Power training

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.

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Week 1

Week 2

Week 3

Week 4

Front Squat (Barbell)

Kettlebell Swing

Turkish Get Up

Box Jump

Jump Squat

Broad Jump

Power Jerk

Overhead Press (Barbell)

Bench Press (Barbell)

Plyo Push Up

Chest Fly (Machine)

Rear Delt Fly (Machine)

Farmer's Walk (Weighted)

Med Ball Slam

Prowler Push

Glute Bridge (Barbell)

Reverse Hyperextension

Power Clean

High Pull

Deadlift (Barbell)

Pull-Up (Bodyweight)

Lat Pulldown

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