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
- Perform as a circuit with 60-75 seconds between stations
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
- Perform as a circuit with 60-75 seconds between station
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
- Perform as a circuit with 60-75 seconds between station
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