WORKOUTS

Muscle-Building 12-Week Workout: Week 11

Welcome to Week 11 of the RealJock.com Muscle-Building 12-Week Workout from strength-specialist Mike Clausen. Week 11 continues the rigorous workouts of weeks 9 and 10, focused on explosive power training. As you do these exercises, go for speed and power, but be sure to maintain proper form!
WEEK 11, DAY 1 EXERCISE VIDEO DEMOS

DAY 1: EXPLOSIVE POWER TRAINING - EXERCISES FOR LEGS

WARMUP
Superset Exercise Muscles Weight (Goal) Set 1 Reps (Goal) Set 1 Reps (Actual) Set 2 Reps (Goal) Set 2 Reps (Actual) Set 3 Reps (Goal) Set 3 Reps (Actual) Set 4 Reps (Goal) Set 4 Reps (Actual)
Spin Bike or Stair Machine Legs Heavy Resistance 5 mins N/A N/A N/A N/A N/A N/A
WORKOUT
Medicine Ball Chop Squats Legs, Shoulders, Core Light 20 20 20 N/A N/A
Prisoner Squats Legs N/A 20 20 20 N/A N/A
Multi-Directional Speed Lunges with Shoe Tap Legs, Core N/A 15 each leg 15 each leg 15 each leg N/A N/A
Begin Superset
S Barbell Squats Legs, Full Body Rep Max 12 12 12 N/A N/A
S Plyometric Jump Squats Legs N/A 20 20 20 N/A N/A
Begin Superset
S Barbell Russian Deadlifts Legs, Core N/A 20 20 20 N/A N/A
S Power Step-ups Legs N/A 20 each leg 20 each leg 20 each leg N/A N/A
Begin Superset
S Speed Dumbbell Squats Legs 30 - 40% Rep Max 20 20 20 N/A N/A
S Tuck Jumps Legs N/A 12 12 12 N/A N/A
Super Legs Legs N/A 20/20/20/10 20/20/20/10 20/20/20/10 N/A N/A
CARDIO TRAINING
Exercise Time Overview
Treadmill 30 Minutes Do 30 minutes of jogging on the treadmill machine. Get your heart rate up to a moderate level.
EXERCISE DESCRIPTIONS IN BRIEF
Exercise Overview
Medicine Ball Chop Squats Stand upright with a medium-sized medicine ball held in both hands in front of you in both hands and your feet about hip-distance apart with knees slightly bent. Next, bring the medicine ball down in front of you in a wood-chopping motion—directly down in front of you, either to between your knees or, for a greater challenge, until you tap the floor. From the bottom of the motion, reverse direction and bring the ball back up, all the way to overhead. Try to maintain an even pace throughout the motion. Keep your chest and head high on both the lift and the descent, and allow your feet and legs to bend and pivot as demanded by the motion of your upper body.
Prisoner Squats Stand with your arms up at the sides of your head with elbows bent, your hands gently cupping the sides of your head, and your feet shoulder-width apart. Position your feet so that your toes are pointed straight ahead. Slowly lower down to a fully squatted position, pulling your weight down through your leg muscles as you descend. Keep your weight back on your heels as you go down. Push your chest out very slightly in front of you to counterbalance the heavy load on your heels. From the seated position, reverse motion and drive up through your heels to return to the starting position. Keep a quick tempo; do not pause for rest.
Multidirectional Speed Lunges with Shoe Tap Stand upright with feet about hip-width apart and arms at your sides. First, step one foot forward into a lunge. Drop down through the back thigh and knee as you bend the front leg. Do not push forward through your front knee; it should not go ahead of your front toe. At the bottom of your lunge, touch your hands gently to the floor on either side of your front foot. From the bottom of the lunge, reverse the motion, bring your hands off the floor, come up through your legs, and bring your feet back together. After you have done two of the forward lunges (one on each side), and have returned to the starting position, do two lunges at a 45-degree angle. From the starting position, step out and turn your body so that you lunge at a 45-degree angle to your starting position. Repeat the lunge forward, touch the floor, and return to standing, being sure to pivot back so that you end standing at the starting position. Then do the same lunge on the other leg. Once you have completed the 45-degree lunges, you will do two side lunges. Again from the starting position, step one leg straight out to the side and bend that knee, such that you lunge down over your bent leg while the other leg will stretch straight to the side. Again touch the floor at the bottom of your lunge, and press back up bringing your legs together, such that you end at the starting position. Repeat on the other leg. Finally, do two rear diagonal lunges. From the starting position, step one leg out, pivot and turn, and drop into a rear diagonal lunge, 135 degrees from the starting position. Touch the floor on either side of your front foot, and press up through the back leg to return to standing. Repeat on the other side. You have now completed one circuit of lunges.
Barbell Squats Place a neck pad or neck cradle at the center point of a barbell positioned at shoulder height on a rack. Stand upright in front of the barbell so that it is resting across your shoulders and behind your neck. Your feet should be hip-width apart and your toes pointed forward. Hold the barbell on either side of your neck about one foot more than shoulder-width apart, with your palms facing forward. Lift the barbell off the rack and step back to give you room to squat. You may want to practice with a dowel or weightless bar if you haven't done this exercise before. Next, slowly lower down toward a fully squatted position, pulling your weight down through your leg muscles as you descend. Keep your weight balanced between the balls of your feet and your heels as you go down. If you feel any knee pressure, shift your weight back more to your heels and let your hips ride back more to take some of the weight off of your toes. Push your chest out very slightly in front of you to counterbalance the heavy load on your heels. Your back should maintain a natural arch; do not over-arch. When your thighs are parallel to the floor, you will have reached the depth of the squat. Reverse motion and drive up through your feet to return to the starting position.
Plyometric Jump Squats Stand on the floor with your arms up at the sides of your head with elbows bent, your hands gently cupping the sides of your head, and your feet shoulder-width apart. Position your feet so that your toes are pointed straight ahead. Slowly lower down to a fully squatted position, pulling your weight down through your leg muscles as you descend. Keep your weight back on your heels as you go down. Push your chest out very slightly in front of you to counterbalance the heavy load on your heels. When you have reached the depth of the squat, reverse motion and jump up into the air as high as you possibly can. When you land from your jump, go immediately into your next squat.
Barbell Russian Deadlifts Stand upright in front of a weighted barbell with your feet wider than shoulder-width apart and take up a modified squat position, with your knees slightly bent, hips pressed slightly back, and back flat. Your chest should be high, head forward, and neck in line with your spine. From the modified squat, grip the barbell with both hands about shoulder-width apart and palms facing you. The barbell should be at the level of the middle of your shins, either resting on the floor (if the plates are large) or held off the floor in your hands. Keep the majority of your weight back on your heels, while still applying pressure through the balls of your feet. Next, keeping your chest forward, use your legs to lift the barbell and stand up straight to a fully upright position. Focus on using your legs to lift and your core engaged throughout to protect your back. When you are standing upright, hold for a moment, and then press your hips behind you and bend your knees as you sit back down into a squat. Keep your back flat as you squat down. Lower the barbell to the floor or down to your shin level starting position, and then immediately move into the next repetition.
Power Step-ups Do these step-ups as quickly and powerfully as possible while maintaining proper form. Stand facing a flat bench with your arms up at the sides of your head with elbows bent, your hands gently cupping the sides of your head, and your feet hip-width apart. From the starting position, step your left foot up onto the flat bench. As soon as the left foot is on top of the flat bench, use the muscle of the left leg to bring the right foot powerfully up onto the flat bench. As soon as the right foot is on top of the flat bench, reverse motion and bring the right foot back down to the floor. Leave the left foot up on the flat bench and perform an entire set with the left leg in the top position. When you have finished a set with the left leg in the top position, reverse feet and repeat with the right leg in top position.
Speed Dumbbell Squats Use light dumbbells (30 to 40% of your Rep Max) to do these squats as quickly and powerfully as possible while maintaining proper form. Stand on the floor holding dumbbells at your side with palms inward and your feet shoulder-width apart. Position your feet so that your toes are pointed straight ahead. From the starting position, quickly lower down to a fully squatted position, pulling your weight down through your leg muscles as you descend. Keep your weight back on your heels as you go down. Push your chest out very slightly in front of you to counterbalance the heavy load on your heels. Keep your palms facing inward and the dumbbells at your sides throughout the exercise. When you have reached the depth of the squat, reverse motion and drive up powerfully through your heels to return to the starting position.
Tuck Jumps Stand with your feet shoulder-width apart and your arms straight up in the air above you. Next, keep your arms overhead as you sit back into a squat, pressing your hips back behind you and sitting low. As you descend, keep the majority of your weight back on your heels while still applying pressure through the balls of your feet. From the squat, powerfully jump high into the air as you bring your arms down to generate momentum. In the air, quickly bring your knees up in a tuck toward your chest. As you come down from the jump, bring your arms back up so that you land with your arms overhead again, and your knees slightly bent. As you land, move immediately into your next squat.
Super Legs Stand upright with feet about hip-distance apart. Place your hands on your head, with your elbows out. Bend your hips and knees into a squat. Your weight should be evenly balanced between your heels and the balls of your feet. Allow your back to arch normally as you sit through your hips. When you have reached the depth of the squat, reverse motion and drive up through your heels to return to the starting position. After doing the recommended number of reps of the squats, continue with alternate lunges. Step forward with one foot as you drop your back knee toward the floor. Do not push your front knee past your ankle. Think of lowering down through the back thigh, rather than pushing on the front foot. Drive off the front foot as you bring the back knee up, and return the front foot to its original position. Repeat the same motion with the other leg forward. After you have finished the recommended number of reps of the alternating lunges, move on to jump scissor switches. These are the same as the lunges described above, but instead of bringing your feet back together across the floor after the lunge, you will jump into the air out of the lunge and land with the feet reversed. If you started with right foot forward and left back, land with left forward and right back. From the reversed foot orientation, repeat the jump scissor until you have done the total number of recommended switches. Finally, you will do jump squats. From the starting position, sit into a squat as described above. From the bottom of the squat, jump into the air as high as you can, and then land and lower yourself immediately into the next squat. Repeat for the total number of recommended jump squats.

EXERCISE IMAGES

Photo Credit: Nicolas Smith