Hey Coach,
Love your programs and all the articles you post. I was just wondering what you would reckon would be the best program for athletic performance (in this case rugby, as I play rugby) but will still be able to apply sprint fitness training and would love to implement farmer carries and core work. From the program i would try to focus on increasing strength as at the moment its been below standards that my coach wants. Would appreciate your opinion.
Many thanks.
PHASE 1 - ‘‘NEURAL REWIRING’’ TOWARD A MORE EXPLOSIVE PROFILE
Duration: 4 to 6 weeks
Split:
Monday: Lower body
Tuesday: Upper body
Wednesday: OFF
Thursday: Whole body
Friday: OFF
Saturday: Whole body
Sunday: OFF
MONDAY
SECTION A - ACTIVATION (15 minutes max)
A. Jumping onto a box in front 3-4 sets of 5 jumps
B. Jumping onto a box to your left 3-4 sets of 5 jumps
C. Jumping onto a box to your right 3-4 sets of 5 jumps
D. Jumping onto a box behind you 3-4 sets of 5 jumps
SECTION B - STRENGTH & POWER
A1. Broad jumping - 5 jumps per set
A2. Romanian deadlift - sets of 5 reps. Use 60-75% of your maximum, lift explosively, never use the same load for two sets in a row (wave up and down) perform 4 to 6 sets. 30-45 seconds between A1. and A2. and between A2 and A1.
B1. Vertical jumping - 5 jumps per set
B2. Front squat - sets of 5 reps. Use 60-75% of your maximum, lift explosively, never use the same load for two sets in a row (wave up and down) perform 4 to 6 sets. 30-45 seconds between B1. and B2. and between B2 and B1.
C1. Lunge jump (switch legs in the air) - 3 jumps per leg per set
C2. Lunges (alternate leg on every rep) - sets of 4 reps per leg. Use 60-75% of your maximum, lift explosively, never use the same load for two sets in a row (wave up and down) perform 4 to 6 sets. 30-45 seconds between C1. and C2. and between C2 and C1.
D1. Ankle jumps - 10 reps per set
D2. Standing calves raise - 6 reps per set. Use 60-75% of your maximum, lift explosively, never use the same load for two sets in a row (wave up and down) perform 4 to 6 sets. 30-45 seconds between D1. and D2. and between D2 and D1.
TUESDAY
SECTION A - ACTIVATION (15 minutes max)
A. Plyo push-ups hands on bench 3-4 sets of 5 projections
B. Medicine ball throwdown 3-4 sets of 5 throws
C. Medicine ball throw from chest 3-4 sets of 5 throws
SECTION B - STRENGTH & POWER
A1. Speed DB press - 5 reps per set. Use 40-50% of your max with as much speed as possible
A2. Bench press - sets of 5 reps. Use 60-75% of your maximum, lift explosively, never use the same load for two sets in a row (wave up and down) perform 4 to 6 sets. 30-45 seconds between A1. and A2. and between A2 and A1.
B1. Speed bent over DB rowing (alternate arm on each rep) - 5 reps per arm per set
B2. Bent over barbell row - sets of 5 reps. Use 60-75% of your maximum, lift explosively, never use the same load for two sets in a row (wave up and down) perform 4 to 6 sets. 30-45 seconds between B1. and B2. and between B2 and B1.
C1. Medicine ball throw from chest on incline bench - 5 throws per set
C2. Incline bench press - sets of 5. Use 60-75% of your maximum, lift explosively, never use the same load for two sets in a row (wave up and down) perform 4 to 6 sets. 30-45 seconds between C1. and C2. and between C2 and C1.
D1. Medicine ball throw overhead (push press style) - 5 throws per set
D2. Standing DB press - 5 reps per set. Use 60-75% of your maximum, lift explosively, never use the same load for two sets in a row (wave up and down) perform 4 to 6 sets. 30-45 seconds between D1. and D2. and between D2 and D1.
THURSDAY
SECTION A - ACTIVATION
A. Hold a pair of light DB in the starting position of a shoulder press; jump onto a box, when you land do an explosive DB shoulder press - 3-4 sets of 5 reps
B. 1-arm DB snatch - 3-4 sets of 3 reps per arm
SECTION B - STRENGTH & POWER TRAINING
A1. Top-half back squat from pins - ramp up to a max force set of 3 reps
A2. Vertical jump - 5 jumps per set. 30-45 seconds between exercises.
B1. Top-half deadlift (just above knees) from pins - ramp up tp a max force set of 3 reps
B2. Broad jump - 5 jumps per set
C1. Top-half incline bench press from pins - ramp up tp a max force set of 3 reps
C2. Plyo push-ups hand on bench - 5 projections per set
D. Chin-ups (or fatman pull-ups if not strong enough) - 3-4 sets pf max reps
SATURDAY
SECTION A - POWER CIRCUIT
A1. Jump onto a box in front - 5 reps
A2. Plyo-push up hands on bench - 5 reps
A3. Speed back squat - 3 reps at 40-50%
A4. Push press - 3 reps at 60-70%
A5. Fatman pull-up - 5 reps with max speed
PHASE II - STRENGTH AND SIZE FOCUS I
DURATION: 4 to 6 weeks
TRAINING SPLIT:
Monday: Squat & quads
Tuesday: Vertical push & pull
Wednesday: OFF
Thursday: Deadlift & hips
Friday: OFF
Saturday: Horizontal push & pull
Sunday: OFF
MONDAY
SECTION A - ACTIVATION
A. Jump onto a box in front - 3-4 sets of 5 jumps
B. Jump squat (20% body weight) - 3-4 sets of 5 jumps
SECTION B - SIZE & STRENGTH
A. Front squat - sets of 5 reps - start at roughly 50-60% and ramp up to max force point for 5 reps
B. Back squat - sets of 5 reps - ramping, start where you ended the front front squat and work up to max force for 5 reps
C. Top half back squat (slightly above 90 degrees)- ramping, start where you ended the full back squat and ramp up to max force for 5
D. Back squat - 1 set of max reps with 80% of the top weight you reached on the full back squat
TUESDAY
SECTION A - ACTIVATION
A. Medicine ball toss overhead (push press fashion) - 3-4 sets of 5 throws
B. Medicine ball slam - 3-4 sets of 5 throws
SECTION B - STRENGTH & SIZE
A. Standing military press - sets of 5 reps, start at roughly 50-60% and ramp up to max force point for 5 reps
B. Push press - ramping, start where you ended the military press and ramp up to max force for 5 reps
C. Incline bench press - 3 sets of max reps with what you ended up with on the push press
*IMPORTANT: After every set of exercises A, B and C perform a set of pull-ups… perform about 2/3 of the number of your max reps (e.g. if you can do 10 pull-ups do sets of roughly 6 reps)
D1. Preacher curl - 3-4 sets of 6 reps
D2. Seated overhead DB triceps extension - 3-4 sets of 6 reps (superset D1 and D2)
THURSDAY
SECTION A - ACTIVATION
A. Broad jumps - 3-4 sets of 5 jumps
B. 1-arm DB snatch - ramping sets of 3 reps per arm
SECTION B - STRENGTH & SIZE
A. Power high pull (lift bar up to sternum) - sets of 3 reps, start at roughly 50-60% and work up to max force for 3 reps
B. Power low pull (light bar up to belly button) - ramping, start where the high pull ended, work up to the max force set for 3 reps
C. Deadlift - ramping, start where the low pull ended and work up to the max force set for 3 reps
D. Top half deadlift in rack (just above knees) - start where the deadlift ended and work up to the max force set for 3 reps
SATURDAY
SECTION A - ACTIVATION
A. Plyo push-up - 3-4 sets of 5 reps
B. Medicine ball throw from chest - 3-4 sets of 5 reps
SECTION B - STRENGTH & SIZE
A. Close-grip bench press - sets of 5 reps, start at roughly 50-60% work up to max force set for 5 reps
B. Bench press - sets of 5 reps, start where you ended the close-grip bench and work up to max force set for 5 reps
C. Top half bench press in rack (6-8" from chest) - start where you ended the bench work up to max force set for 5 reps
*IMPORTANT: After every set of execises A, B and C perform one set of 5 reps on any horizontal rowing movement
D1. Standing DB hammer curl - 3-4 sets of 6 reps
D2. Lying DB triceps extension - 3-4 sets of 6 reps (superset D1 and D2)
PHASE III - STRENGTH AND SIZE FOCUS II
DURATION: 4 to 6 weeks
Training split:
Monday: 1 whole-body lift + Vertical push/pull
Tuesday: Lower body
Wednesday: OFF
Thursday: 1 whole-body lift + horizontal push/pull
Friday: Arms
Saturday: Power circuit
Sunday: OFF
MONDAY
SECTION A - ACTIVATION
A1. Depth jumps - 3-4 sets of 5 reps
A2. Plyo push-up - 3-4 sets of 5 reps
A3. Medicine ball slam - 3-4 sets of 5 reps
SECTION B - STRENGTH & SIZE
A. Power clean & push press - sets of 3 reps, start with roughly 50-60% and ramp up to max force set for 3 reps
B1. Standing DB shoulder press - 4-6 sets of 5 reps
B2. Chin-up parallel grip - 4-6 sets of 5 reps (add weight if needed)… 30-45 sec. of rest between both exercises
C1. Incline bench press - 4-6 sets of 5 reps
C2. Chin-up pronated grip - 4-6 sets of 5 reps (add weight if needed) … 30-45 sec. of rest between both exercises
D1. Dips (no weight) - 4 sets, stop 2 reps short of failure
D2. Chin-up supinated grip (no weight) - 4 sets, stop 2 reps short of failure
TUESDAY
SECTION A - ACTIVATION
A. Jump on to a box in front - 3-4 sets of 5 reps
B. Jump on to a box behind you - 3-4 sets of 5 reps
C. Broad jump - 3-4 sets of 5 reps
SECTION B - STRENGTH & SIZE
A. Sumo deadlift - 3 reps, start at roughly 50-60% and ramp up to max force set for 3 reps
B. Front squat - 5 reps, start at roughly 50-60% and ramp up to max force set for 3 reps
C. Bulgarian split squat (no weight) - 3 sets, stop 2 reps short of failure
D. Glute-ham raise (back hyperextension if you don’t have GHR) - 3 sets, stop 2 reps short of failure
THURSDAY
SECTION A - ACTIVATION
A. Medicine ball throw from chest - 3-4 sets of 5 reps
B. Speed 1-arm row - 3-4 sets of as many reps as you can in 15 seconds
SECTION B - STRENGTH & SIZE
A. Power snatch from the hang - 3 reps, start at roughly 50-60% and work up to max force set for 3 reps
B1. Bench press - 5 reps, start at roughly 50-60% and work up to a max force set for 5 reps
B2. Bent-over barbell rowing - 5 reps, start at roughly 50-60% and work up to a max force set for 5 reps. 30-45 seconds between both exercises
C1. Push-ups - 3 sets, stop 2 reps short of failure
C2. Fatman pull-up - 3 sets, stop 2 reps short of failure
FRIDAY
SECTION A - STRENGTH & SIZE
A1. Top half close-grip bench press - 5 reps, start at roughly 50-60% and work up to max force set for 5 reps
A2. Preacher curl - 5 reps, start at roughly 50-60% and work up to a max force set for 5 reps. 30-45 seconds between both exercises
B1. Lying DB triceps extension - 5 reps, start at roughly 50-60% and work up to a max force set for 5 reps.
B2. Standing DB hammer curl - 5 reps, start at roughly 50-60% and work up to a max force set for 5 reps. 30-45 seconds between both exercises
C1. Overhead DB triceps extension (one DB for both hands) - 5 reps, start at roughly 50-60% and work up to a max force set for 5 reps.
C2. Standing reverse-grip EZ bar curl - 5 reps, start at roughly 50-60% and work up to a max force set for 5 reps. 30-45 seconds between both exercises
SATURDAY
SECTION A - POWER CIRCUIT
A1. Power clean (70-75%) 3 reps
A2. Speed bench press (40-50%) 5 reps
A3. Jump squat (20% bodyweight) 5 reps
A4. Medicine ball slam 5 reps
PHASE IV- POWER
DURATION: 4 to 6 weeks
Training split:
Monday: Lower body I
Tuesday: Upper body I
Wednesday: OFF
Thursday: Lower body II
Friday: OFF
Saturday: Upper body II
Sunday: OFF
MONDAY
A1. Jump on to a box in front - 5-7 sets of 5 reps
A2. Depth jumps for height (jump straight up)- 5-7 sets of 5 reps
A3. Jump squat (25% of bodyweight) - 5-7 sets of 5 reps
A4. Power clean from hang - 5-7 sets of 3 reps
A5. Front squat - 5-7 sets of 3 reps
TUESDAY
A1. Medicine ball throw from chest - 5-7 sets of 5 reps
A2. Plyo push up hands on bench - 5-7 sets of 5 reps
A3. Speed bench press (50%) - 5-7 sets of 5 reps
A4. Push press - 5-7 sets of 3 reps
A5. Bench press - 5-7 sets of 3 reps
THURSDAY
A1. Broad jumps - 5-7 sets of 5 reps
A2. Depth jumps for distance (jump forward) - 5-7 sets of 5 reps
A3. Jump goodmorning (15% bodyweight)- 5-7 sets of 5 reps
A4. Power snatch from hang - 5-7 sets of 3 reps
A5. Deadlift - 5-7 sets of 3 reps
SATURDAY
A. Bent over barbell rowing - sets of 3 reps, start at 50-60% and ramp up to max force set for 3
B. Chin-up supinated grip - 4 sets of max reps
C. Barbell shrugs - sets of 5 reps, start at 50-60% and ramp up to max force set for 5
D. Bent over lateral raise - 3-5 sets of 8 reps
or
Canadian Ascending - Descending Power Training
By: Chris Thibaudeau
(This is a training program for strength & explosiveness for athletes.)
Monday: Ascending lower body
Tuesday: Ascending upper body
Wednesday: OFF
Thursday: Descending lower body
Friday: OFF
Saturday: Descending upper body
Sunday: OFF
The nuts and bolts
The method is simple. It uses a series of exercises, each different in nature in regard to the F = ma equation. It will use one pure slow-speed strength exercise (or limit strength exercise), one strength-speed exercise, one speed-strength exercise, one reactive strength exercise and one bounding exercise.
Exercises:
The workout is done twice per week. The first time you start with no.5 and work up to no.1 (ascending training). In the second training you start with no.1 and work your way down to no.5 (descending training). This way, you emphasize the high-speed movements once and the slower speed movements with a greater strength component once also. This will allow you to get an incredibly powerful and explosive lower body!
Program design
While it’s not set in stone, I recommend using a 3-1 approach to this training. This means that you increase the volume during the first 3 weeks, then cut it down drastically during the fourth week to allow the body to surcompensate. During week 3 you should be at the end of the line … you should be tired and somewhat fatigued (although not excessively). Performance-wise that third week is your lowest point (keep that in mind!), but during the fourth week you get better and better and when you start a new 4 weeks cycle you are much improved compared to the first cycle. This progression is maintained for 3 cycles.
Here’s what a sample program might look like. You’ll notice that I do not write the reps, sets and load immediately. Right after the workout description there will be a list of periodization tables for each exercise explaining how much to do every week. BTW, the exercises are not supersetted, you do all the sets for exercise one then move on to exercise two etc.
Table 1. Exercises and training density
Training Day Exercise Rest intervals btw. sets
Monday
A) Jump lunges 1-2 minutes
B) Broad jumping 1-2 minutes
C) Jump squat 2-3 minutes
D) Trap bar deadlift 2-3 minutes
E) Full back squat 3-4 minutes
Thursday
A) Full back squat 3-4 minutes
B) Trap bar deadlift 2-3 minutes
C) Jump squat 2-3 minutes
D) Broad jumps 1-2 minutes
E) Jump lunges 1-2 minutes
Table 2. Periodization for the Back squat
Week 1 Week 2 Week 3 Week
Reps 7 6 5
Sets 4 5 6
Load 80 % 83 % 85 %
Table 3. Periodization for the Trap Bar Deadlift
Week 1 Week 2 Week 3
Reps 5 4 3
Sets 4 5 6
Load 83 % 85 % 88 %
Table 4. Periodization for the Jump squat
Week 1 Week 2 Week 3
Reps 10 9 8
Sets 4 5 6
Load 20 %* 22 %* 25 %* (The percentage is in relation to your body weight)
Table 5. Periodization for the Broad jump
Week 1 Week 2 Week 3 Week
Reps 10 10 10
Sets 3 4 5
Load BW* BW* BW* (The load is body weight only)
Table 6. Periodization for the Jump lunges
Week 1 Week 2 Week 3
Reps 10* 10* 10*
Sets 3 4 5
Load BW** BW** BW** (Number of reps per leg, do both legs
**) The load is body weight only
Constructing the workouts
To build your workouts you simply have to look at the periodization tables. Let’s say that you are in week 3 and that it’s your Thursday workout. That would give you:
Upper body Exercises:
The workout is done twice per week. The first time you start with no.5 and work up to no.1 (ascending training). In the second training you start with no.1 and work your way down to no.5 (descending training). This way, you emphasize the high speed movements once and the slower speed movements with a greater strength component once also. This will allow you to get an incredibly powerful and explosive upper body!
Tuesday
A) 1/2 power push ups 1-2 minutes
B) Depth push ups 1-2 minutes
C) Med. Ball throw 2-3 minutes
D) Push press 2-3 minutes
E) Bench press 3-4 minutes
Saturday
A) Bench press 3-4 minutes
B) Push press 2-3 minutes
C) Med. Ball throw 2-3 minutes
D) Dept push ups 1-2 minutes
E) 1/2 power push ups 1-2 minutes
Table 2. Periodization for the bench press
Week 1 Week 2 Week 3
Reps 7 6 5
Sets 4 5 6
Load 80 % 83 % 85 %
Table 3. Periodization for the push press
Week 1 Week 2 Week 3
Reps 5 4 3
Sets 4 5 6
Load 83 % 85 % 88 %
Table 4. Periodization for the medicine ball throw
Week 1 Week 2 Week 3
Reps 10 9 8
Sets 4 5 6
Table 5. Periodization for the depth push ups
Week 1 Week 2 Week 3
Reps 10 10 10
Sets 3 4 5
Load BW* BW* BW* (The load is body weight only)
Table 6. Periodization for the 1/2 power push ups for reps
Week 1 Week 2 Week 3
Reps AMAP10* AMAP15* AMAP20* (Refer to As Much reps As Possible, the number refers to the amount of time. So AMAP10 means as much reps as possible in 10 seconds.
)
Sets 3 4 5
Load BW* BW** BW**
The load is body weight only
Constructing the workouts
To build your workouts you simply have to look at the periodization tables. Let’s say that you are in week 3 and that it’s your Friday workout. That would give you:
Complete training schedule / Adding other exercises / Conclusion…
Complete training schedule
If you choose to do the whole ascending - descending power program the schedule is as follow:
Monday: Ascending lower body
Tuesday: Ascending upper body
Wednesday: OFF
Thursday: Descending lower body
Friday: OFF
Saturday: Descending upper body
Sunday: OFF
Conclusion
Once again let me tell you that this is not a powerlifting or bodybuilding program. It is not optimal to develop maximum strength and/or size. It is an approach to develop maximum power and should be used mainly by athletes wishing to improve their sport performance.
On the other hand, it is a great program to develop power. But that doesn’t mean that you should only use this program for the rest of your life.
Thanks alot for the programs. Very interesting and resourceful cheers.
Don’t thank me as these are CTs programs