The Science Behind Strength & Power: Dynamic Total Body Strength Session Notes
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 is high-performance training built for long-term athlete development.
Superset 1: Overcoming Isometric Bench + Accommodated Resistance Bench + Med Ball Chest Pass
In sports, upper-body strength alone isn’t enough. You need explosive pressing power—whether you’re a lineman delivering a punch, a basketball player fighting through contact, or an MMA fighter throwing strikes. This superset is designed to maximize force production and rate of force development (RFD) using post-activation potentiation (PAP) principles.
Step 1: Overcoming Isometric Bench Press (5 Seconds)
Why It Works: Forces maximum neural drive, recruiting the highest-threshold motor units that control explosive power.
How It’s Done:
- Bar is set against the safety pins at a sticking point.
- Athlete presses as hard as possible for 5 seconds, even though the bar won’t move.
- This primes the nervous system for the next lift.
Rest 20-30 seconds before the next movement.
Step 2: Accommodated Resistance Bench Press (60% 1RM) – 4 Reps
Why It Works: Adding bands or chains makes the lift harder at the top, reinforcing bar speed and acceleration.
How It’s Done:
- Set the bar at 60% 1RM total weight (bar + band tension).
- Lower under control, then explode up as fast as possible.
- No grinding—bar speed is the priority.
Rest 30-45 seconds before the next movement.
Step 3: Explosive Med Ball Chest Pass – 5-6 Reps
Why It Works: Translates all the strength and power built in the bench press into a fast, sport-specific movement.
How It’s Done:
- Use a 6-10lbs med ball.
- Perform rapid-fire chest passes against a wall or partner.
- Focus on speed, not effort—if the ball feels heavy, it’s too heavy.
Rest 90-120 seconds, then repeat for 3-5 rounds.
Superset 2: Total-Body Speed-Strength Complex
Strength without speed is just weightlifting. But sports require power, which is the ability to apply strength quickly. This barbell complex is designed to develop full-body power in a way that translates directly to running, jumping, and hitting.
One rule: once you pick the bar up, you don’t put it down.
The Complex (4 Reps Each, No Rest Between):
- Romanian Deadlift (RDL) – Develops posterior chain strength & hip control.
- Panda Pull – Reinforces bar speed and hip extension without a full catch.
- Hang Clean – Converts hip power into an explosive movement.
- Push Press – Uses leg drive to transfer force through the upper body.
Rest 90-120 seconds, then repeat for 3-4 rounds.
How This Fits Into the HitSquad Elite Conjugate System
At HitSquad Elite, we take the Westside Barbell Conjugate Method and modify it for high school athletes. While the original system was built for elite powerlifters, we’ve adapted it to focus on long-term athlete development (LTAD), avoiding unnecessary failure and CNS burnout that isn’t beneficial for growing athletes.
Why We Modified the Westside System for High School Athletes
Youth Athletes Can’t Handle Weekly Maxing Like Adults – Instead of constant failure, we focus on sustained progress and CNS-friendly intensity cycling.
Sport Athletes Need Speed & Agility, Not Just Strength – We integrate sprint work and power training rather than just relying on strength alone.
Mobility is a Priority – We include a structured 17-minute mobility flow 4x per week, adjusted every 12 weeks based on movement assessments.
How We Structure the Week at HitSquad Elite
- Max Strength Upper – Build absolute pressing, pulling & rotational strength.
- Max Strength Lower – Develop squat/deadlift power & force application.
- Dynamic Total-Body Day – Focus on bar speed, RFD, and explosive power.
- Sprint Training Day – Develop acceleration & max velocity mechanics
- Plyometric Development – Depth jumps, shock training, and tendon-specific work.
What’s Next? Want More?
This is just one piece of the HitSquad Elite Conjugate System for Youth Athletes. Our training isn’t just about lifting heavy—it’s about building dominant, explosive, injury-resistant athletes who are prepared for high level High School, NCAA and pro-level performance.
In the next post, we’ll break down the full system—how we structure strength waves, sprint progressions, and positional training to maximize performance.
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