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Unmatched Power: 8 Week Plan For Power And Athleticism
by Mathias Veggerby
47 athletes joined
Program Description
I’ve been interested in sports performance for many years and I’ve decided to create this program for gaining extreme athleticism. The program focuses on building a huge power output in the leg, hip and core region, since I’ve found that to be the most effective way to become powerful and athletic. The program is designed to increase your performance in sport specific movements like jumps, sprints, throws, kicks and even punches. P.S. for combat sports I’d suggest doing neck exercises instead of grip training
Program Overview
Level
Intermediate, Novice, Advanced
Goal
Athletics, Olympic Weightlifting, Powerbuilding, Powerlifting, Bodyweight Fitness
Equipment
Garage Gym
Program Length
8 weeks
Time Per Workout
90 minutes
Created
Feb 02, 2024 04:28
Last Edited
Jun 02, 2024 04:26
down_app
Week 1
1 / 8 Weeks
Day 1
1
Incline Bench Press (Barbell)
3 Sets
3-5 Reps
@8
2
Power Clean
3 Sets
3-5 Reps
@9
3
Box Jump
4 Sets
12-15 Reps
@8
4
V-Up
3 Sets
15-20 Reps
@9
5
Wrist Curls
3 Sets
12-15 Reps
@10
Day 3
1
Pull-Up (Weighted)
3 Sets
AMRAP
@10
2
Military Press (Barbell)
3 Sets
5-8 Reps
@8
3
Power Clean
3 Sets
3-5 Reps
@8
4
Box Jump
4 Sets
12-15 Reps
@8
5
V-Up
3 Sets
15-20 Reps
@9
Day 2
1
Squat (Barbell)
3 Sets
3-5 Reps
@8
2
Pistol Squat
3 Sets
AMRAP
@10
3
Pendlay Row
3 Sets
10-12 Reps
@8
4
Push Up
3 Sets
12-15 Reps
@10
5
Split Squat Jump
3 Sets
20 Reps
@8
Day 1
1
Incline Bench Press (Barbell)
3 Sets
3-5 Reps
@8
2
Power Clean
3 Sets
3-5 Reps
@9
3
Box Jump
4 Sets
12-15 Reps
@8
4
V-Up
3 Sets
15-20 Reps
@9
5
Wrist Curls
3 Sets
12-15 Reps
@10
Day 2
1
Squat (Barbell)
3 Sets
3-5 Reps
@8
2
Pistol Squat
3 Sets
AMRAP
@10
3
Pendlay Row
3 Sets
10-12 Reps
@8
4
Push Up
3 Sets
12-15 Reps
@10
5
Split Squat Jump
3 Sets
20 Reps
@8
Day 3
1
Pull-Up (Weighted)
3 Sets
AMRAP
@10
2
Military Press (Barbell)
3 Sets
5-8 Reps
@8
3
Power Clean
3 Sets
3-5 Reps
@8
4
Box Jump
4 Sets
12-15 Reps
@8
5
V-Up
3 Sets
15-20 Reps
@9
Day 1
1
Incline Bench Press (Barbell)
3 Sets
3-5 Reps
@8
2
Power Clean
3 Sets
3-5 Reps
@9
3
Box Jump
4 Sets
12-15 Reps
@8
4
V-Up
3 Sets
15-20 Reps
@9
5
Wrist Curls
3 Sets
12-15 Reps
@10
Day 2
1
Squat (Barbell)
3 Sets
3-5 Reps
@8
2
Pistol Squat
3 Sets
AMRAP
@10
3
Pendlay Row
3 Sets
10-12 Reps
@8
4
Push Up
3 Sets
12-15 Reps
@10
5
Split Squat Jump
3 Sets
20 Reps
@8
Day 3
1
Pull-Up (Weighted)
3 Sets
AMRAP
@10
2
Military Press (Barbell)
3 Sets
5-8 Reps
@8
3
Power Clean
3 Sets
3-5 Reps
@8
4
Box Jump
4 Sets
12-15 Reps
@8
5
V-Up
3 Sets
15-20 Reps
@9
Day 1
1
Incline Bench Press (Barbell)
3 Sets
3-5 Reps
@8
2
Power Clean
3 Sets
3-5 Reps
@9
3
Box Jump
4 Sets
12-15 Reps
@8
4
V-Up
3 Sets
15-20 Reps
@9
5
Wrist Curls
3 Sets
12-15 Reps
@10
Day 2
1
Squat (Barbell)
3 Sets
3-5 Reps
@8
2
Pistol Squat
3 Sets
AMRAP
@10
3
Pendlay Row
3 Sets
10-12 Reps
@8
4
Push Up
3 Sets
12-15 Reps
@10
5
Split Squat Jump
3 Sets
20 Reps
@8
Day 3
1
Pull-Up (Weighted)
3 Sets
AMRAP
@10
2
Military Press (Barbell)
3 Sets
5-8 Reps
@8
3
Power Clean
3 Sets
3-5 Reps
@8
4
Box Jump
4 Sets
12-15 Reps
@8
5
V-Up
3 Sets
15-20 Reps
@9
Day 1
1
Incline Bench Press (Barbell)
3 Sets
3-5 Reps
@8
2
Power Clean
3 Sets
3-5 Reps
@9
3
Box Jump
4 Sets
12-15 Reps
@8
4
V-Up
3 Sets
15-20 Reps
@9
5
Wrist Curls
3 Sets
12-15 Reps
@10
Day 2
1
Squat (Barbell)
3 Sets
3-5 Reps
@8
2
Pistol Squat
3 Sets
AMRAP
@10
3
Pendlay Row
3 Sets
10-12 Reps
@8
4
Push Up
3 Sets
12-15 Reps
@10
5
Split Squat Jump
3 Sets
20 Reps
@8
Day 3
1
Pull-Up (Weighted)
3 Sets
AMRAP
@10
2
Military Press (Barbell)
3 Sets
5-8 Reps
@8
3
Power Clean
3 Sets
3-5 Reps
@8
4
Box Jump
4 Sets
12-15 Reps
@8
5
V-Up
3 Sets
15-20 Reps
@9
Day 1
1
Incline Bench Press (Barbell)
3 Sets
3-5 Reps
@8
2
Power Clean
3 Sets
3-5 Reps
@9
3
Box Jump
4 Sets
12-15 Reps
@8
4
V-Up
3 Sets
15-20 Reps
@9
5
Wrist Curls
3 Sets
12-15 Reps
@10
Day 2
1
Squat (Barbell)
3 Sets
3-5 Reps
@8
2
Pistol Squat
3 Sets
AMRAP
@10
3
Pendlay Row
3 Sets
10-12 Reps
@8
4
Push Up
3 Sets
12-15 Reps
@10
5
Split Squat Jump
3 Sets
20 Reps
@8
Day 3
1
Pull-Up (Weighted)
3 Sets
AMRAP
@10
2
Military Press (Barbell)
3 Sets
5-8 Reps
@8
3
Power Clean
3 Sets
3-5 Reps
@8
4
Box Jump
4 Sets
12-15 Reps
@8
5
V-Up
3 Sets
15-20 Reps
@9
Day 1
1
Incline Bench Press (Barbell)
3 Sets
3-5 Reps
@8
2
Power Clean
3 Sets
3-5 Reps
@9
3
Box Jump
4 Sets
12-15 Reps
@8
4
V-Up
3 Sets
15-20 Reps
@9
5
Wrist Curls
3 Sets
12-15 Reps
@10
Day 2
1
Squat (Barbell)
3 Sets
3-5 Reps
@8
2
Pistol Squat
3 Sets
AMRAP
@10
3
Pendlay Row
3 Sets
10-12 Reps
@8
4
Push Up
3 Sets
12-15 Reps
@10
5
Split Squat Jump
3 Sets
20 Reps
@8
Day 3
1
Pull-Up (Weighted)
3 Sets
AMRAP
@10
2
Military Press (Barbell)
3 Sets
5-8 Reps
@8
3
Power Clean
3 Sets
3-5 Reps
@8
4
Box Jump
4 Sets
12-15 Reps
@8
5
V-Up
3 Sets
15-20 Reps
@9
Day 1
1
Incline Bench Press (Barbell)
3 Sets
3-5 Reps
@8
2
Power Clean
3 Sets
3-5 Reps
@9
3
Box Jump
4 Sets
12-15 Reps
@8
4
V-Up
3 Sets
15-20 Reps
@9
5
Wrist Curls
3 Sets
12-15 Reps
@10
Day 2
1
Squat (Barbell)
3 Sets
3-5 Reps
@8
2
Pistol Squat
3 Sets
AMRAP
@10
3
Pendlay Row
3 Sets
10-12 Reps
@8
4
Push Up
3 Sets
12-15 Reps
@10
5
Split Squat Jump
3 Sets
20 Reps
@8
Day 3
1
Pull-Up (Weighted)
3 Sets
AMRAP
@10
2
Military Press (Barbell)
3 Sets
5-8 Reps
@8
3
Power Clean
3 Sets
3-5 Reps
@8
4
Box Jump
4 Sets
12-15 Reps
@8
5
V-Up
3 Sets
15-20 Reps
@9