The Science Behind Strength & Power: Dynamic Total Body Session 1

At HitSquad Elite, we train youth athletes with one goal in mind: build explosive, dominant, and injury-resistant competitors who are ready for the next level. Our system is built on proven strength & conditioning principles, but we don’t blindly follow what works for powerlifters or professional athletes. Instead, we adapt the Westside Barbell Conjugate Method for youth athletes, ensuring they develop strength, speed, and durability without unnecessary breakdown.

One of the biggest differences in our approach is how we modify dynamic effort training to develop explosive power—not just brute strength. Today, we’re pulling back the curtain on one of our dynamic total-body strength sessions, breaking down two of our most effective supersets for upper-body explosive strength and total-body speed-strength.

This isn’t your typical “lift heavy and hope for the best” program. This...