You have to modify your training and give power to your crunches. That’s where results come from. Do it just once a week and you’ll see how you get more volume and more strength. Once you add this workout system to your daily system, you’ll get more strength, but you will also be able to get more speed in your trainings. Why is speed so important? In the bodybuilders’ style routines, the positive side of repetitions of the heaviest series has to be done as fast as possible.
This definitely doesn’t mean you have to use the inertia or bounce. In fact, weight will still move slowly, since you’ll need 2 to 4 seconds to complete the positive part. The key is in the weight; it has to be big enough so, when you move it fast, you won’t be able to do it really fast.
Explosive training can provide your body more control over the muscles. Remember how weird you felt the first time you worked out and how heavy the bars were. Soon after, everything became normal, and the weight seemed lighter. Now, your neuronal adaptations have to be taken to another level, creating new ways between the mind and the muscle.

EXPLOSIVE DEVELOPMENT
Now you’ll do a combination of plyometric exercises and Olympic weightlifting. Pliometry will workout your fast contraction fibre; halterophilia (3 to 6 series of 4 to 6 repetitions each) requires high levels of power and coordination. The goal of each series is moving the weight fast without scarifying style. Take a 2 to 4 minutes rest between series. Even though it’s an excellent program, you’ll have to learn new plyometric and halterophilia moves. For instance, you can quit the push press and use the Two Times, or changing weightlifting for snatches. This way your body will always be surprised and it will keep up getting better. More strength and more size are the results of the Power Plan we are offering you here. Use it!

PUSH PRESS
(BASIC MUSCLES EXERSICED: SHOULDERS, UPPER PECTORALS, TRICEPS, CHEST)
Grasp a bar and place it on the upper part of your chest. Keep the chest upright, your back stretched, and the abs tense, getting down to the squat position. When the thighs get near the parallel, pull the bar strongly over your head as you drive yourself with your legs, your feet always on the ground. Put the bar down to the starting point and repeat as many times as necessary.

LATERAL JUMP FROM BOX
(BASIC GROUP: LEGS)
On your feet, jump laterally and land on the floor aside, bending you knees to absorb the impact. Jump back on the box and descend on the other side as fast as you can. Repeat as many times as necessary –one to each side is a repetition-
VARIATION (BOX JUMP): On your feet, on a 30 to 45 centimetres high box placed in front of another one alike. Jump on the floor, land on your feet with knees bent and immediately jump in explosive way from the floor to the other box. Turn and repeat.

WEIGHTLIFTINGS
(BASIC MUSCLES EXERCISED: LEGS, BACK, TRAPEZIUM, SHOULDERS)
On your feet next to a bar and keeping feet shoulders-width apart. Bend your legs and grasp the bar with prone grip, slightly arching the lower back and keeping arms extended. From this position, raise the bar extending knees and hips. When the bar passes by the knees line, explosively move your shoulders to the front and jump at the time driving the weight to the shoulders level. Go back to the starting point and repeat as many times as necessary.

JUMP SHRUGS
(BASIC MUSCLES EXERCISED: BACK, TRAPEZIUM, LEGS, FOREARMS)
On your feet holding a bar beyond your shoulders width, keeping the back arched, the chest high and trapeziums stretched. Strongly get on your tip toes and shrink your shoulders at the time. Hold on that position during one second before you put the bar back in the starting position to repeat the exercise as many times as necessary.

POWER ROUTINE
Once a week, add the “power” routine to your normal training.
Example:

Day 1: Chest, shoulders, triceps
Day 2: back, biceps
Day 3: legs
Day 4: Rest
Day 5: Power training
Day 6: Rest
Day 7: the cycle goes over again

POWER TRAINING

Note: increase the weight in each series, until you reach in the last one approximately the 50% of your maximum, for 1 repetition in that exercise.