I just bought Power Training by Coach Robert Dos Remedios today and it seems pretty solid with a lot of information and cool new routines. I’ve set up a 12 Week, 3/w, Full Body - Total Fitness Program that I plan to start on tomorrow. Anyone else who knows anything about it? If yes, how was your results? Were you pleased with the routines?
What your general opinion on the workouts?
For anyone interested in how a routine might look here’s my Total Fitness Program:
Week 1-3
Workout A:
Power Clean 4x5
Front Squat 4x10
Single-Leg RDL 4x10
Bench Press I/F 4x10
Bent-Over-Row Alternating Row 4x10
Push Press 4x10
Side-to-side Pullup 4x10
Corkscrew 4x10
Planks 4x40 Seconds
Workout B:
Hang Power Snatch 4x5
Bulgarian Split Squat 4x10
Romanian Deadlift 4x10
Dumbbell Bench Press I/F 4x10
Bent over Row 4x10
Dumbbell Shoulder Press 4x10
Pullup 4x10
Barbell Torque 4x10
Side Bridge 4x40 Seconds
Week 4-6
Workout A
Hang Power Clean 4x3
Back Squat 4x6
1-leg Good Morning 4x6
Bench Press I/F 4x6
Dumbbell Row 4x6
Shoulder Press 4x6
1-Arm Lat Pulldown 4x6
Seated Russian Twist 4x8
Plank Elbow to Knee 4x40 Seconds
Workout B
Power Snatch 4x3
Forward Lunge 4x6
Zercher Good Morning 4x6
Standing Cable Chest Press 4x6
T-Bar Row 4x6
Dumbbell Alternating Press 4x6
Lat Pulldown 4x6
Cable Rotation 4x8
Core Row 4x40 Seconds
Week 7-9
Workout A
Snatch High Pull 4x5
Overhead Squat 4x8
Back Extension 4x8
Bench Press I/F 4x8
One-Arm Standing Cable row 4x8
Push Jerk 4x8
Side-to-Side Pullup 4x8
Cable Wood Chop 4x10
Side Bridge and Reach 4x40 Seconds
Workout B
Narrow-grip Power Snatch 4x5
Bulgarian Split Deadlift 4x8
Seated Good Morning 4x8
Dumbbell Alternating Bench Press I/F 4x8
Bent-Over-Row 4x8
Dumbbell Split Jerk 4x8
Chinup 4x8
Cable Reverse Wood Chop 4x10
Dynamic Plank 4x40 Seconds
Week 10-12
Workout A
Muscle Snatch 4x4
Front Squat 4x4
Single-leg Romanian Deadlift 4x4
Bench Press I/F 4x4
Bent-Over Two-Point Dumbbell Row 4x4
Push Press 4x4
Single-Arm Pullup 4x4
Cable Rotating Extension 4x8
Barbell Rollout 4x40 Seconds
Workout B
Clean High Pull 4x4
Single-leg Squat 4x4
Romanian Deadlift 4x4
Dumbbell Bench Press I/F 4x4
T-Bar Row 4x4
Dumbbell Shoulder Press 4x4
Pullup 4x4
Corkscrew 4x8
Two-point Plank 4x40 Seconds
some exercises are hard to do, like bulgarian split deadlift. i like the fact that its total body, but there are way too many exercises, and unless you’ve built up the work capacity, i think it would be too excessive.
when you combine ALOT of exercises which many of them are stability based, then i think you’ll have a half ass workout, where only the first 4-5 exercises are productive (if that).
essentially, i would abbreviate it. it seems too CNS draining.
Personally, I like to be always hitting squat, deadlift, bench and row at least once during the week before adding any single leg variations or other movements. I find that it helps me know if I’m progressing strength wise on those lifts. But thats just me. To each their own.