Archive for March 3, 2016

Goal: Explosive Power

 

March
Preparation
Wk 1: 4 sessions 
Day 1 light to moderate weight
Quarter squats x 3 sets x 8 reps
Bench press x 3 sets x 8 reps
Walking dumbell lunges x 3 sets x 16 reps
Chin ups x 3 sets x 5 reps
Dips x 3 sets x 8 reps

Day 2 light to moderate wt
Romanian deadlifts x 3 sets x 8 reps
Shoulder press x 3 sets x 8 reps
Calf raise x 3 sets x 15 reps
Kettlebell 2 arm swings x 3 sets x 10 reps
Rest 1 day then repeat day 1 & 2 may increase load 

Wk 2: 4 sessions moderate load
Day 1
Parallel squat x 4 sets x 6 reps
Bench press x 4 sets x 6 reps
Alternating dumbell lunges x 3 sets x 16 reps 
Chin ups x 4 sets x 5 reps
Suitcase carry x 3 sets x 45 seconds per side

Day 2
Romanian deadlift x 4 sets x 6 reps
Shoulder press x 4 sets x 6 reps
Dips x 4 sets x 10 reps
Calf raise x 3 sets x 15 reps
Rest 1 day then repeat day 1 & 2
Kettlebell 2 arm swing x 4 sets x 10 reps

Strength
Wk 3: 4 sessions
Day 1
Parallel squat x 4 sets x 5 reps
Bench press x 4 sets x 5 reps
Alternating lunges x 3 sets x 16reps
Suitcase carry x 3 sets x 45 seconds per side
Kettlebell 2 arm swing x 4 sets x 15 reps

Day 2
Romanian deadlift x 4 sets x 5 reps
Shoulder press x 4 sets x 5 reps
Calf raise x 4 sets x 15 reps
Chin ups x 4 sets x 5 reps
Dips x 4 sets x 10 reps
Rest 1 day then repeat day 1 & 2

Wk 4: 4 sessions
Day 1
Parallel squat x 4 sets x 5 reps
Alternating dumbell chest press x 4 sets x 10 reps
Alternating barbell lunges x 4 sets x 5 reps
Chin ups x 4 sets x 5 reps
Kettlebell 2 arm swing x 3 sets x 20 reps

Day 2
Deadlift x 4 sets x 5 reps
Push press x 4 sets x 5 reps
Dips x 4 sets x 10 reps
Diagonal lift x 3 sets x 20 reps (10 reps/side)
Rest 1 day then repeat 1 & 2

Wk 5: repeat wk 4

April
Power
Wk 1: 3 sessions
Day 1
Parallel squat super set with bodyweight squat jumps x 4 sets x 5 reps/ exercise
Alternating dumbell chest press x 3 sets x 10 reps
Side to side medicine ball plyometric push up x 3 sets x 12 reps

Day 2
Deadlift x 4 sets x 3 reps
Jumpt to knee height box x 4 sets x 5 reps
Medicine ball slams x 5 sets x 8 reps

Day 3
Chin ups x 3 sets x 5
Medicine ball wall throw x 4 sets x 5 reps/ side

Wk 2: 3 sessions
Day 1
Day 2
Day 3

Wk 3: 4 sessions 
Day 1
Day 2
Day 3

Transition
Wk 4: Last 2 sessions
Day 1
Day 2