Total%Power%
Training
By Chris Barnard
Copyright*2013*Overtime*Athletes*Inc.*All*Rights*Reserved.*No*part*of*this*book*may*be*reproduced*or*transmitted*in*any*form* by*any*means*graphic,*electronic,*or*mechanical*without*permission*in*writing*from*the*publisher.*The*techniques,*ideas,*and* suggestions*in*this*document*are*not*intended*as*a*substitute*for*proper*medical*advice.*Consult*your*physician*or*health*care* professional*before*performing*any*new*exercise*or*exercise*technique*particularly*if*you*have*any*chronic*or*recurring*conditions.* Any*application*of*the*techniques,*ideas,*and*suggestions*in*this*document*is*at*the*reader’s*sole*discretion*and*risk.*The*author’s* and*publisher*of*this*document*make*no*warranty*of*any*kind*in*regard*to*the*content*in*this*document,*including,*but*not*limited* are*not*liable*or*responsible*to*any*person*or*entity*for*any*errors*contained*in*this*document,*or*for*any*special,*incidental,*or* consequential*damage*caused*or*alleged*to*be*caused*directly*or*indirectly*by*the*information*contained*in*this*documentContents
Introduction to Iron
6
Theory
9
Philosophy
11
Template
15
Performance Assessment
16
Total Power Training Program
19
W
elcome*to*Total*Power*Training,*I*want*to*commend*you*for*taking*steps*to*improve*your* performance*and*move*towards*your*goals.*I*want*to*start*off*by*saying*I*believe*this* punching,*etc. Skills*necessary*for*your*sport*should*be*practiced*on*their*ownK*however*the*training*you*will* receive*in*this*program*will*help*you*to*amplify*and*maximize*these*skills,*enabling*you*to*perform* as*possible.*The*program*is*holistic*in*the*sense*that*it*includes*training*for*the*entire*body*and* are*laid*out. see*drastic*improvements*in*performance. In*terms*of*the*necessary*equipment*needed*to*perform*Total*Power*Training,*I*have*done*my*best* to*design*the*workouts*so*they*can*be*done*with*implements*found*in*most*modestly*equipped* techniques*that*would*allow*me*to*receive*the*same*results*with*little*equipment. Lastly*I*would*highly*recommend*training*with*a*partner,*having*someone*else*there*to*push* you*even*further*will*always*result*in*your*greatest*output...*Unless*you*are*naturally*driven.* Regardless*I*want*to*wish*you*my*best*and*welcome*you*to*my*system*which*will*make*you*an* even*better*athlete.Introduction to Iron
* As*a*boy*growing*up*in*south*Florida*I*tried*my*hand*at*every* sport*that*was*offered*in*my*immediate*vicinity.**Though*I* closest*to*my*heart*was*football.**My*football*team*became* my*surrogate*family*and*for*the*span*of*almost*a*decade*we* played*together.*Every*single*member*of*that*team*played* together*from*little*league*all*the*way*through*high*school. ** As*I*became*more*competitive*in*sports*and*football,*I*quickly* came*to*the*conclusion*that*if*I*really*wanted*to*stand*out,*I* time*I*stepped*into*a*gym.**My*buddy*Kenny’s*dad*took*us*to* his*local*gym.**Kenny’s*dad*was*no*ordinary*gym*goer,*he*was*a*southern*bred*bad*ass*who*had* previously*been*released*from*jail.*His*crime?**Being*a*suspected*mob*enforcer.**To*put*it*mildly* Kenny’s*dad*was*a*monster*and*showed*it*when*he*trained. ** I*remember*it*like*it*was*yesterday.*My*scraggly*group*of*friends*trailing*behind*“Big*Kenny”*as*he* walked*through*the*doors*of*the*old*hardcore*bodybuilding*gym*which*just*so*happened*to*be*on* the*rough*side*of*town.**Within*minutes*of*walking*into*the*joint*we*were*ushered*to*the*back*of*the* gym,*well*past*all*the*fancy*machines*and*found*ourselves*standing*in*what*looked*like*a*torture* chamber.*There*were*no*mirrors,*no*shiny*chrome*apparatuses,*there*was*only*an*iron*cage,*a* bar,*and*some*rusted*metal*plates. For*the*next*two*hours*“Big*Kenny”*punished*each*of*us*by*ordering*repetition*after*repetition*of* the*most*basic*movements.**I*can*still*recall*the*weakness*setting*in*and*my*knees*damn*near* buckling*as*we*moved*from*barbell*squats*to*the*bench*press. My*friends*Chad,*Kenny,*and*Jon*were*a*bit*older*than*me*and*throwing*around*more*weight*than* I*possibly*could*(Kenny*took*after*his*Father*and*went*on* to*hold*our*school’s*bench*record*of*365*as*a*Sophomore).** Though*I*was*the*youngest*of*the*bunch,*the*disparity*in* strength*forced*feelings*of*inadequacy*to*creep*up.*I*had* to*respond. I*came*up*with*a*master*plan. I*benched*nearly*everyday*in*hopes*of*increasing*my* 1*rep*max.*For*the*next*three*years*strength*became* an*obsession.*I*consumed*information*in*muscle* magazines*with*the*same*ferocity*I*choked*down*protein*bars.**I*was*determined*to*show*them,* I*was*determined*to*dominate*the*weight*room.**Sadly*my*infatuation*with*bigger*arms*and*a* bigger*bench*earned*me*nothing*more*than*a*mediocre*education*in*training*courtesy*of*the* any*faster,*stronger,*or*more*powerful.**Truth*is*the*more*of*these***“bodybuilders*styled*workouts”* I*did*the*more*I*strayed*from*performance. The*only*good*thing*that*came*from*the*3*years*of*chasing*my*tail*with*dead^end*workouts*and* misguided*readings*was*a*relentless*infatuation*to*perform*better*and*become*Bigger,*Stronger,* and*Faster.Turning Point
out*of*high*school*I*linked*back*up*with*Big*Kenny*to*train*and*that*was*when*I*was*introduced*to* Powerlifting.**I*trained*with*him*every*Monday,*Wednesday,*and*Friday*of*the*week.*We*performed* the*Squat,*Bench,*and*Deadlift*in*respective*order*throughout*the*week.**Initially*I*was*fairly* skeptical*because*Kenny’s*approach*went*against*everything*I*had*read*about*all*those*years* back*in*the*magazines.**Despite*my*apprehension*I*decided*to*push*on*and*put*my*faith*in*Kenny,* how*could*I*not?*He*was*a*gorilla*in*the*weight*room. Six*months*later*my*body*had*transformed*from*a*scrawny*slapdick*to*a*stocky*“man^child”.*I* A*few*years*later*I*happened*upon*my*second*experience*which*would*shape*how*I**performed.** To*make*a*long*story*short,*I*was*having*an*awesome*season*playing*H^Back*in*JUCO.** offers*from*big*time*D^1*schools,*my*name*was*being*tossed*around*as*a*ball*player*and*I*was*on* top*of*the*world.**That’s*when*things*came*crashing*down.*Midway*through*the*season*I*sustained* a*“career*ending”*injury*in*game*to*my*shoulder*(which*is*now*made*of*titanium)*and*told*I*would* never*play*at*a*high*level*again. In*those*few*minutes*the*doctors*told*me*I*would*be*sidelined*for*the*rest*of*the*season*and* puke*inducing*workouts*I*had*endured*with*the*boys*from*the*football*team*and*the*even*tougher* workouts*I*had*been*subject*to*with*Big*Kenny...*That’s*when*I*made*a*choice. I*would*comeback*but*this*time*I*would*be*better*than*ever.*For*the*next*few*days*I*sat*for*hours* on*end*perusing*the*Internet*for*personal*trainers*in*my*area. Over*the*course*of*my*search*I*came*across*a*guy*named* Elliott*Hulse,*I*don’t*know*why*but*something*told*me*this*was* the*guy*to*see*so*I*loaded*up*my*car,*called*my**buddy*and*I* drove*an*hour*south*to*meet*and*eventually*train*with*him.**As* you*may*know*the*rest*of*the*story*is*history.**We*trained*with* his*program*for*the*next*few*years. Elliott*introduced*a*style*of*training*that*made*me*and*my* buddy*Byron*shatter*our*performance*goals.**It*wasn’t* anything*magical*in*fact*looking*back*at*it*now*it*was*simply* well*programmed*intense*workouts*which*provided*us*the* correct*stimulus*to*maximize*our*potential*and*become*more*explosive*athletes. This*training*was*enough*to*get*me*to*the*point*where*I*joined*the*football*team*at*my*dream* school,*University*of*Miami.**( *^*just*to*clear*up*questions*I*get*about*UM,*I*got*picked* up*by*the*D^Line*coach*to*play*linebacker.**After*weeks*of*going*through*the*process*the*NCAA* deemed*me*ineligible*due*to*some*transfer/clearing*house*non*sense*that*was*later*cleared*up* mid*way*through*season*which*ultimately*screwed*me*over*in*my*last*year*of*football) Years*later*and*a*degree*in*Applied*Kinesiology*and*Physiology*from*U*of*Miami,*I*have*had*the* opportunity*to*take*over*coaching*at*Elliott’s*Strength*Camp,*the*gym*that*started*it*all.**Through* college,*my*training*experiences,*and*constant*research*I*am*able*to*selectively*train*local*talent*at*Strength*Camp.! Over*the*past*few*years*I*have*experimented,*tested*and*tweaked*this*program*with*a*wide* array*of*athletes.*It’s*the*same*system*I*used*to*prepare*for*the*NFL*combine*and*after*gathering* enough*evidence*regarding*the*effectiveness*of*this*program,*I*feel*that*it’s*time*to*share*it*with* other*athletes*looking*to*get*a*physical*edge. ** With*that*said,*thanks*for*trusting*in*my*program*and*methodologies,*I*look*forward*to*hearing* about*all*of*your*successes*and*achievements.
Theory
Explosive training or Power Training is*a*type*of*training*that*pertains*to*athletes*and*coaches*
from*all*walks*of*competition*and*enhances*personal*performance*directly*to*the*particular* competition.*For*any*sport*requiring*jumping,*throwing,*striking,*accelerating,*and*changing* direction*it*would*make*perfect*sense*to*train*explosive*power*due*to*the*degree*of*sport* It*should*be*understood*that*as*an*athlete,*we*are*training*the*movement*not*the*muscle*or* isolation*of*one.*It’s*not*a*matter*of*what*your*leg*muscles*look*like*but*rather*what*they*are*doing* for*you*in*your*competition. With*that*being*said*if*we*break*down*the*actual*events*when*training*explosiveness*we*can*see*it* contains*two*phases*like*any*other*movementK*eccentric*and*concentric.*However,*depending*on* the*focus*of*the*training*we*will*manipulate*the*integration,*loads,*and*speeds*of*these*movements* to*improve*overall*power.**Which*simply*translates*to*the*rate*of*performance*of*any*power*athlete. I*don’t*want*to*give*you*guys*a*text*book*but*I*hope*to*provide*enough*physiology*background*to* help*you*understand*the*effects*this*training*will*have*on*your*body*and*to*your*overall*athleticism.** First*and*foremost*let*us*go*through*a*quick*and*rough*run*down*of*what*is*occurring*in*your*body* during*a*muscular*contraction*to*facilitate*a*movement.** cord,*otherwise*known*as*the*Central*Nervous*System.**Here*the*CNS* sends*a*signal*(action*potential)*down*the*spinal*cord*through*the* nerves*to*a*motor*unit.**A*motor*unit*is*composed*of*an*alpha*motor* system*and*the*actual*muscle*which*allows*movement*to*occur.**Larger* motor*units*function*to*innervate*larger*muscles*while*smaller*motor* If*I*put*this*in*metaphorical*terms*for*you*to*understand,*think*of*the*turning*on*of*a*light*in*your* wires*into*the*lamp*(signal*traveling*through*nervous*system).**The*lamp*produces*light*(your*body* produces*a*movement).**It*is*essential*to*grasp*this*concept*as*a*power*athlete*because*your* muscles. Now*that*we*understand*a*motor*unit*and*the*function*of*the*CNS*activating*your*muscles*for* movement*we*can*take*a*closer*look*into*the*muscle.** and*excel*in*providing*speed,*power,*and*strength.**The*speed*of*these*contractions*is*extremely* fast*but*fatigue*rather*quickly.**For*our*purposes*of*this*training*we*will*be*focusing*on*the*“Fast* they*play,*their*genetic*disposition,*and*their*training.**However,*research*has*shown*that*through*
to*become*a*more*explosive*athlete.
We*can*achieve*this*simply*by*the*demand*we*place*on*the*body.**If*I*take*an*endurance*athlete* body*will*eventually*begin*to*physiologically*transform.**This*athlete*will*begin*to*recruit*these* higher*bouts*of*intensity,*more*motor*units*are*recruited*and*“wake*up”*the*muscles*that*may*have*
As*well*as*neural*adaptation,*we*can*look*at*the*rate coding mechanism*and*how*this*is*shown*to* be*improved*through*this*training.*Rate*coding*can*simply*be*termed*as*the*frequency*that*those* signals*are*sent*to*your*muscles*from*your*brain*via*action*potentials.*If*we*are*able*to*improve*the* amount*of*muscles*activated*(motor*units*recruited)*and*how*fast*we*get*those*muscles*working* (rate*coding)*we*can*severely*improve*your*overall*performance*as*an*athlete*by*increasing*your* rate*of*force*development*(how*fast*you*can*produce*force).* Almost*every*athlete*needs*to*display*strength*and*power*but*most*of*all*they*need*to*be*ready*to* perform*any*movement*pattern*(regarding*their*sport)*at*any*given*time. To*mimic*this,*we*break*down*the*main*movement*patterns*and*attack*these*muscles/motions* with*precision.*When*we*break*down*the*kinesiology*of*an*athlete*the*most*important,*but*most* posterior*chain*muscles.*Everyone*wants*to*have*a*bigger*bench*it*seems,*which*is*a*good*upper* body*movement*but*it*is*inferior*to*other*movements*for*an*athlete*such*as*bend,*lunge,*squat,* twist,*or*gait. By*amplifying*these*primal*movement*components*we*can*coordinate*the*body*to*move*faster*and*
Philosophy
To*understand*how*I*developed*the*template*for*this*program*you*would*need*to*understand*my* failures*as*a*coach*training*myself*and*athletes. As*an*aspiring*coach*and*dreams*of*still*playing*football,*I*searched*up*and*down*for*the*“holy* grail”*in*training.**I*wanted*a*breakthrough*program*that*got*results!**So*I*consumed*every* coaches,*Verkhoshansky,*Mel*Siff,*Paul*Chek,*Louie*Simmons,*Wendler,*Hulse,*Defranco,*Biagioli,* Tudor*Bompa,*Charlie*Francis*etc.**You*get*the*point*that*I*loved*to*read*the*guys*that*were* effective*training*actual*athletes*not*just*reciting*a*text*book.**In*creating*this*program,*I*was*in*no* way*attempting*to*recreate*the*wheel.**All*I*wanted*to*do*as*a*new*strength*coach*was*take*bits* and*pieces*from*every*coach*who*has*paved*the*way*before*me*and*develop*a*master*plan.**I* began*implementing*these*new*methods*on*myself*and*then*proceeded*to*experiment*on*athletes* I*was*helping*out.** I*found*myself*studying*and*playing*with*the*force*velocity*curve.**For*those*of*you*unfamiliar*with* this*graph*it*is*actually*the*relationship*between*muscle*contraction*able*to*produce*force*versus* velocity.**For*your*purpose*of*understanding*this*training,*we*can*see*force*and*velocity*have*an* inverse*relationship.**The*heavier*the*load*the*slower*you*lift*it*and*the*lighter*the*load*the*faster* you*lift*it.**Makes*sense*right? I*was*seeing*massive*strong*guys*getting*stronger*and*then*I*was*also*seeing*skinny*small*guys* getting*faster.**I*wanted*to*take*the*best*of*both*training*methods*to*develop*a*complete*power* athlete*by*manipulating*this*curve*by*basing*a*lot*of*training*in*the*power*area,*which*is*where*we* typically*perform*in*during*competition.* for*athletes*to*become*explosive.**What*I*was*able*to*devise*was*a*complete*training*program* following*the*principles*laid*before*me*to*bridge*the*gap*between*speed*and*power*training*and* absolute*strength.Revelations
Earlier*I*explained*my*introduction*to*weight*training*and*how*2*events*helped*shape*my*athletic* career*and*outlook.**Since*then*I*have*many*mini*revelations*in*strength*and*conditioning*that* have*cultivated*my*approach*to*training.**I*want*to*convey*these*to*you*with*examples*that*allow* you*to*step*into*the*world*of*my*experiences*in*complete*correlation*with*the*parameters*of*this* program.1. Speed and Power Training
I*will*go*on*record*and*say*that*there*have*been*3*major*experiences*that*I*have*had*that*have* heavy*squats* and*deadlifts*like*I*mentioned*with*Big*Kenny.**The*intense*activation*of*my*posterior*chain*did* wonders*for*my*sprinting*and*jumping*performance*without*a*single*speed*drill.**A*good*base*of* strength*is*still*by*far*my*number*one*training*tool*to*express*speed*in*athletes.**The*next*2*came* when*I*began*training*with*Elliott*and*they*basically*coincided*with*each*other.**Elliott*introduced* me*to*corrective*stretching*and*jumping!**Every*training*session*began*with*corrective*stretches*to*
help*balance*out*my*body*and*then*followed*with*intense*bouts*of*plyometrics*that*were*varied*on* a*daily*basis*to*compensate*for*neural*adaptation.**I*remember*expressing*my*concerns*to*Elliott* that*we*did*not*run*enough*in*his*training*and*I’ll*always*remember*him*giving*me*the*“why*is*this* kid*questioning*my*expertise”*look.**It’s*funny*because*it*is*the*same*look*I*give*to*my*athletes*that* I*train*now.**It’s*not*that*I*am*against*running*I’m*just*against*high*volume*running*when*the*goal* is*to*become*faster*and*more*explosive.**A*barrage*of*plyometrics*in*your*training*will*improve* rate*of*force*development*which*will*lead*to*more*powerful*movements*in*competition.**Corrective* What to do* In*addition*to*these*three*keys*I*have*outlined*you*will*be*performing*a*series*of*warm^up*and* activation*movements*to*help*aid*the*body’s*process*to*produce*force.**The*warm^up*portion* of*the*training*not*only*aids*in*the*stretching*and*mobility*of*the*body*but*aids*in*awakening*of* phasic*(weak)*muscles*and*the*loosening*of*tonic*(tight)*muscles.**The*program*breaks*down*the* main*sections*of*the*body*that*need*to*perform*explosively*in*competition*and*you*will*train*these* compartments*with*an*individual*plyometric*movement.**The*main*“compartments”*I*am*referring* to*are,*a*unilateral*lower*body*plyo,*upper*body*plyo,*bilateral*plyo,*and*a*lateral*lower*body*plyo* to*ensure*we*are*working*in*multiple*planes.**This*will*be*followed*with*an*absolute*strength* movement*that*will*aid*in*the*force*output*of*your*body.**By*training*these*speed/power*movements* we*will*be*focusing*on*rate*of*force*development*and*take*the*new*obtained*strength*gains*and* transfer*them*into*power*production. 2. Strength Training This*will*be*the*most*debated*area*of*this*program*to*many*coaches*but*I*cannot*take*away*from* you*or*your*athletes*in*obtaining*maximal*results.**You*see*I*wanted*to*play*it*safe*and*base*this* with*my*“educational*background”.**However,*when*it*comes*down*to*my*actual*experiences*I* had*to*go*with*what*is*truly*helping*myself*and*every*athlete*I*have*ever*worked*with*to*get*huge* results! training*protocols.**In*college*football*I*worked*hard*pre^season*to*get*some*good*numbers*up* with*our*D^1*strength*coach.**He*had*a*classic*western*linear*periodization*program*instilled*in*our* in*the*beginning*phase*of*adaptation*and*every*athlete*was*hitting*each*and*every*number.**As* we*progressed*into*strength*it*became*a*mess.**Some*guys*were*no*where*near*what*they*were* supposed*to*lift*and*others*were*left*still*wanting*to*add*weight.**By*the*end*I*felt*as*if*my*respect* for*the*program*was*lost*as*I*didn’t*hit*any*PR’s*that*I*intended*to*hit*by*the*end*of*the*program.** Now*this*is*not*saying*I*totally*discredit*this*method*of*training*progression.**I*respect*many* coaches*who*use*this*especially*in*a*slow*progression*to*build*a*great*infrastructure*of*strength.** However,*when*dealing*with*athletes*who*typically*have*2*seasons*per*year*and*lack*consistency* in*the*weight*room*I*noticed*I*needed*to*focus*on*my*two*top*priorities.**This*was*to*make*them* time*as*possible*since*I*rarely*had*them*on*a*consistent*training*protocol*for*12*months.* Think*about*having*a*football*player*for*the*summer*after*spring*ball.**I*would*have*typically*3* months*of*undivided*training.**In*this*time*I*need*to*turn*his*game*inside*out*and*make*him*as*big,* strong,*and*fast*as*I*can*in*that*time.**The*slow*percentage*based*programs*adding*10*lbs*on*to*
his*maxes*wasn’t*cutting*it.**Especially*when*in*the*back*of*my*head*I*know*he*could*be*making* coaches*get*so*consumed*by*numbers*on*a*bench*or*squat*and*forget*that*this*is*not*necessarily* making*them*a*better*ball*player.**Sure*it*may*correlate*but*it*takes*speed,*power,*mobility,*and* functional*components*to*work*in*unison*to*increase*performance.**So*becoming*a*better*deadlifter* will*not*solely*make*you*a*better*football*player. What to do To*understand*my*method*of*training*strength*we*can*revert*back*to*the*science*section*of*this* manual*on*the*nervous*system*being*the*main*focus*of*strength*development.**We*need*to*apply* This*is*where*my*experience*with*Strongman*comes*in.**I*by*no*means*claim*to*be*some*world* class*Strongman.**I*competed*in*one*competition*and*took*1st*but*my*partner*Elliott*was*a* pressing*logs,*and*loading*stones*it*was*very*foreign*to*my*gym*style*movements.**When*Elliott* and*I*trained*for*our*competition*there*was*virtually*one*goal,*develop*the*most*strength*as*we* could*on*each*and*every*apparatus*until*the*actual*events*were*released*that*we*would*compete* in.** The*training*was*very*dense*which*started*with*high*volume*moderate*intensity*to*learn*the* movements*and*then*shifted*immediately*to*low*volume*high*intensity*to*gain*the*strength*needed.** When*it*comes*to*training*strongman*there*was*no*such*thing*as*percentages.**Each*and*every* week*we*were*trying*to*PR*in*some*way*or*another.**Besides*how*can*you*use*percentages* when*you*have*5*stones*with*each*weighing*40*lbs.*in*difference?**Regardless*we*were*getting* tremendously*strong*and*focused*every*few*weeks*on*a*few*new*apparatuses*to*maximize*in* strength.**We*deloaded*when*needed*(usually*every*4th*week)*and*I*was*getting*crazy*results.** Not*only*was*I*getting*good*at*strongman*but*the*stimulus*on*my*nervous*system*was*transferring* over*to*all*my*other*lifts. This*is*where*I*developed*training*maximal*strength*in*TPT.**You*will*be*given*a*series*of*lifts* each*week*and*for*the*next*3*weeks*you*will*try*to*maximize*your*numbers*in*this*lift*for*one*block* before*deloading*and*moving*to*the*next*variation*of*movement,*just*like*we*did*while*training* strongman.**The*only*difference*is*these*movements*I*broke*down*into*4*components*that*are* found*to*aid*in*performance*of*athletes.*A*powerful*pull,*powerful*press,*a*strength*press,*and*a* strength*hip*extension.**Although*we*are*consistently*taxing*the*nervous*system*every*workout* with*plyometrics*and*lifts*we*combat*this*with*low*volume*and*deloading*or*balancing*the*nervous* system*every*fourth*week. In*this*program*you*will*notice*that*I*constantly*switch*up*the*variation*of*lifts.**This*is*my* choice*from*experience*with*athletes*of*applying*a*new*stimulus*every*month*to*combat*neural* adaptation.**Remember*I*don’t*care*to*make*them*a*better*lifter,*I*want*to*make*them*a*better* athlete.**So*constantly*throwing*new*movements*at*your*nervous*system*while*aligning*them*with* similar*movements*becomes*a*successful*progression*for*athletic*performance. 3. Auxiliary Movements purchased*a*book*called*“Eat,*Move,*and*Be*Healthy”*by*Paul*Chek.**In*this*resource*he*highlights* the*primal*movement*patterns,*squat,*lunge,*bend,*push,*pull,*gait,*and*twist.**These*movements* were*key*into*understanding*the*basics*of*how*the*body*is*broken*down*to*actions*we*perform* in*competition.*Along*with*learning*this,*my*last*year*in*college*I*would*wake*up*early*every*
morning*to*go*lift*in*the*weight*room*with*my*professor*Brian*Biagioli*a*former*D^1*football*strength* energy*transference*throughout*the*body*and*making*the*body*move*in*unison*which*would*aid*in* the*overall*development*of*my*athletic*performance. What to do In*this*program*you*will*perform*these*basic*primal*movement*patterns*and*then*you*will*begin* competition*and*aid*in*the*production*of*more*powerful*and*stable*movements. 4. Core Exercises When*training*core*as*an*athlete*I*realized*that*the*circuit*after*circuit*of*repetitions*didn’t*help* me*nearly*as*much*as*performance*focused*core*exercises.**A*6*pack*is*cool*to*look*at*but*as* an*athlete*you*need*to*ask*yourself*how*functional*is*your*core*in*your*competition.**The*twist* movement*is*one*of*the*most*used*movements*through*the*body*in*athletics*but*rarely*is*it*trained.** The*other*lack*is*stability*in*the*core.**When*you*want*to*transfer*energy*you*need*to*have*an* isometrically*solid*core*that*will*allow*you*to*follow*through*with*the*movement*your*body*is* attempting*to*produce*whether*it*be*cutting,*running,*jumping,*throwing,*etc. What to do of*energy*as*an*integrated*type*twisting*pattern.***The*other*will*be*through*maintaining*stability* through*the*core*in*various*isometric*holds.**
Total Power Training Template
Day 1 Day 2 Day 3 Day 4
Unilateral Plyometric Upper Plyometric Bilateral Plyometric Lateral Plyometric Lower Power Upper Strength Lower Strength Upper Power Auxiliary Auxiliary Auxiliary Auxiliary
Day 1 Day 2 Day 3 Day 4
Unilateral Plyometric Upper Plyometric Bilateral Plyometric Lateral Plyometric Lower Power Upper Strength Lower Strength Upper Power
a. Unilateral
Auxiliary a. Vertical Push
a. Unilateral
Auxiliary a. Horizontal Push b. Iso-Hamstring/
Glute b. Horizontal Pull
b. Posterior Chain
Aux. b. Vertical Pull Core (static) Tricep Complex Core (energy transfer) Shoulder Complex
Performance Assessment
Pre Training Goals Post Training
Weight Bench Press Squat Vertical Jump Broad Jump 20 yard Dash Clean Jerk
Performing the Program
It*is*important*to*follow*the*program*correctly*in*order*to*make*sure*you*are*receiving*the*right* stimulus*to*increase*the*performance*of*the*athlete.
Here*is*a*simple*guide*to*make*sure*you*are*performing*it*correctly. Step 1: PreHab/Mobility And Flexibility
Muscle*imbalances*are*the*leading*cause*of*injury*in*elite*athletes.*Each*athlete*must*complete* the*Prehab*Warm^Up*to*avoid*muscle*imbalances*before*the*Dynamic*Warm^Up*and*all*training,* which*is*found*in*the*videos.**For*upper*body*days*you*will*perform*the*upper*body*prehab*and* for*lower*body*days*perform*the*lower*body*prehab*each*individual*movement*calls*for*2*rounds* consisting*of*20*repetitions*each*movement. Step 2: Warm-up* Make*sure*the*Dynamic*Warm^up*from*the*video*is*performed*before*every*training*session. Step 3: Lifting Key Points
Warm*up*Sets*^*I*usually*advise*2*warm^up*sets*when*performing*the*main*compound*movement* for*strength*or*power*and*then*lead*into*the*instructed*working*sets*in*the*table. Load*^*Make*sure*that*you*choose*a*weight*that*you*can*not*perform*more*than*the*number*of* reps*given*but*can*complete*the*full*amount*of*reps*with.*Typically*I*suggest*building*up*to*your* max*lift.**For*instance*if*it*calls*for*a*2*rep*max*the*prior*4*sets*should*be*a*consistent*build*up.**So* say*you*ended*at*a*300lb*2RM.**It*should*look*something*like*this* * Warm*Up*Set*^*135*x*5 * Warm*Up*Set*^*185*x*5 * Set*1*^*225*x*2 * Set*2*^*265*x*2 * Set*3*^*275*x*2 * Set*4*^*285*x*2 * Set*5*^*300*(2RM) The*biggest*trick*is*to*learn*yourself*and*plan*accordingly.**These*numbers*are*not*set*in*stone*it’s* just*an*example*of*how*a*typical*build*up*should*look.**If*you*are*weaker*you*would*need*to*build* up*to*your*max*with*the*same*recommended*volume.** Sets*&*Reps*^*The*number*of*sets*and*reps*is*given*in*each*table*to*show*the*athlete*what*they* must*perform*for*each*movement*on*each*and*everyday.* Rest*^*sets*of*reps*less*than*5*=*2*^*3*minutes*rest*between*sets.*Sets*of*reps*greater*than*5*=* 60*^*90*seconds*rest*between*sets.*The*exception*to*this*is*when*the*program*calls*for*a*superset.* Super*Set*^*When*a*series*of*movements*has*a*sub^letter*next*to*them*i.e.*2a,2b,2c,*these* movements*will*be*performed*one*after*the*other*in*order*until*complete.*For*instance:*Day*1* has*walking*lunges*and*hip*thrusts,*these*will*be*done*in*order*and*right*after*each*other.*Then* when*the*thrusts*are*done*the*athlete*will*rest*and*start*back*over*with*lunges*until*all*the*sets*are* complete. Recording*^*Make*sure*to*write*down*the*weight*that*you*performed*the*lift*with*in*the*table*to* keep*track*of**your*progress.
In*this*program*I*utilize*some*equipment*that*may*be*foreign*to*you*such*as*the*use*of*bands,* utilizing*them*in*my*training.** However,*when*I*was*away*from*Strength*Camp*I*didn’t*always*have*these*available.**I*still*utilized* this*same*training*but*just*subbed*and*repeated*the*main*complex*lifts*that*did*not*require*the* squat,*front*squat,*deadlift*etc.**When*it*came*to*jumping*and*plyos*I*would*need*to*be*creative* The*point*is*you*should*be*able*to*develop*the*same*degree*of*athleticism*with*or*without*these* tools.**I*placed*them*in*the*program*because*that*is*how*our*athletes*train*since*they*are*available.** template*I*provided. comfortable*with,*I*suggest*focusing*on*the*lifts*you*can*perform*at*a*high*intensity.**The*power* load.**Like*I*mentioned*I*am*more*focused*on*you*becoming*a*better*athlete*not*a*better*lifter.** So*when*in*doubt*maximize*what*you*have*and*learn*technique*of*other*movements*on*the*side*of* your*training.
Sample Page
Day 1
Set 1 Set 2 Set 3 Set 4 Set 5 Set 61.Prowler/Sled 20 yards 20 yards 20 yards 20 yards 20 yards 20 yards
2. Power Snatch 3x 155 2x 175 1x 185 1x 200 1x 225 1rm 245
3.A.Twisting Lunge 12x 45 12x 45 12x 45 12x 45
3.B.Swiss Ball Bridge 6x BW 6x BW 6x BW 6x BW
4.Weighted Plank 1min 1min 1min 1min
Day 2 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
1.MB Slams 6x 6x 6x 6x 6x 6x 2.Rev Band Press 3x 275 2x 315 1x 335 1x 365 1x 385 1rm 395
3.A.BB Military Press 6x 175 6x 185 6x 185 6x 185 3.B.1 Arm Cable Row 6x 75 6x 75 6x 75 6x 75
4. Close Grip Press 6x 225 6x 235 6x 235 6x 250
Day 3
Set 1 Set 2 Set 3 Set 4 Set 5 Set 61.Hurdle Jump 3 Jumps 3 Jumps 1 Jump 1 Jump 1 Jump 1RM 63 in
2. Trap Bar Deadlift 3x 315 2x 365 1x 405 1x 495 1x 545 1rm 585
3.A.BB Step Up’s 12x 185 12x 185 12x 185 12x 185 3.B.Bwd Sled Drag 6x heavy 6x 6x 6x
4.Rev Woodchop 6 ea side 6 ea side 6 ea side 6 ea side
Day 4
Set 1 Set 2 Set 3 Set 4 Set 5 Set 61.V Jumps 6 Jumps 6 Jumps 6 Jumps 6 Jumps 6 Jumps 6 Jumps
2.Split Jerk 3x 185 2x 200 1x 225 1x 250 1x 255 1rm 265 3.A. DB Floor Press 6x 80s 6x 100s 6x 100s 6x 100s
3.B.Pulldowns 6x Heavy 6x 6x 6x
Week 1
Day 1
Set 1 Set 2 Set 3 Set 41. Power Skips 15 yards 15 yards 15 yards
2. Power Clean 3x 3x 3RM
3.A. Walking DB Lunge 20x 20x 20x 20x
3.B. Hip Thrusts 10x 10x 10x 10x
4. 3 Way Plank 30 s. each 30 s. each 30 s. each 30 s. each
Day 2 Set 1 Set 2 Set 3 Set 4
1.Clap Push Ups 5xBW 5xBW 5xBW
2. Bench Press 3x 3x 3RM
3.A.DB Military Press 10x 10x 10x 10x
3.B. 1 Arm Row 10x 10x 10x 10x
4. DB Skull Crusher 10x 10x 10x 10x
Day 3
Set 1 Set 2 Set 3 Set 41. Box Jump 3 Jumps 3 Jumps 3 Jumps
2. Box Squat 3x 3x 3RM
3.A. Step Up’s 20x 20x 20x 20x
3.B. RDL 10x 10x 10x 10x
4. MB Side Toss 10 ea side 10 ea side 10 ea side 10 ea side
Day 4
Set 1 Set 2 Set 3 Set 41. Ski Jumps 10 Jumps 10 Jumps 10 Jumps
2. Push Press 3x 3x 3RM
3.A. DB Neutral Press 10x 10x 10x 10x
3.B.Chin Ups 10x 10x 10x 10x
Week 2
Day 1
Set 1 Set 2 Set 3 Set 4 Set 51. Power Skips 15 yards 15 yards 15 yards 15 yards 15 yards
2. Power Clean 2x 2x 2x 2x 2RM
3.A. Walking DB Lunge 16x 16x 16x 16x
3.B. Hip Thrusts 8x 8x 8x 8x
4. 3 Way Plank 45 s. each 45 s. each 45 s. each 45 s. each
Day 2 Set 1 Set 2 Set 3 Set 4 Set 5
1.Clap Push Ups 5xBW 5xBW 5xBW 5xBW 5xBW
2. Bench Press 2x 2x 2x 2x 2RM
3.A.DB Military Press 8x 8x 8x 8x
3.B. 1 Arm Row 8x 8x 8x 8x
4. DB Skull Crusher 8x 8x 8x 8x
Day 3
Set 1 Set 2 Set 3 Set 4 Set 51. Box Jump 3 Jumps 3 Jumps 1 Jump 1 Jump 1 Jump
2. Box Squat 2x 2x 2x 2x 2RM
3.A. Step Up’s 16x 16x 16x 16x
3.B. RDL 8x 8x 8x 8x
4. MB Side Toss 8 ea side 8 ea side 8 ea side 8 ea side
Day 4
Set 1 Set 2 Set 3 Set 4 Set 51. Ski Jumps 8 Jumps 8 Jumps 8 Jumps 8 Jumps 8 Jumps
2. Push Press 2x 2x 2x 2x 2RM
3.A. DB Neutral Press 8x 8x 8x 8x
3.B.Chin Ups 8x 8x 8x 8x
Week 3
Day 1
Set 1 Set 2 Set 3 Set 4 Set 5 Set 61. Power Skips 15 yards 15 yards 15 yards 15 yards 15 yards 15 yards
2. Power Clean 3x 2x 1x 1x 1x 1rm
3.A. Walking DB Lunge 12x 12x 12x 12x
3.B. Hip Thrusts 6x 6x 6x 6x
4. 3 Way Plank 1min each 1min each 1min each 1min each
Day 2 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
1.Clap Push Ups 5xBW 5xBW 5xBW 5xBW 5xBW 5xBW
2. Bench Press 3x 2x 1x 1x 1x 1rm
3.A.DB Military Press 6x 6x 6x 6x
3.B. 1 Arm Row 6x 6x 6x 6x
4. DB Skull Crusher 6x 6x 6x 6x
Day 3
Set 1 Set 2 Set 3 Set 4 Set 5 Set 61. Box Jump 3 Jumps 3 Jumps 1 Jump 1 Jump 1 Jump 1RM
2. Box Squat 3x 2x 1x 1x 1x 1rm
3.A. Step Up’s 12x 12x 12x 12x
3.B. RDL 6x 6x 6x 6x
4. MB Side Toss 6 ea side 6 ea side 6 ea side 6 ea side
Day 4
Set 1 Set 2 Set 3 Set 4 Set 5 Set 61. Ski Jumps 6 Jumps 6 Jumps 6 Jumps 6 Jumps 6 Jumps 6 Jumps
2. Push Press 3x 2x 1x 1x 1x 1rm
3.A. DB Neutral Press 6x 6x 6x 6x
3.B.Chin Ups 6x 6x 6x 6x
Week 4
Day 1
Set 1 Set 2 Set 3 Set 41. Power Skips 15 yards 15 yards 15 yards
2. Power Clean (half 1rm) 4x 4x 4x 4x
3.A. Walking DB Lunge 12x 12x 12x 12x
3.B. Hip Thrusts 6x 6x 6x 6x
4. 3 Way Plank 30 s. each 30 s. each 30 s. each 30 s. each
Day 2 Set 1 Set 2 Set 3 Set 4
1.Clap Push Ups 5xBW 5xBW 5xBW
2. Bench Press (half 1rm) 4x 4x 4x 4x
3.A.DB Military Press 6x 6x 6x 6x
3.B. 1 Arm Row 6x 6x 6x 6x
4. DB Skull Crusher 6x 6x 6x 6x
Day 3
Set 1 Set 2 Set 3 Set 41. Box Jump 3 Jumps 3 Jumps 3 Jumps
2. Box Squat (half 1rm) 4x 4x 4x 4x
3.A. Step Up’s 12x 12x 12x 12x
3.B. RDL 6x 6x 6x 6x
4. MB Side Toss 6 ea side 6 ea side 6 ea side 6 ea side
Day 4
Set 1 Set 2 Set 3 Set 41. Ski Jumps 10 Jumps 10 Jumps 10 Jumps
2. Push Press (half 1rm) 4x 4x 4x 4x
3.A. DB Neutral Press 6x 6x 6x 6x
3.B.Chin Ups 6x 6x 6x 6x
Week 5
Day 1
Set 1 Set 2 Set 3 Set 41. Single Leg Broad Jump 3 ea Leg 3 ea Leg 3 ea Leg
2. Hang Clean 3x 3x 3RM
20x 20x 20x 20x
3.B. Buddy Hamstrings 10x 10x 10x 10x
4. Suitcase Walk 30 yards 30 yards 30 yards 30 yards
Day 2 Set 1 Set 2 Set 3 Set 4
1.MB Lying Chest Pass 5x 5x 5x
2. Board Press 3x 3x 3RM
3.A. 1 Arm DB Jerk 10x 10x 10x 10x
10x 10x 10x 10x
4. Rope Pressdown 10x 10x 10x 10x
Day 3
Set 1 Set 2 Set 3 Set 41. ESS Box Jump 3 Jumps 3 Jumps 3 Jumps
2. Front Squat 3x 3x 3RM
3.A. Bulgarian Squat 20x 20x 20x 20x
3.B. Good Mornings 10x 10x 10x 10x
4. Russian Twists 10 ea side 10 ea side 10 ea side 10 ea side
Day 4
Set 1 Set 2 Set 3 Set 41. Lateral Broad Jump 6 Jumps 6 Jumps 6 Jumps
2. Power Jerk 3x 3x 3RM
3.A. DB Bench Press 10x 10x 10x 10x
3.B.Underhand Chin Ups 10x 10x 10x 10x
Week 6
Day 1
Set 1 Set 2 Set 3 Set 4 Set 51. Single Leg Broad Jump 3 ea Leg 3 ea Leg 1 ea Leg 1 ea Leg 1 ea Leg
2. Hang Clean 2x 2x 2x 2x 2RM
16x 16x 16x 16x
3.B. Buddy Hamstrings 8x 8x 8x 8x
4. Suitcase Walk 30 yards 30 yards 30 yards 30 yards
Day 2 Set 1 Set 2 Set 3 Set 4 Set 5
1.MB Lying Chest Pass 5x 5x 5x 5x 5x
2. Board Press 2x 2x 2x 2x 2RM
3.A.1 Arm DB Jerk 8x 8x 8x 8x
8x 8x 8x 8x
4. Rope Pressdown 8x 8x 8x 8x
Day 3
Set 1 Set 2 Set 3 Set 4 Set 51. ESS Box Jump 3 Jumps 3 Jumps 1 Jump 1 Jump 1 Jump
2. Front Squat 2x 2x 2x 2x 2RM
3.A. Bulgarian Squat 16x 16x 16x 16x
3.B. Good Mornings 8x 8x 8x 8x
4. Russian Twists 8 ea side 8 ea side 8 ea side 8 ea side
Day 4
Set 1 Set 2 Set 3 Set 4 Set 51. Lateral Broad Jump 4 Jumps 4 Jumps 4 Jumps 4 Jumps 4 Jumps
2. Power Jerk 2x 2x 2x 2x 2RM
3.A. DB Bench Press 8x 8x 8x 8x
3.B.Underhand Chin Ups 8x 8x 8x 8x
Week 7
Day 1
Set 1 Set 2 Set 3 Set 4 Set 5 Set 61. S. Leg Broad Jump 3 ea Leg 3 ea Leg 1 ea Leg 1 ea Leg 1 ea Leg 1 RM
2. Hang Clean 3x 2x 1x 1x 1x 1rm
12x 12x 12x 12x
3.B. Buddy Hamstrings 6x 6x 6x 6x 4. Suitcase Walk 30 yards 30 yards 30 yards 30 yards
Day 2 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
1.MB Lying Chest Pass 5x 5x 5x 5x 5x 5x
2. Board Press 3x 2x 1x 1x 1x 1rm
3.A.1 Arm DB Jerk 6x 6x 6x 6x
6x 6x 6x 6x
4. Rope Pressdown 6x 6x 6x 6x
Day 3
Set 1 Set 2 Set 3 Set 4 Set 5 Set 61.ESS Box Jump 3 Jumps 3 Jumps 1 Jump 1 Jump 1 Jump 1RM
2.Front Squat 3x 2x 1x 1x 1x 1rm 3.A.Bulgarian Squat 12x 12x 12x 12x
3.B.Good Mornings 6x 6x 6x 6x
4.Russian Twists 6 ea side 6 ea side 6 ea side 6 ea side
Day 4
Set 1 Set 2 Set 3 Set 4 Set 5 Set 61.Lat Broad Jumps 2 Jumps 2 Jumps 2 Jumps 2 Jumps 2 Jumps 2 Jumps
2. Power Jerk 3x 2x 1x 1x 1x 1rm 3.A.DB Bench Press 6x 6x 6x 6x
3.B.Underhand Chin Ups 6x 6x 6x 6x
Week 8
Day 1
Set 1 Set 2 Set 3 Set 41.Single Leg Broad Jump 3 ea Leg 3 ea Leg 3 ea Leg
2. Hang Clean (half 1rm) 4x 4x 4x 4x
12x 12x 12x 12x
3.B.Buddy Hamstring 6x 6x 6x 6x
4. Suitcase Walk 30 yards 30 yards 30 yards 30 yards
Day 2 Set 1 Set 2 Set 3 Set 4
1.MB Lying Chest Pass 5x 5x 5x
2.Board Press (half 1rm) 4x 4x 4x 4x
3.A.1 Arm DB Jerk 6x 6x 6x 6x
6x 6x 6x 6x
4.Rope Pressdown 6x 6x 6x 6x
Day 3
Set 1 Set 2 Set 3 Set 41.ESS Box Jump 3 Jumps 3 Jumps 3 Jumps
2.Front Squat (half 1rm) 4x 4x 4x 4x
3.A.Bulgarian Squat 12x 12x 12x 12x
3.B.Good Mornings 6x 6x 6x 6x
4. Russian Twist 6 ea side 6 ea side 6 ea side 6 ea side
Day 4
Set 1 Set 2 Set 3 Set 41.Lateral Broad Jump 10 Jumps 10 Jumps 10 Jumps
2. Power Jerk (half 1rm) 4x 4x 4x 4x
3.A. DB Bench Press 6x 6x 6x 6x
3.B.Underhand Chin Ups 6x 6x 6x 6x
Week 9
Day 1
Set 1 Set 2 Set 3 Set 41. Prowler/Sled 20 yards 20 yards 20 yards
2. Power Snatch 3x 3x 3RM
3.A. Twisting Lunge 20x 20x 20x 20x
3.B.Swiss Ball Bridge 10x 10x 10x 10x
4.Weighted Plank 30 sec. 30 sec. 30 sec. 30 sec.
Day 2 Set 1 Set 2 Set 3 Set 4
1.MB Slams 10x 10x 10x
2.Reverse Band Press 3x 3x 3RM
3.A.BB Military Press 10x 10x 10x 10x
3.B.1 Arm Cable Row 10x 10x 10x 10x
4.Close Grip Press 10x 10x 10x 10x
Day 3
Set 1 Set 2 Set 3 Set 41. Hurdle Jump 3 Jumps 3 Jumps 3 Jumps
2.Trap Bar Deadlift 3x 3x 3RM
3.A.BB Step Up’s 20x 20x 20x 20x
3.B.Backward Sled Drag 10x 10x 10x 10x
4.Reverse Woodchop 10 ea side 10 ea side 10 ea side 10 ea side
Day 4
Set 1 Set 2 Set 3 Set 41. V Jumps 10 Jumps 10 Jumps 10 Jumps
2. Split Jerk 3x 3x 3RM
3.A. DB Floor Press 10x 10x 10x 10x
3.B.Pulldowns 10x 10x 10x 10x
Week 10
Day 1
Set 1 Set 2 Set 3 Set 4 Set 51. Prowler/Sled 20 yards 20 yards 20 yards 20 yards 20 yards
2. Power Snatch 2x 2x 2x 2x 2RM
3.A.Twisting Lunge 16x 16x 16x 16x 3.B.Swiss Ball Bridge 8x 8x 8x 8x
4.Weighted Plank 45 sec. 45 sec. 45 sec. 45 sec.
Day 2 Set 1 Set 2 Set 3 Set 4 Set 5
1.MB Slams 8x 8x 8x 8x 8x
2.Reverse Band Press 2x 2x 2x 2x 2RM 3.A.BB Military Press 8x 8x 8x 8x
3.B.1 Arm Cable Row 8x 8x 8x 8x
4.Close Grip Press 8x 8x 8x 8x
Day 3
Set 1 Set 2 Set 3 Set 4 Set 51. Hurdle Jump 3 Jumps 3 Jumps 1 Jump 1 Jump 1 Jump
2. Trap Bar Deadlift 2x 2x 2x 2x 2RM
3.A.BB Step Up’s 16x 16x 16x 16x
3.B.Bwd Sled Drag 8x 8x 8x 8x
4.Reverse Woodchop 8 ea side 8 ea side 8 ea side 8 ea side
Day 4
Set 1 Set 2 Set 3 Set 4 Set 51.V Jumps 8 Jumps 8 Jumps 8 Jumps 8 Jumps 8 Jumps
2.Split Jerk 2x 2x 2x 2x 2RM
3.A. DB Floor Press 8x 8x 8x 8x
3.B.Pulldowns 8x 8x 8x 8x
Week 11
Day 1
Set 1 Set 2 Set 3 Set 4 Set 5 Set 61.Prowler/Sled 20 yards 20 yards 20 yards 20 yards 20 yards 20 yards
2. Power Snatch 3x 2x 1x 1x 1x 1rm
3.A.Twisting Lunge 12x 12x 12x 12x
3.B.Swiss Ball Bridge 6x 6x 6x 6x
4.Weighted Plank 1min 1min 1min 1min
Day 2 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
1.MB Slams 6x 6x 6x 6x 6x 6x
2.Rev Band Press 3x 2x 1x 1x 1x 1rm
3.A.BB Military Press 6x 6x 6x 6x
3.B.1 Arm Cable Row 6x 6x 6x 6x 4. Close Grip Press 6x 6x 6x 6x
Day 3
Set 1 Set 2 Set 3 Set 4 Set 5 Set 61.Hurdle Jump 3 Jumps 3 Jumps 1 Jump 1 Jump 1 Jump 1RM 2. Trap Bar Deadlift 3x 2x 1x 1x 1x 1rm
3.A.BB Step Up’s 12x 12x 12x 12x 3.B.Bwd Sled Drag 6x 6x 6x 6x
4.Rev Woodchop 6 ea side 6 ea side 6 ea side 6 ea side
Day 4
Set 1 Set 2 Set 3 Set 4 Set 5 Set 61.V Jumps 6 Jumps 6 Jumps 6 Jumps 6 Jumps 6 Jumps 6 Jumps
2.Split Jerk 3x 2x 1x 1x 1x 1rm
3.A. DB Floor Press 6x 6x 6x 6x
3.B.Pulldowns 6x 6x 6x 6x
Week 12
Day 1
Set 1 Set 2 Set 3 Set 41.Prowler/Sled 20 yards 20 yards 20 yards 2. Power Snatch (half 1rm) 4x 4x 4x 4x
3.A.Twisting Lunge 12x 12x 12x 12x
3.B.Swiss Ball Bridge 6x 6x 6x 6x
4.Weighted Plank 30 sec. 30 sec. 30 sec. 30 sec.
Day 2 Set 1 Set 2 Set 3 Set 4
1.MB Slams 6x 6x 6x
2.Rev Band Press (half 1rm) 4x 4x 4x 4x
3.A.BB Military Press 6x 6x 6x 6x
3.B.1 Arm Cable Row 6x 6x 6x 6x
4.Close Grip Press 6x 6x 6x 6x
Day 3
Set 1 Set 2 Set 3 Set 41.Hurdle Jump 3 Jumps 3 Jumps 3 Jumps
2.Trapbar Dealdift (half 1rm) 4x 4x 4x 4x
3.A.BB Step Up’s 12x 12x 12x 12x
3.B.Bwd Sled Drag 6x 6x 6x 6x
4.Reverse Woodchop 6 ea side 6 ea side 6 ea side 6 ea side
Day 4
Set 1 Set 2 Set 3 Set 41.V Jumps 10 Jumps 10 Jumps 10 Jumps
2.Split Jerk (half 1rm) 4x 4x 4x 4x
3.A. DB Floor Press 6x 6x 6x 6x
3.B.Pulldowns 6x 6x 6x 6x
Week 13
Day 1
Set 1 Set 2 Set 3 Set 41.Single Leg Box Jump 3 ea Leg 3 ea Leg 3 ea Leg
2. Hang Snatch 3x 3x 3RM
3.A.4 Way Lunge 20x 20x 20x 20x
3.B.Swiss Ball Leg Curl 10x 10x 10x 10x
4.Hanging L Sits 30 sec. 30 sec. 30 sec. 30 sec.
Day 2 Set 1 Set 2 Set 3 Set 4
1.MB Broad Toss 5x 5x 5x
2.Floor Press 3x 3x 3RM
3.A.Landmine Press 10x 10x 10x 10x
3.B.Cable Row 10x 10x 10x 10x
4. Dips 10x 10x 10x 10x
Day 3
Set 1 Set 2 Set 3 Set 41. Power Bounds 10 yards 10 yards 10 yards
2. Back Squat 3x 3x 3RM
3.A.Elevated Rev Lunge 20x 20x 20x 20x
3.B.Banded KB Swing 10x 10x 10x 10x
4. Woodchop 10 ea side 10 ea side 10 ea side 10 ea side
Day 4
Set 1 Set 2 Set 3 Set 41.Lateral Box Jump 4 Jumps 4 Jumps 4 Jumps
2. Jammer/Combat Press 3x 3x 3RM
3.A.BB Incline Press 10x 10x 10x 10x
3.B.Close Grip Chin Ups 10x 10x 10x 10x
Week 14
Day 1
Set 1 Set 2 Set 3 Set 4 Set 51.Single Leg Box Jump 3 ea Leg 3 ea Leg 1 ea Leg 1 ea Leg 1 ea Leg
2. Hang Snatch 2x 2x 2x 2x 2RM
3.A.4 Way Lunge 16x 16x 16x 16x
3.B.Swiss Ball Leg Curl 8x 8x 8x 8x
4.Hanging L Sit 45 sec. 45 sec. 45 sec. 45 sec.
Day 2 Set 1 Set 2 Set 3 Set 4 Set 5
1.MB Broad Toss 5x 5x 3x 1x 1x
2.Floor Press 2x 2x 2x 2x 2RM
3.A.Landmine Press 8x 8x 8x 8x
3.B.Cable Row 8x 8x 8x 8x
4.Dips 8x 8x 8x 8x
Day 3
Set 1 Set 2 Set 3 Set 4 Set 51. Power Bounds 10 yards 10 yards 10 yards 10 yards 10 yards
2. Back Squat 2x 2x 2x 2x 2RM
3.A.Elev Rev Lunge 16x 16x 16x 16x
3.B.Banded KB Swing 8x 8x 8x 8x
4. Woodchop 8 ea side 8 ea side 8 ea side 8 ea side
Day 4
Set 1 Set 2 Set 3 Set 4 Set 51.Lateral Box Jump 4 Jumps 4 Jumps 2 Jumps 2 Jumps 2 Jumps 2.Jammer/Combat Press 2x 2x 2x 2x 2RM
3.A.BB Incline Press 8x 8x 8x 8x
3.B.Close Grip Chin Ups 8x 8x 8x 8x
Week 15
Day 1
Set 1 Set 2 Set 3 Set 4 Set 5 Set 61.SL Box Jump 3 ea Leg 3 ea Leg 1 ea Leg 1 ea Leg 1 ea Leg 1RM ea
2. Hang Snatch 3x 2x 1x 1x 1x 1rm
3.A.4 Way Lunge 12x 12x 12x 12x
3.B.Swiss Ball Leg Curl 6x 6x 6x 6x
4.Hanging L Sit 1min 1min 1min 1min
Day 2 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
1.MB Broad Toss 5x 3x 3x 1x 1x 1rm
2.Floor Press 3x 2x 1x 1x 1x 1rm 3.A.Landmine Press 6x 6x 6x 6x
3.B.Cable Row 6x 6x 6x 6x
4. Dips 6x 6x 6x 6x
Day 3
Set 1 Set 2 Set 3 Set 4 Set 5 Set 61.Power Bounds 10 yds 10 yds 10 yds 10 yds 10 yds 10 yds
2. Back Squat 3x 2x 1x 1x 1x 1rm 3.A.Elev Rev Lunge 12x 12x 12x 12x
3.B.Banded KB Swing 6x 6x 6x 6x
4.Woodchop 6 ea side 6 ea side 6 ea side 6 ea side
Day 4
Set 1 Set 2 Set 3 Set 4 Set 5 Set 61.Lat Box Jump 4 Jumps 4 Jumps 2 Jumps 2 Jumps 2 Jumps 2 Jumps
2.Jammer/Combat 3x 2x 1x 1x 1x 1rm 3.A.BB Incline Press 6x 6x 6x 6x
3.B.CG Chin Ups 6x 6x 6x 6x
Week 16
Day 1
Set 1 Set 2 Set 3 Set 41.Single Leg Box Jump 3 ea Leg 3 ea Leg 3 ea Leg
2. Hang Snatch (half 1rm) 4x 4x 4x 4x
3.A.4 Way Lunge 12x 12x 12x 12x
3.B.Swiss Ball Leg Curl 6x 6x 6x 6x
4. Hanging L Sit 30 sec. 30 sec. 30 sec. 30 sec.
Day 2 Set 1 Set 2 Set 3 Set 4
1.MB Broad Toss 5x 5x 5x
2.Floor Press (half 1rm) 4x 4x 4x 4x
3.A.Landmine Press 6x 6x 6x 6x
3.B.Cable Row 6x 6x 6x 6x
4.Dips 6x 6x 6x 6x
Day 3
Set 1 Set 2 Set 3 Set 41.Power Bounds 10 yards 10 yards 10 yards
2.Back Squat (half 1rm) 4x 4x 4x 4x
3.A.Elevated Rev Lunge 12x 12x 12x 12x
3.B.Banded KB Swing 6x 6x 6x 6x
4. Woodchop 6 ea side 6 ea side 6 ea side 6 ea side
Day 4
Set 1 Set 2 Set 3 Set 41.Lateral Box Jump 4 Jumps 4 Jumps 4 Jumps 2.Jammer/Combat (half 1rm) 4x 4x 4x 4x
3.A.BB Incline Press 6x 6x 6x 6x
3.B.Close Grip Chin Ups 6x 6x 6x 6x
Week 17
Day 1
Set 1 Set 2 Set 3 Set 41.Single Leg Bounds 3 ea Leg 3 ea Leg 3 ea Leg
2. Hang High Pull 3x 3x 3RM
3.A.BB Walking Lunge 20x 20x 20x 20x
3.B.Glute/Ham Raise 10x 10x 10x 10x
4. dragon Flags 3x 3x 3x 3x
Day 2 Set 1 Set 2 Set 3 Set 4
1.MB Vertical Toss 5x 5x 5x
2.Chain/Band Press 3x 3x 3RM
3.A.Military Floor Press 10x 10x 10x 10x
3.B.Renegade Rows 20x 20x 20x 20x
4.BB Skull crushers 10x 10x 10x 10x
Day 3
Set 1 Set 2 Set 3 Set 41.Knee Jump + Box Jump 3 Jumps 3 Jumps 3 Jumps
2.Chain/Band Box Squat 3x 3x 3RM
3.A.Landmine Rev Lunge 20x 20x 20x 20x
3.B.Single Leg RDL 20x 20x 20x 20x
4. Squat Chop 10 ea side 10 ea side 10 ea side 10 ea side
Day 4
Set 1 Set 2 Set 3 Set 41.Single Leg Lateral Bounds 3 ea Leg 3 ea Leg 3 ea Leg
2. Single Arm DB Jerk 3x 3x 3RM
3.A.DB Alternating Press 20x 20x 20x 20x
3.B.Staggered Grip Chin Ups 10x 10x 10x 10x
Week 18
Day 1
Set 1 Set 2 Set 3 Set 4 Set 51.Single Leg Bounds 3 ea Leg 3 ea Leg 3 ea Leg 3 ea Leg 3 ea Leg
2. Hang High Pull 2x 2x 2x 2x 2RM 3.A.BB Walking Lunge 16x 16x 16x 16x
3.B.Glute/Ham Raise 8x 8x 8x 8x
4.Dragon Flags 4x 4x 4x 4x
Day 2 Set 1 Set 2 Set 3 Set 4 Set 5
1.MB Vertical Toss 5x 5x 3x 1x 1x
2.Chain/Band Press 2x 2x 2x 2x 2RM
3.A.Military Floor Press 8x 8x 8x 8x
3.B.Renegade Row 16x 16x 16x 16x
4.BB Skull Crushers 8x 8x 8x 8x
Day 3
Set 1 Set 2 Set 3 Set 4 Set 51.Knee Jump + Box 3 Jumps 3 Jumps 1 Jump 1 Jump 1 Jump
2.Chain/Band Box Squat 2x 2x 2x 2x 2RM 3.A.Landmine Rev Lunge 16x 16x 16x 16x
3.B.Single Leg RDL 16x 16x 16x 16x
4. Squat Chop 8 ea side 8 ea side 8 ea side 8 ea side
Day 4
Set 1 Set 2 Set 3 Set 4 Set 51.SL Lateral Bounds 3 ea Leg 3 ea Leg 3 ea Leg 3 ea Leg 3 ea Leg 2.Single Arm DB Jerk 2x 2x 2x 2x 2RM
3.A.DB Alternating Press 16x 16x 16x 16x 3.B.Stag. Grip Chin Ups 8x 8x 8x 8x 4.Kneeling Front Raise 8x 8x 8x 8x
Week 19
Day 1
Set 1 Set 2 Set 3 Set 4 Set 5 Set 61.SL Bounds 3 ea Leg 3 ea Leg 1 ea Leg 1 ea Leg 1 ea Leg 1RM ea
2. Hang High Pull 3x 2x 1x 1x 1x 1rm
3.A.BB Walking Lunge 12x 12x 12x 12x 3.B.Glute/Ham Raise 6x 6x 6x 6x
4.Dragon Flags 5x 5x 5x 5x
Day 2 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
1.MB Vertical Toss 5x 3x 3x 1x 1x 1rm
2.Chain/Band Press 3x 2x 1x 1x 1x 1rm
3.A.Milt. Floor Press 6x 6x 6x 6x
3.B.Renegade Row 12x 12x 12x 12x
4.BB Skull Crushers 6x 6x 6x 6x
Day 3
Set 1 Set 2 Set 3 Set 4 Set 5 Set 61.Knee Jump + Box 3 jumps 3 jumps 1 jump 1 jump 1 jump 1RM
2.Chain/Band Box Squat 3x 2x 1x 1x 1x 1rm
3.A.Landmine Rev Lunge 12x 12x 12x 12x
3.B.Single Leg RDL 12x 12x 12x 12x
4.Squat Chop 6 ea side 6 ea side 6 ea side 6 ea side
Day 4
Set 1 Set 2 Set 3 Set 4 Set 5 Set 61.SL Lat Bounds 3 ea Leg 3 ea Leg 3 ea Leg 3 ea Leg 3 ea Leg 3 ea Leg 2.Single Arm DB Jerk 3x 2x 1x 1x 1x 1rm
3.A.DB Alt Press 12x 12x 12x 12x
3.B.Stag Grip Chin Ups 6x 6x 6x 6x
Week 20
Day 1
Set 1 Set 2 Set 3 Set 41.Single Leg Bounds 3 ea Leg 3 ea Leg 3 ea Leg 2. Hang High Pull (half 1rm) 4x 4x 4x 4x
3.A.BB Walking Lunge 12x 12x 12x 12x
3.B.Glute/Ham Raise 6x 6x 6x 6x
4.Dragon Flags 3x 3x 3x 3x
Day 2 Set 1 Set 2 Set 3 Set 4
1.MB Vertical Toss 5x 5x 5x
2.Chain/Band Press (half 1rm) 4x 4x 4x 4x
3.A.Milt Floor Press 6x 6x 6x 6x
3.B.Renegade Row 12x 12x 12x 12x
4.BB Skull Crushers 6x 6x 6x 6x
Day 3
Set 1 Set 2 Set 3 Set 41.Knee Jump + Jump 3 Jumps 3 Jumps 3 Jumps
2.Ch/Band Box Squat (half1rm) 4x 4x 4x 4x
3.A.Landmine Rev Lunge 12x 12x 12x 12x
3.B.Single Leg RDL 12x 12x 12x 12x
4. Squat Chop 6 ea side 6 ea side 6 ea side 6 ea side
Day 4
Set 1 Set 2 Set 3 Set 41.SL Lateral Bounds 3 ea Leg 3 ea Leg 3 ea Leg 2.SA DB Jerk (half 1rm) 4x 4x 4x 4x
3.A.DB Alt Press 12x 12x 12x 12x
3.B.Stag. Grip Chin Ups 6x 6x 6x 6x
