The advanced 10-week ‘Get Explosive’ program is aimed at individuals who have considerable fitness experience and want to develop strength, athletic ability, and speed. Too many gym programs these days just train “gym” strength, whereas this program trains real world strength via scientifically tested Olympic training techniques. Consisting of two five-week phases, with a different training regime each week, this 5 day a week program develops explosive speed and power by surprising and challenging every muscle in your body.
As a general rule, you can expect to be in the gym 3 days a week, 2 days outdoors. Although a great deal of this program is outdoors, Harry vouches for the fact that this is an extremely effective way to train and even develop muscle. Gym-based workouts are made up of a mixture of plyometric and compound exercises that focus on developing strength and size by prescribing weights of between 70-80% of your 1RM, across 4 sets of 10 reps.
To get the best results, this workout schedule is also complemented with a comprehensive, user-friendly, nutrition guide. Designed to help guide meal choices, rather than prescribe, the unique food grid recommends the consumption of specific nutrient types across the day. For this program, Harry recommends a significant calorie increase for both men and women.
For men, he recommends a daily intake of at least 200g protein, a high complex carb intake (190g) and moderate good fat intake (45g).
For women, he recommends a daily intake of at least 175g protein, a high complex carb intake (160g) and moderate good fat intake (40g)
While these macro targets may be high, especially for women, they are vital given the high impact training being conducted on a regular basis.
Ever since his early coaching sessions Harry has always maintained the importance of writing down and later evaluating his progress. Perhaps this is why collaborating with The Gymbook was a no-brainer for him. Anyhow, each of his workout sessions consists of around 50-60 minutes of intense weight, plyometric and track-based training that varies week by week. In the gym expect to be box jumping, chest pressing, crunching and squatting while in the park sprinting circuits and lunging. By doing all of this you will start to see:
• A significant improvement to explosive power & strength
• Increased physical speed
• Substantial muscle hypertrophy
• An increase in flexibility
• Significant increases in metabolic rates and fitness levels
• Enhanced muscle definition and power, especially in your core and leg regions
Consuming the right food will significantly help your recovery time and muscular adaptation. In this plan, Harry has recommended different nutrition targets on the basis of the daily training intensity. Put simply, there are 3 different types of nutrition structure for this program: Gym, Active and Sprint. Here is a brief overview of what each one includes:
• GYM / Low carb, high amino & high protein on weight lifting days.
• ACTIVE / High carb and increased water intake on high aerobic days.
• SPRINT / Moderate carb and protein on days above 90% intensity.
Although following this nutrition routine may be challenging, Harry also decided to ditched meal plans to make your life easy! He came to realize that they are near impossible to stick to and so, has instead, designed more general nutrition targets. To reach these targets the plan recommends 7 medium-large meals throughout the day, each being accompanied by a recommended mealtime. Each meal also recommends a ‘meal composition’, being the nutrition types that the meal should consist of. Should you desire meal ideas head to the Gymbook instagram page (@the-gymbook).
Finally, he has also provided you with exclusive offers from the Gymbook’s trusted nutrition partners: My Protein and Cute. To help promote results from this program he recommends a combination of Creatine, ZMAs, BCAAs and Glutamine. For females wishing to retain muscle definition, he does, however, suggest limiting the use of creatine given its water retention properties. All these supplement recommendations are guidelines and should not substitute a balanced diet.