Malone Contrast Training for power&Strength

Strength and Power are sometimes used interchangeably but there are differences. Strength training will have you moving heavier weight. Power training will have you moving weights but faster. Both attributes are important for athletes, people with physical jobs, and people that just want to be stronger. 
Even though strength and power is the focus, this program adds some muscle building exercises, corrective exercises, and a variety of cardio to create a well rounded program.
This is a 6 week program broken up into two 3week blocks. The weeks 1,2,3 mirror 4,5,6. When you do week 4, try to do it a little harder than week 1. Ex. Adding a couple more lbs if you can. If you can’t, then keep what you can do. Don’t get hurt. *CORRECT FORM IS MORE IMPORTANT THAN WEIGHT* The low rep strength exercises should be done with a few reps in reserve because the weights are heavy and you won’t get results if you hurt yourself. Reps in reserve or RIR or RPE means that you will do an exercise like a squat, for example. If it says to do 5 repetitions, and it says and RPR 7.5, choose a weight that can do around 8 repetitions, but stop at 5. Don’t worry, you will get strong. There’s no need to push to complete collapse. The risk of injury goes up.
As always, consult your physician before starting any workout. And always scale it to your body and ability. This is not one size fits all.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Dip (Bodyweight)

Internal Rotation Shoulder

Standing Calf Raise

Strength/ Power push

Overhead Tricep Extension (Cable)

Hip Adductor (Machine)

Seated Calf Raise

Neck Curl

Strength/Power push 

Inverted Row

Pull Apart (Cable)

Cable Crunch

Reverse Wrist Curl (Barbell)

Strength/Power Pull

Hammer Curl (Cable)

Band Lateral Walk

Side Plank

Wrist Curls

This day combines moderate steady state cardio with interval cardio at the end. 

Cardio

Burpee

This is a longer interval workout. Aim for 4 minutes on and 3 minutes off. 

Cardio 

This is a longer interval workout. Aim for 4 minutes on and 3.5 minutes off. 

This is a longer interval workout. Aim for 4 minutes on and 4 minutes off. 

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