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Power training
by Joshua D.
11 athletes joined
5.0
(1 rating)
Program Description
Maintain strength increase power movements. The intent is to have prolonged exposure a specific weights to maintain strength on big 4 movements and express athleticism/power by improving clean/power jerk. Go up by 5 pounds on the 5x5 movements and 5-10 pounds on power movements each 4 week cycle.
Program Overview
Level
Novice, Intermediate
Goal
Powerlifting, Olympic Weightlifting, Bodyweight Fitness, Athletics
Equipment
Full Gym
Program Length
4 weeks
Time Per Workout
120 minutes
Created
Jan 20, 2024 11:26
Last Edited
Jun 08, 2024 12:18
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Week 1
1 / 4 Weeks
Day 3
1
Front Squat (Barbell)
5 Sets
5 Reps
80%
2
Kettlebell Swing
5 Sets
10 Reps
3
Turkish Get Up
5 Sets
2 Reps
4
Box Jump
5 Sets
5 Reps
5
Jump Squat
5 Sets
5 Reps
6
Broad Jump
5 Sets
5 Reps
Day 2
1
Power Jerk
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
55%
65%
70%
2
Overhead Press (Barbell)
5 Sets
5 Reps
80%
3
Bench Press (Barbell)
5 Sets
5 Reps
80%
4
Plyo Push Up
5 Sets
5 Reps
5
Chest Fly (Machine)
5 Sets
10 Reps
6
Rear Delt Fly (Machine)
5 Sets
10 Reps
Day 4
1
Farmer's Walk (Weighted)
3 Sets
5 Reps
2
Med Ball Slam
5 Sets
5 Reps
3
Prowler Push
5 Sets
1 Reps
4
Glute Bridge (Barbell)
5 Sets
10 Reps
5
Reverse Hyperextension
5 Sets
10 Reps
Day 1
1
Power Clean
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
55%
65%
70%
2
Deadlift (Barbell)
5 Sets
5 Reps
80%
3
Power Shrug
5 Sets
5 Reps
4
Pull-Up (Bodyweight)
5 Sets
5 Reps
5
Lat Pulldown
5 Sets
10 Reps
Day 3
1
Front Squat (Barbell)
5 Sets
5 Reps
80%
2
Kettlebell Swing
5 Sets
10 Reps
3
Turkish Get Up
5 Sets
2 Reps
4
Box Jump
5 Sets
5 Reps
5
Jump Squat
5 Sets
5 Reps
6
Broad Jump
5 Sets
5 Reps
Day 2
1
Power Jerk
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Overhead Press (Barbell)
5 Sets
5 Reps
80%
3
Bench Press (Barbell)
5 Sets
5 Reps
80%
4
Plyo Push Up
5 Sets
5 Reps
5
Chest Fly (Machine)
5 Sets
10 Reps
6
Rear Delt Fly (Machine)
5 Sets
10 Reps
Day 4
1
Farmer's Walk (Weighted)
3 Sets
5 Reps
2
Med Ball Slam
5 Sets
5 Reps
3
Prowler Push
5 Sets
1 Reps
4
Glute Bridge (Barbell)
5 Sets
10 Reps
5
Reverse Hyperextension
5 Sets
10 Reps
Day 1
1
Power Clean
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Deadlift (Barbell)
5 Sets
5 Reps
80%
3
Power Shrug
5 Sets
5 Reps
4
Pull-Up (Bodyweight)
5 Sets
5 Reps
5
Lat Pulldown
5 Sets
10 Reps
Day 3
1
Front Squat (Barbell)
5 Sets
5 Reps
80%
2
Kettlebell Swing
5 Sets
10 Reps
3
Turkish Get Up
5 Sets
2 Reps
4
Box Jump
5 Sets
5 Reps
5
Jump Squat
5 Sets
5 Reps
6
Broad Jump
5 Sets
5 Reps
Day 2
1
Power Jerk
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
70%
80%
90%
2
Overhead Press (Barbell)
5 Sets
5 Reps
80%
3
Bench Press (Barbell)
5 Sets
5 Reps
80%
4
Plyo Push Up
5 Sets
5 Reps
5
Chest Fly (Machine)
5 Sets
10 Reps
6
Rear Delt Fly (Machine)
5 Sets
10 Reps
Day 4
1
Farmer's Walk (Weighted)
3 Sets
5 Reps
2
Med Ball Slam
5 Sets
5 Reps
3
Prowler Push
5 Sets
1 Reps
4
Glute Bridge (Barbell)
5 Sets
10 Reps
5
Reverse Hyperextension
5 Sets
10 Reps
Day 1
1
Power Clean
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
70%
80%
90%
2
Deadlift (Barbell)
5 Sets
5 Reps
80%
3
Power Shrug
5 Sets
5 Reps
4
Pull-Up (Bodyweight)
5 Sets
5 Reps
5
Lat Pulldown
5 Sets
10 Reps
Day 3
1
Front Squat (Barbell)
5 Sets
5 Reps
80%
2
Kettlebell Swing
5 Sets
10 Reps
3
Turkish Get Up
5 Sets
2 Reps
4
Box Jump
5 Sets
5 Reps
5
Jump Squat
5 Sets
5 Reps
6
Broad Jump
5 Sets
5 Reps
Day 2
1
Power Jerk
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
75%
85%
95%
2
Overhead Press (Barbell)
5 Sets
5 Reps
80%
3
Bench Press (Barbell)
5 Sets
5 Reps
80%
4
Plyo Push Up
5 Sets
5 Reps
5
Chest Fly (Machine)
5 Sets
10 Reps
6
Rear Delt Fly (Machine)
5 Sets
10 Reps
Day 4
1
Farmer's Walk (Weighted)
3 Sets
5 Reps
2
Med Ball Slam
5 Sets
5 Reps
3
Prowler Push
5 Sets
1 Reps
4
Glute Bridge (Barbell)
5 Sets
10 Reps
5
Reverse Hyperextension
5 Sets
10 Reps
Day 1
1
Power Clean
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
75%
85%
95%
2
Deadlift (Barbell)
5 Sets
5 Reps
80%
3
Power Shrug
5 Sets
5 Reps
4
Pull-Up (Bodyweight)
5 Sets
5 Reps
5
Lat Pulldown
5 Sets
10 Reps