Part one of this program will deal specifically with the development of explosive useable strength. This translates to the ability to employ instantaneous force via the use of your own bodyweight, at speed and to ballistically control the bodyweight of another, in one immediate motion. The key elements to this kind of strength are multi joint movements, employed over resistance at speed. The fast lifts such as cleans/snatches and high pulls lend themselves to this need. In addition to this we will use plyometric movements focusing around 3 basic gross motor actions of pushing/pulling & squatting. This is then supported, by training the 3 key areas conducive to combat the neck, core and grip. Throughout part one of this program we will employ the use of a variety of kit. Namely Bb’s & Db’s where possible using thick handles to enhance the grip at every opportunity, along with sandbags, medicine balls, weight vests and good old-fashioned body weight.