A highly effective approach for developing both strength and explosiveness is the combination method (complex method), where (heavy) strength training is paired with explosive movements. This method allows you to increase your maximal force capacity while simultaneously improving how quickly that force can be expressed.
The heavy strength work enhances peak force production and neural drive, building the foundation for high force output. Immediately following this, explosive exercises challenge the neuromuscular system to use that force rapidly. This sequencing creates a post-activation potentiation effect, where the heavy lift “primes” the system for faster, more powerful movement.
By combining these stimuli, the method elevates the entire force–time curve:
Heavy strength training develops maximal force and late-phase rate of force.
Explosive or ballistic movements improve early- and mid-phase rate of force.
Maximal intent enhances neuromuscular firing speed across all phases.
Mobility warm-up
Warm-up 1 - Ankle mobility
3 sets 5 reps 5 sec hold
Push your knee a bit with your hand.
Ankle range of motion exercise
3 sets 8 reps – Rest 30 sec
Hold yourself small and move through your ankles.
Ankle range of motion exercise
3 sets 5 reps 3 sec hold
Position the belt close to your ankle joint.
Ankle range of motion exercise
warm-up 2 - Posterior chain flexibility
3 x 8 reps (both sides) – Rest 15 sec
Hold your back in a neutral position while extending your leg to feel a stretch in the hamstrings.
Posterior chain flexibility exercise
2 sets 5 reps (both sides) 5 sec hold – Rest 30 sec
Try to straighten your legs.
Posterior chain flexibility exercise
2 x 5 reps 5 sec hold – Rest 15 between each side
Extend your leg and reach to your extended toes.
Posterior chain flexibility exercise
Warm-up 3 - Plyo drill
4 x 15 sec – Rest 15 sec
Keep your feet quick and your upper body steady.
Reactivity drill
4 x 15 sec – Rest 15 sec
Keep your feet quick and your upper body steady.
Reactivity drill
4 x 15 sec (each side) – Rest 15 sec
Keep your feet quick and your upper body steady.
Reactivity drill
Exercises
Exercise 1 - Lower-limb isometric (Hold/Push)
4 x 30 sec hold – Rest 30 sec
Lower-limb strength (Yielding Isometric)
4 x 20 sec hold – Rest 20 sec between each side
Lower-limb strength (Yielding Isometric)
4 x 10 sec push – Rest 30 sec between each side
Lower-limb strength (Overcoming Isometric)
Exercise 2 - Explosive / Max Strength
3 set 10 reps – Rest 45 sec
Explosive up and down
Compound Lower-Limb Rebound Power
3 set 8 reps (both sides) – Rest 30 sec (between each side)
Explosive up and down
Compound Lower-Limb Rebound Power
3 sets 3-5 reps – Rest 1 min 30 sec (explosive up, slow down)
Intensity: 70-85% 1 Rep Max
Compound Lower-Limb Maximal Strength
Take a 5 minute break 💤
Exercise 3 - (Vertical) ballistic power
3 sets 5 reps – Rest 1 min
Jump as high as possible from a squat position.
Ballistic Power – Vertical Force Production
3 sets 5 reps – Rest 1 min
Jump quickly on the box
Ballistic Power – Vertical Force Production
3 sets 5 reps (both sides) – Rest 1 min (between sides)
Jump as high as possible from a seated position
Ballistic Power – Vertical Force Production
Exercise 4 - Explosive box step
3 sets 5 reps – Rest 1 min
Get tall and land on the box.
Ballistic Power – Vertical Force Production
3 sets 5 reps – Rest 1 min
Get tall and land on the box.
Ballistic Power – Vertical Force Production
3 sets 5 reps – Rest 1 min
Get tall and land on the box.
Ballistic Power – Vertical Force Production