snatch & Clean Technique:

Emphasize proper form and technique in the snatch & clean.

Use moderate weights to allow for technique improvements.

Traditional Strength Training:

We’ve incorporated compound lifts like squats, deadlifts, and presses to build overall strength. We also routinely rotate accessory exercises that target specific muscle groups to build positional strength.

Weeks 5-8: Explosive Strength and Speed

Volume and Intensity:

Increase intensity with heavier weights and lower reps.

Focus on explosive movements and speed strength.

Snatch + Clean & Jerk Technique:

Continue emphasizing technique but increase intensity to prepare for maximal lifts.

Post Activation Potentiation (PAP):

Use PAP complexes to enhance explosive power.

Perform heavy strength exercises followed by explosive movements to maximize power output.

Plyometric Training:

Incorporate plyometrics once a week to improve explosiveness and speed.

Exercises like box jumps and cleans from blocks complement the strength work.

Recovery and Nutrition — all around the world it’s the same song, it’s the same old song!

Sleep – Aim for 7-9 hours of quality sleep per night to support muscle recovery and growth.

Nutrition – Protein: Consume 1.6-2.2 grams of protein per kilogram of body weight daily to support muscle repair.

Carbohydrates: Ensure adequate carbohydrate intake to fuel workouts and replenish glycogen stores. Include complex carbs like whole grains, fruits, and vegetables.

Healthy Fats: Incorporate healthy fats from sources like avocados, nuts, seeds, and olive oil to support overall health and hormone production.

Hydration – Stay well-hydrated to maintain performance and facilitate recovery. Don’t forget your electrolytes!

Active Recovery – Incorporate light activities such as MAP 10, kayaking, swimming, walking, yoga, or stretching on rest days to promote blood flow and reduce muscle soreness.

Monitoring Progress

Tracking your progress is essential for adjusting your program and ensuring continuous improvement.

Use a training log to record your workouts, including weights used, sets, reps, and any relevant notes on how you felt during each session.

Regular Testing: of your 1RMs to gauge strength improvements and adjust training intensities accordingly.

Adjustments – be sure to make them based on your progress and recovery. Then you can modify variables such as intensity, volume, and exercise selection to avoid plateaus and continue to make training fun and make sure youre maximizing your gains.

Final Thoughts

This 8-week Olympic weightlifting program combines traditional strength training with post activation potentiation (PAP) to enhance strength, explosive power, and speed in the and clean. By following this structured and periodized approach, you can achieve significant improvements in your lifting performance. Stay consistent, prioritize proper form, and adjust the program as needed to continue progressing toward your Olympic lifting goals. I hope you’ve enjoyed this article and that you find it beneficial in your training. Ive been writing individual and team/group training plans for almost two decades and am very passionate about helping folks achieve their goals. If you need helping to achieve your goals let me know and Id be happy to help you, too. Until next time, all the best!

Enhancing Explosiveness in Olympic Lifts with Plyometric Training

Plyometric training is an excellent way to develop the explosive power necessary for Olympic lifts like the snatch and clean and jerk. These dynamic movements help improve muscle recruitment, speed, and power, all of which are essential for successful Olympic lifting. By incorporating a weekly plyometric session into your training regimen, you can enhance your explosiveness and overall performance. This article outlines a comprehensive once-a-week plyometric workout designed to complement your Olympic lifting training.

Plyometric Training Overview

Plyometrics, or jump training, involves explosive movements that require rapid stretching and contracting of muscles. This type of training enhances the stretch-shortening cycle (SSC) of muscles, which is crucial for generating maximal force in a short amount of time. Plyometric exercises target the fast-twitch muscle fibers, which are responsible for explosive movements.

Key Benefits of Plyometric Training for Olympic Lifters:

  • Increased power output
  • Improved rate of force development
  • Enhanced neuromuscular coordination
  • Greater agility and balance
  • Reduced risk of injury through improved proprioception

Weekly Plyometric Workout

Perform this plyometric workout once a week, preferably on a day when you are not doing heavy lifting, to ensure you are fresh and can maximize your effort in each exercise. Always start with a proper warm-up and finish with a cool-down to reduce the risk of injury.

Warm-Up (10-15 minutes):

  • 2-3 mins on an Ski, bike or row erg
  • Dynamic Stretching: Leg swings, arm circles, hip rotations
  • Light Jogging or Jump Rope: 5-10 minutes to increase heart rate and blood flow
  • Mobility Drills: Ankle hops, high knees, butt kicks, hammie sweeps, et cetera

Plyometric Exercises:

Sets: 3
Reps: 2-3
Rest: rest :10-:12 between reps and 90 seconds

Description: Stand in front of a sturdy box or platform. 1/4 squat down, then explode upward, landing softly on the box with both feet. Step down and repeat.

Depth Jumps

Sets: 3
Reps: 3-5
Rest: rest :10-:12 between reps and 90 seconds

Description: Stand on a box, step off, and upon landing, immediately jump as high as possible. Focus on minimizing ground contact time to develop reactive strength.

Broad Jumps

Sets: 3
Reps: 2-3
Rest: :10-:12 between reps and 90 seconds

Description: Stand with feet shoulder-width apart. Perform a powerful squat jump forward, aiming for maximum distance. Land softly and reset for the next jump.

Single-Leg Bounding

Sets: 3
Reps: 3-4
Rest :10-:12 between reps and 90 seconds

Description: Hop forward on one leg, focusing on distance and height. Land softly and immediately bound forward again. Complete all reps on one leg before switching.

Tuck Jumps

Sets: 3
Reps: 3-5
Rest: 90 seconds

Description: Stand with feet shoulder-width apart. Jump as high as possible, tucking your knees toward your chest at the peak of the jump. Land softly and reset.

Medicine Ball Slams

Sets: 3
Reps: 3-5
Rest: 90 seconds

Description: Hold a medicine ball overhead. Explosively slam the ball into the ground, using your whole body. Pick up the ball and repeat.

Cool-Down (10 minutes):

Static Stretching: Hamstrings, quadriceps, calves, hip flexors
Foam Rolling: Focus on the legs and lower back to alleviate any tightness or soreness

Tips for Effective Plyometric Training

Quality Over Quantity: Focus on performing each rep with maximal effort and proper form rather than completing as many reps as possible.

Progress Gradually: Start with lower intensity plyometric exercises if you are new to this type of training and gradually progress to more advanced movements.

Adequate Rest: Ensure you get sufficient rest between sets to maintain high intensity for each exercise.

Listen to Your Body: If you feel any pain or excessive fatigue, stop the workout and assess your condition. Plyometric exercises are high-impact and can strain the joints if not performed correctly.

Integration with Olympic Lifting

Integrating plyometric training with Olympic lifting can significantly enhance your performance. Schedule your plyometric session on a day that allows for adequate recovery before and after your heavy lifting days. For example, if you perform heavy Olympic lifts on Monday and Thursday, schedule your plyometric session on Saturday.

Final thoughts

Incorporating a once-a-week plyometric session into your training regimen can dramatically improve your explosiveness and overall performance in Olympic lifts. By focusing on high-quality, explosive movements and ensuring proper recovery and technique, you can enhance your power output and lift heavier weights more effectively. Stay consistent with your training, listen to your body, and watch your performance in the snatch and clean and jerk reach new heights.