Powered by

BALLISTIC MANAGEMENT

EXPLOSIVE
FAST-TWITCH
PROGRAM
© 2023 Ballistic Management Inc. All Rights Reserved

Without limiting rights under the copyright reserved above, no part of this publication may be reproduced, stored, introduced into a retrieval system, distributed or transmitted in any form or by any means,
including without limitation photocopying, recording, or other electronic or mechanical methods, without the prior written permission of the publisher, except in the case of brief quotations embodied
in critical reviews and certain other non-commercial uses permitted by copyright law. The scanning, uploading, and/or distribution of this document via the internet or via any other means without the
permission of the publisher is illegal and is punishable by law. Please purchase only authorized editions and do not participate in or encourage electronic piracy of copyrightable materials.

THIBARMY.COM T
« hibarmy” and Thibarmy logo are trademarks of Ballistic Management Inc. For more information, visit us at www.thibarmy.com or contact us at info@ballisticmanagement.com
DESCRIPTION AND IMPORTANT INFORMATION
This is a very advanced program for individuals Even if you are not fully recovering during those
who already have very efficient technique on the 4 weeks and your performance is up and down.
bench press, squat and the basic Olympic lifts. You This isn’t an issue for the main objective of the first
also need experience with heavy lifting as well as block, which is to create the largest neurological
no current or recuring injuries. and muscle fiber ratio change possible in a short
period of time so that the two other blocks will
Without these three conditions the first phase will become as effective as humanly possible.
be too demanding and stressful for you.
Important: Do not do this program if you have
Furthermore, while this is a program primarily been away from training or if you are starting out
designed for speed and power athletes, the (obviously).
first phase needs to be done without any other
concurrent form of training (it cannot be done, for If your goal is to gain as much muscle as
example if you are practicing a sport during those possible, this is not the program for you. This is
4 weeks). Most team sports do have a period in strictly a performance plan designed to maximize
the off-season where practices are stopped so it explosiveness and performance in sports
should not be a problem. requiring. Speed and power rather than size.

Do not freak out at the look of the first phase of

training: YES it’s extreme (training 6 days a week
with maximal or near maximal effort), but it isn’t
sustained over the whole program.
TRAINING MAX
An important concept for this program is that of the “training max”. This is
not an all-out max. It’s the heaviest load you can do while still dominating the
weight. There should be absolutely no doubt in your mind that you will nail the
set before you do it. Depending on the person, a training max will fall between
90 and 95% of a true max.

A training max should have absolutely no technique breakdown, it should not

cause pain and it shouldn’t be grinded out like crazy.

If you do the first phase of this program with true maxes instead of training
maxes, you will burnout and maybe get injured.

REST PERIODS
Unless specifically mentioned (for example in the complexes used in phases II
and III) the rest periods should be around 3 minutes between work sets and
around 90 seconds between warm-up sets.

WARM-UP SETS
I favor a “ramping” up approach when warming up. Meaning that, except for
the very first warm-up set (typically with only the bar) where you can do 8-10
reps, all warm-up sets should be done for 1-3 reps (on the training maximum
exercises). You gradually add weight to the bar. Do not get into the heavy/
challenging sets until you feel good.

For the exercises that use 6-8 repetitions, perform 1-2 lighter sets of 6-8 reps
before doing your work sets.
TEMPO/SPEED OF MOVEMENT
Unless specifically mentioned (e.g. if an exercise is to be done with a 5 seconds
eccentric or sometimes we say to go down as fast as possible), the eccentric
phase of a lift should be done under control but not slowly. This obviously does
not apply to jumps and plyometric drills.

The concentric/lifting phase should always be done as explosively as possible.

The speed of the bar will be determined by the load used on the bar, but your
intent should always be to explode as much as possible.

SOME NOTES ON THE EXERCISES

High box squat
The height of the box should be such that when you are seated on the box, the
thigh is slightly above parallel. You can use either a regular bar, a safety squat
bar or a camber bar. It’s your choice.

Bench press
Use more of a powerlifting bench technique than the “elbows out” technique
used by bodybuilders. Going heavy often with that technique is asking for
trouble. Do not use a grip that is too wide. Go slightly wider than shoulders
(around 2” wider per side).
PHASE I - 4 WEEKS
CENTRAL DRIVE DEVELOPMENT
OBJECTIVES OF THE PHASE METHODS
1. To develop a strong central drive via the use of a. High frequency of maximal/supramaximal work
maximal and supramaximal efforts (at a low daily volume): eccentric overloads,
2. To increase the ratio of fast-twitch fibers (IIa) heavy partials, functional isometrics
b. Greater focus on accentuation training (joint-
specific range of motion training)
c. Minimal volume and sets lasting more than 9
seconds (except for upper back)
d. Minimalist exercise selection
e. Some low-skill high speed work
DAY 1 CENTRAL DRIVE DEVELOPMENT
PHASE I - 4 WEEKS

A. BENCH PRESS WITH WEIGHT RELEASERS B. HIGH BOX SQUAT WITH WEIGHT RELEASERS
Around 30% of max weight total For the releasers use the same weight as you used
on the bench releasers. The box weight should
1. Only do singles, with the eccentric done in 5-6 seconds. have the knees at around a 90-100 deg. angle in the
Gradually add weight to the bar from set to set until you reach a
solid training max. Try to reach that weight in 3-5 sets (after the
bottom
initial warm-up). The weight releaser weight should be constant
1. Only do singles, with the eccentric done in 5-6 seconds.
from set to set at around 25-60lbs/side depending on strength
Gradually add weight to the bar from set to set until you reach a
level.
solid training max. Try to reach that weight in 3-5 sets (after the
2. Use 90% of the top bar weight you reached and perform 3 initial warm-up). The weight releaser weight should be constant
sets of 1 (still with the same weight releaser weight) with a slow from set to set at around 25-60lbs/side depending on strength
eccentric. level.
2. Use 90% of the top bar weight you reached and perform 3
sets of 1 (still with the same weight releaser weight) with a slow
eccentric.

C. SEATED ROW D. HANDS-AND-LEGS BIKE

4 sets of 6-8 reps 4 x 4 seconds ALL-OUT with 3 minutes of rest
between “sets”
1. Use stationary bike with moderate resistance if you don’t have
one.

EXPLOSIVE FAST-TWITCH PROGRAM 6

DAY 2 PHASE I - 4 WEEKS
CENTRAL DRIVE DEVELOPMENT

A. BENCH PRESS
1. Work up to a solid training maximum in 4-6 sets of 1 repetition
after a proper warm-up.
2. Using 90% of the training max, perform 3 sets of 1 rep with the
slingshot.

B. HIGH BOX SQUAT

Same height as day 1

1. Work up to a solid training maximum in 4-6 sets of 1 repetition

after a proper warm-up.
2. Using 90% of the training max, perform 3 sets of 1 rep.

C. LAT PULLDOWN
4 sets of 6-8 reps

EXPLOSIVE FAST-TWITCH PROGRAM 7

DAY 3 CENTRAL DRIVE DEVELOPMENT
PHASE I - 4 WEEKS

A. TOP HALF BENCH PRESS B. HIGH BOX SQUAT WITH CHAINS

Start each repetition from pins just above mid-range Same box height as the previous days, 20 or 40lbs
of chains per side depending on strength
1. Work up to a solid training maximum in 4-6 sets of 1 repetition
after a proper warm-up. 1. Work up to a solid training maximum in 4-6 sets of 1 repetition
2. Using 90% of the training max, perform 3 sets of 1 rep. after a proper warm-up.
2. Using 90% of the training max, perform 3 sets of 1 rep

C. POWER CLEAN OR POWER SNATCH FROM D. HANDS-AND-LEGS BIKE

THE HANG 4 x 4 seconds ALL-OUT with 3 minutes of rest
4 sets of 2 reps (fairly light with focus on speed) between “sets”
1. Use stationary bike with moderate resistance if you don’t have
1. Do high pulls if you have not mastered the clean or snatch.
one.

EXPLOSIVE FAST-TWITCH PROGRAM 8

DAY 4 PHASE I - 4 WEEKS
CENTRAL DRIVE DEVELOPMENT

A. FUNCTIONAL ISOMETRIC BENCH PRESS, MID-RANGE

Bar starts on safety pins at the mid-range point. There is a second
set of safety pins 5-6” (12-15cm) above the pins on which the bar
is. The goal is to press the bar from the bottom pins to the top
pins and stay in contact for 6 sec.

1. Work up to the heaviest weight you can keep pressed against the top pins for
6 seconds.
2. Use 90% of that top weight and perform 3 sets of 6 seconds.

B. FUNCTIONAL ISOMETRIC SQUAT, FROM 90-100 DEGREES

Bar starts on safety pins with the knees at 90-100 degrees. There
is a second set of safety pins 5-6” (12-15cm) above the pins on
which the bar is. The goal is to press the bar from the bottom pins
to the top pins and stay in contact for 6 sec.

1. Work up to the heaviest weight you can keep pressed against the top pins for
6 seconds.
2. Use 90% of that top weight and perform 3 sets of 6 seconds.

C. SEATED ROW
4 sets of 6-8 reps

EXPLOSIVE FAST-TWITCH PROGRAM 9

DAY 5 CENTRAL DRIVE DEVELOPMENT
PHASE I - 4 WEEKS

A. BALLISTIC SPEED BENCH PRESS B. BALLISTIC SPEED SQUAT

8 sets of 6 seconds using 30-40% of max Only squat down to a 90 deg knee angle using 30-
40% of max
1. Everything is done as fast as humanly possible, superfast
eccentric, superfast turnaround from eccentric to concentric, 1. Everything is done as fast as humanly possible, superfast
superfast concentric, superfast transition into the next eccentric, superfast turnaround from eccentric to concentric,
repetition. The goal is to perform as many reps as possible in 6 superfast concentric, superfast transition into the next
seconds. repetition. The goal is to perform as many reps as possible in 6
seconds.

C. POWER CLEAN OR POWER SNATCH FROM D. HANDS-AND-LEGS BIKE

THE HANG 4 x 4 seconds ALL-OUT with 3 minutes of rest
4 sets of 2 reps (fairly light with focus on speed) between “sets”
1. Use stationary bike with moderate resistance if you don’t have
1. Do high pulls if you have not mastered the clean or snatch.
one.

EXPLOSIVE FAST-TWITCH PROGRAM 10

DAY 6 PHASE I - 4 WEEKS
CENTRAL DRIVE DEVELOPMENT

A. BENCH PRESS
Full range, paused on chest
1. Work up to a solid 2RM, only doing sets of 2 reps after the warm-
up is done. It should take you 4-6 work sets to get there.

B. SQUAT
Full range, paused in the bottom

1. Work up to a solid 2RM, only doing sets of 2 reps after the warm-
up is done. It should take you 4-6 work sets to get there.

C. LAT PULLDOWN
4 sets of 6-8 reps

DAY 7 - OFF
EXPLOSIVE FAST-TWITCH PROGRAM 11
PHASE II - 4 WEEKS
HIGH-VELOCITY DEVELOPMENT
OBJECTIVES OF THE PHASE METHODS
1. To continue improving the central drive a. Reduction in frequency of intense stimulations
2. To increase the ratio of the “super” fast-twitch to avoid any negative impact of central and
fibers (IIx) peripheral fatigue on speed

3. To improve high-velocity recruitment pattern b. Minimizing slower concentric work (so less
(which is different than slower speed max concentric max and supra-max effort work)
strength) c. Strength is maintained or even increased via
eccentric overloads with concentric overshoot
and isometrics (very short duration)
d. Emphasis on fast movements and fast lifts
DAY 1 HIGH-VELOCITY DEVELOPMENT
PHASE II - 4 WEEKS

A. BENCH PRESS OVERSHOOT B. 90 DEG SQUAT OVERSHOOT

Perform 3 work sets. Perform 3 work sets.
60% bar weight, with an additional 50-60% total 60% bar weight, with an additional 50-60% total on
on the weight releasers. For example, if your max is the weight releasers.
300lbs you use 180lbs on the bar, including the bar,
and 75-80lbs per releaser. 1. Squat down to a 90 deg knee angle only. The eccentric is done
slowly (4-5 seconds) and the concentric is done as explosively
1. The eccentric is done slowly (4-5 seconds) and the concentric as possible. Perform 1 rep with the releasers and a second rep
is done as explosively as possible. Perform 1 rep with the without (with both a fast eccentric and concentric).
releasers and a second rep without (with both a fast eccentric
and concentric).

C. POWER SNATCH FROM THE HIPS D. HANDS-AND-LEGS BIKE

3 work sets of 3 reps 4 x 7 seconds ALL-OUT with 3 minutes of rest
between “sets”
1. The goal is maximum speed, a load of 60-70% is recommended.
1. Use stationary bike with moderate resistance if you don’t have
one.

EXPLOSIVE FAST-TWITCH PROGRAM 13

DAY 2 PHASE II - 4 WEEKS
HIGH-VELOCITY DEVELOPMENT

A. ANKLE BOUNDS/POGO HOPS

3 x 9 seconds

B. VERTICAL JUMPS WITH RESET

4 x 3 (max effort)

C. BROAD JUMPS WITH RESET

4 x 3 (90-95% effort)

D. SKATER JUMPS
4 x 10/side

EXPLOSIVE FAST-TWITCH PROGRAM 14

DAY 3 HIGH-VELOCITY DEVELOPMENT
PHASE II - 4 WEEKS

A. BENCH DROP & CATCH B. DEPTH JUMPS

Perform 3 sets of 5 repetitions, 30-50% bar weight Perform 3 sets of 5 repetitions. (after doing a few
depending on skill/capacities sets of vertical jumps as a warm-up)

This is done as follows, you can add weight as long as you can This is done as follows:
respect all the guidelines:
• Stand on a box around 5-10cm higher than your max vertical
• Starting at the top, you must let go of the bar and move your jump
hands/arms down faster than the bar to create separation. For
• Step off (don’t jump off) the box while staying as relaxed as
a rep to count the separation much reach 4”/10cm
possible (imagine that your body is a rubber ball that will bounce
• You must catch the bar in a zone between 5 and 10cm from the off the floor)
chest (3-4”)
• Upon landing the only thing you should focus on is jumping
• Upon catching the bar we want minimal absorption/downward straight up (not back on the box) as high as possible. Don’t focus
movement on ground contact time, focus on jumping as high as possible
• Lift the weight back up as explosively as possible • Land solidly and climb back up on the box for your next rep

C. POWER CLEAN OR POWER SNATCH FROM

THE HANG
Just above knees

1. Focus on being violently explosive, not on load, although a load

of 65-75% is typically appropriate. Perform 3 work sets of 3
repetitions.

EXPLOSIVE FAST-TWITCH PROGRAM 15

DAY 3 (CONTINUED) PHASE II - 4 WEEKS
HIGH-VELOCITY DEVELOPMENT

D. BAND STOMP FOR MAX SPEED

Perform 3 sets of 6 seconds per side (max reps in
that time frame)
This is done as follows:
• Put a bar in the power rack, around eye/top of the head level
• Hang a resistance band in the middle of the bar
• Put your foot into the band
• Stomp the floor as fast as you can and use the band to bring
your knee back up as fast as possible. The goal is to bring the
knee back up faster than you could without the band

E. SUPINE BAND LEG FLUTTERS

Perform 3 sets of max reps in 6 seconds

EXPLOSIVE FAST-TWITCH PROGRAM 16

DAY 4 PHASE II - 4 WEEKS
HIGH-VELOCITY DEVELOPMENT

A. ANKLE BOUNDS/POGO HOPS

3 x 9 seconds

B. VERTICAL JUMPS WITH RESET

4 x 3 (max effort)

C. BROAD JUMPS WITH RESET

4 x 3 (90-95% effort)

D. SKATER JUMPS
4 x 10/side

DAY 5 - OFF
EXPLOSIVE FAST-TWITCH PROGRAM 17
DAY 6 HIGH-VELOCITY DEVELOPMENT
PHASE II - 4 WEEKS

A1 & A2 COMPLEX B1 & B2 COMPLEX

2-3 minutes between A1 and A2, 3-4 minutes 2-3 minutes between B1 and B2, 3-4 minutes
between sets. Perform the complex 4 times. between sets. Perform the complex 4 times.

A1. Bench press overcoming isometric B1. Squat overcoming isometric

• Max effort for 3 seconds (pushing as hard as possible with an • Max effort for 3 seconds (pushing as hard as possible with an
empty bar against safety pins just above mid-range) empty bar against safety pins with a knee angle of 90-100 deg)
A2. Ballistic speed bench press (30-40%) B2. Trap bar jump squat
• Everything is done as fast as humanly possible, superfast • 20% of max squat, jumping as high as possible, reset on every
eccentric, superfast turnaround from eccentric to concentric, rep
superfast concentric, superfast transition into the next
repetition. The goal is to perform as many reps as possible in 6
seconds.

C1 & C2 COMPLEX
2-3 minutes between C1 and C2, 3-4 minutes
DAY 7 - OFF
between sets. Perform the complex 4 times.

C1. Sled sprint

• 20% of bodyweight on the sled: 20 meters at maximum speed
C2. Sprint
• 30 meters at around 90-95%

EXPLOSIVE FAST-TWITCH PROGRAM 18

PHASE III - 4 WEEKS
ANAEROBIC CAPACITY DEVELOPMENT
OBJECTIVES OF THE PHASE METHODS
1. To increase work capacity and the maintenance a. Higher proportion of sprinting and plyometric
of a high level of speed/power performance for work
a longer period of time b. Anaerobic conditioning with either a power,
2. To improve conditioning without negatively load or stretch reflex component
affecting fast-twitch fiber ratio c. Loaded stretching
3. To transfer speed/power to on-field d. Isometrics
performance
DAY 1 ANAEROBIC CAPACITY DEVELOPMENT
PHASE III - 4 WEEKS

A1, A2 & A3 COMPLEX B1 & B2 COMPLEX

1-2 minutes of rest between A1 and A2 as well as A2 and A3, 1-2 minutes of rest between B1 and B2, 3-4 minutes
3-4 minutes between sets. Perform the complex 4 times. between sets. Perform the complex 4 times.
A1. Sled sprint B1. Backward sled sprint
• 20% of bodyweight on the sled: 20 meters at maximum speed • 20% of bodyweight on the sled: 20 meters at max speed (stay
in a low position)
A2. Sprint
B2. Backward sprint
• 30 meters at around 90-95%
• 30 meters at max speed
A3. Sport-specific sprinting action (Variable distance)*
*For example, running a pass pattern for a football receiver, running
the bases for a baseball player, etc.

C1 & C2 COMPLEX
1-2 minutes between C1 and C2, 3-4 minutes
between sets. Perform 2 sets per side (alternate
side with each set).
C1. Sideways carioca sprint
• 20% of bodyweight on sled: 20 meters at max speed
C2. Sideways carioca sprint
• 20 meters at max speed

EXPLOSIVE FAST-TWITCH PROGRAM 20

DAY 2 PHASE III - 4 WEEKS
ANAEROBIC CAPACITY DEVELOPMENT

A. HANDS-AND-LEG BIKE
4 sets of 20 seconds all-out with 3 minutes of rest

• Use stationary bike with moderate resistance if you don’t have

one

B. KB SWINGS
4 sets of 90 seconds with 3 minutes of rest

DAY 3 - OFF

EXPLOSIVE FAST-TWITCH PROGRAM 21

DAY 4 ANAEROBIC CAPACITY DEVELOPMENT
PHASE III - 4 WEEKS

A1 & A2 COMPLEX B1 & B2 COMPLEX

1-2 minutes of rest between A1 and A2, 3-4 minutes Each set is only for one side, do one side for both
between sets. Perform the complex 3 times. exercises, this is one set, the next set do the other
side, 1-2 minutes of rest between B1 and B2, 2-3
A1. Bench press overcoming isometrics minutes between sets. Perform the complex twice
• Max effort for 6 seconds (pushing as hard as possible with an per side, alternate side on each set.
empty bar against safety pins just above mid-range)
B1. Split squat overcoming isometric
A2. DB bench press loaded stretch
• Max effort for 6 seconds (pushing as hard as possible with an
• Hold for 90 seconds with the heaviest load you can tolerate for
empty bar against safety pins with a front knee angle of 90-100
that duration (hold the lowest position possible in a DB bench
deg)
press)
B2. Split squat loaded stretch
• Hold for 90 seconds with the heaviest load you can tolerate for
that duration (hold the lowest position possible in a split squat,
you might have to raise both feet on blocks)

EXPLOSIVE FAST-TWITCH PROGRAM 22

DAY 4 (CONTINUED) PHASE III - 4 WEEKS
ANAEROBIC CAPACITY DEVELOPMENT

C. POWER SNATCH COMPLEX

Use the same weight for all parts of the complex
(around 65-70% of you max power snatch). Perform
the complex 3 times.

Each set includes the following, and is done without letting go of

the bar and without rest:
• 3 muscle snatches from the hang
• 3 power snatches from the hang
• 3 snatch-grip high pull from the hang
• 3 snatch-grip RDL

DAY 5 - OFF

EXPLOSIVE FAST-TWITCH PROGRAM 23

DAY 6 ANAEROBIC CAPACITY DEVELOPMENT
PHASE III - 4 WEEKS

A1, A2 & A3 COMPLEX B1, B2 & B3 COMPLEX

1-2 minutes of rest between A1 and A2 as well as 1-2 minutes of rest between B1 and B2 as well as
A2 and A3, 3-4 minutes between sets. Perform the B2 and B3, 3-4 minutes between sets Perform the
complex for 3 work sets. complex for 3 work sets.
A1. Power clean or snatch from the hang B1. Squat
• 5 reps at 65-75% • 5 reps at 80-85%
A2. Sled sprint B2.Trap bar jump squat
• 20 meters at max speed (20% bodyweight) • 5 reps at 20% of max squat (with reset)
A3. Sprint B2. Hurdle jumps
• 100 meters at 90-95% • 10 reps

EXPLOSIVE FAST-TWITCH PROGRAM 24

DAY 6 (CONTINUED) PHASE III - 4 WEEKS
ANAEROBIC CAPACITY DEVELOPMENT

C1, C2 & C3 COMPLEX

1-2 minutes of rest between C1 and C2 as well as
C2 and C3, 3-4 minutes between sets. Perform the
complex for 4 work sets.
C1. Bench press
• 5 reps at 80-85%
C2. Seated row
• 6-8 reps
C3. Ballistic speed bench press (30-40%)
• Everything is done as fast as humanly possible, superfast
eccentric, superfast turnaround from eccentric to concentric,
superfast concentric, superfast transition into the next
repetition. The goal is to perform as many reps as possible in 6
seconds.

DAY 7 - OFF

EXPLOSIVE FAST-TWITCH PROGRAM 25

Christian Thibaudeau

ABOUT CHRIS
Christian Thibaudeau: has been Book of Training Secrets, Theory
involved in the business of training and Application of Modern Strength
for over the last 20 years. During and Power Methods, High Threshold
this period, he worked with athletes Muscle Building). He also co-wrote
from 28 different sports. He has the book Maximum Muscle Bible
been “Head Strength Coach” for (2017) with Paul Carter. Christian is
the Central Institute for Human also a senior author and head writer
Performance (official center of for the E-Magazine T-Nation. His
the St. Louis Blues). His work articles are read by over 200,000
method enabled him to lead several people every week. As a lecturer, he
successful athletes in a multitude has given conferences and seminars
of different disciplines. Christian around the world, to audiences
is a prolific writer with three books ranging from amateur athletes to
published, each of which translated health professionals and coaches of
into three languages (The Black all types.

Christian
Popularized the behind Christian Thibaudeau’s
Neurotyping System. The bottom line
Neurotyping System is simple: you are more likely to train
hard, be focused, and stay motivated
Neural optimization supersedes if you like the type of training you
hormonal optimization because the are doing. The training that goes
neural response affects the hormonal against your nature causes a higher
response. This is essentially the stress response that hinders optimal
founding principle and inspiration progression.