Cheers disi, we have skinz as a compulsory on all travel days and after games for at least 2 hours, everything I have is purely anecdotal but most players seem to rate them as far as feeling less heavy in the legs, have no data on power, speed related performance measures. As for the circuit materials, below are a few of the options that i have used:
1 x Beastly Circuit
Power Clean from Hang/Front Squat/Push Press/Jump Squats/Good Morning/Bent Over Row 3 minutes on Bike Hard
6 reps on each exercise, do not put the bar down for the entire 36 reps, then do a hard 3 minutes on a bike, repeat for 6 times through
1 x Body Weight Blitz
Chins/Dips/Band Good Mornings (20)/Fat Man’s Chins/Hindu Push Ups/Hindu Jumper Squat’s (20)/Rope Climb/Push Ups/Lunges (20 each leg)
All upper body movements go to failure then move to next exercise in sequence, keep working through until you have finished 30 minutes
1 x Full Body Power Circuit
DB Snatch/Jump/Quarter Explosive Squat/Jump/Split Jerk/UBP/Cable Rotation Tackle Throw/UBP/Bench Press Throw in Smith Machine/UBP 500 metres on rowing machine
5 reps on each exercise then 500 metres row on each circuit, repeat for 5 times.
Jump Options:
Knees to feet jump, Jump onto Box, Depth Jump (advanced), Repeat Hurdle Jumps, Band Jump outs, Tuck Jumps
Upper Body Plyos (UBP):
Clap Chest Push Ups, Clap Push Ups, Jump Ups onto a box, Med Ball Drop & Push away, Cross Over Push Ups, Med Ball Throw against a Wall, Wheelbarrow Arm Hops
1 x Beastly Circuit Body Weight Blitz
Dead Lift/Power Clean from Hang/Front Squat/Push Press/High Pull from Hang/Bent Over Row/Romanian Dead Lift
6 reps on each exercise, do not put the bar down for the entire 42 reps, then do a hard 3 minutes on a bike, repeat for 6 times through, then:
Chins/Dips/Fast Step Ups (20)/Fat Man’s Chins/Hindu Push Ups/BW Jump Squat (20)/Push Ups/Lunges (20 each leg)
All upper body movements go to failure then move to next exercise in sequence, keep working through until you have finished 30 minutes
1 x Full Body Power Circuit
DB Snatch/Jump/Quarter Explosive Squat/Jump/Split Jerk/UBP/Cable Rotation Tackle Throw/UBP/Bench Press with bands/UBP 500 metres on rowing machine
5 reps on each exercise then 500 metres row on each circuit, repeat for 5 times
Beastly Circuit Number 2
6 reps each exercise, 6 times through each circuit
Power Snatch from floor
Overhead Squat
Push Jerk Behind Head
Combo Good Morning
Jump Squat
Power Clean from Hang
Rope Jumping 3 minutes
Full Body Power Circuit Number 2
Hang Clean Push Press 3 reps
Jump Option 6 reps
Band Squat 3 reps
Jump Option 6 reps
Band Bench Press 3 reps
Upper Body Plyos 6 reps
High to Low Wood Chop with MB 6 reps
Low to High Wood Chop with MB 6 reps
300 metre Row
6 times through full circuit
BW Blitz Number 2
Grasshopper x 20 Prisoner Jump Squats x 20 Clap Push Ups x 10
Side to Side Jumps x 20 Staggered Push ups 10 each arm
Mountain Climber x 20 No Momentum Sit Ups x 20
Hindu Push Ups x 10
3 times through