Full Body Power / Functional Hypertrophy

| Movement

This program’s aim is improve an athlete’s muscular power, whilst also stimulating muscular hypertrophy. This is achieved through incorporating power movements at the beginning of each strength day, as well as including compound lifts with a medium rep range. The program also includes optimum opportunity for recovery protocols.

The goal is to express as much speed as possible with the power movements, in order to facilitate improved neural adaptation. With respect to the strength movements that follow: a moderately heavy weight should be utilized with the first set of each movement, with an increase in weight on each subsequent set.

It is also highly recommended that the yoga, mobility and restorative days be strictly adhered to, in order to aid in the recovery of the nervous system. The program should be performed for 4 weeks in total.

  • Monday: Day One

    A1: Deadball Slam: 3 sets 5 reps

    A2: Rear Foot Elevated Split Squat Jumps: 3 sets- 6 reps each side

    A3: Plyo Push Ups: 3 sets 3-5 reps

    A4: Half Kneeling Banded Cross Body Chop: 3 sets 8 reps each side (reactive)

    2 min rest between rounds

    B1: Deadlift: 4 sets- 6 reps

    B2: Chin Up or Underhand Pulldown: 4 sets- 6 reps 1 min rest between supersets

    C1: Lateral Lunge: 4 sets – 6 reps each side

    C2: 45 degree Incline Dumbbell Bench Press Neutral Grip: 4 sets – 6 reps

    1 min rest between supersets

    D1: Ab Wheel Rollout: 2 sets- 12-15 reps

    D2: Back to Wall Handstand Hold or Pike Handstand Hold off Box: 2 sets max hold

    D3: Banded Tear Apart: 2 sets 20-25 reps

    1 min rest between rounds

  • Tuesday: Day Two

    Do a MetCon or HIIT class or perform the following if unable to attend:

    A1: SkillRun Sled Push: 10 sets 30 metres work, 60 secs rest. Recommendation is 30-40kgs for females, 40-50kg for males

    B1: After completing the class or intervals do 30 mins of ROMWOD or yoga.

  • Wednesday: Day Three

    A1: Deadball Lateral Slams: 3 sets 5 reps each side

    A2: Bound Jumps: 3 sets- 3 reps

    A3: Single Arm Dumbbell Hang Power Snatch: 3 sets 5 reps each side

    A4: Standing Cable Cross Body Chop: 3 sets 8 reps each side

    2 min rest between rounds

    B1: Barbell Back Squat or Safety Bar Squat: 4 sets- 6 reps

    B2: Single Arm Dumbbell Row: 4 sets- 6 reps

    1 min rest between supersets

    C1: Glute Ham Raise or Back Extensions: 4 sets – 6 reps (GHR) or 10-12 reps (Back Extensions)

    C2: Barbell Overhead Press or Dumbbell Overhead Press: 4 sets – 6 reps

    1 min rest between supersets

    D1: Hanging Leg Raise: 2 sets- 12-15 reps

    D2: Overhand Grip Bar Hang: 2 sets max hold

    D3: Dumbbell YTWLs: 2 sets 6 reps each movement

    1 min rest between rounds

  • Thursday: Day Four

    Perform 60 minutes of trigger pointing with ROMWOD mobility or yoga

  • Friday: Day Five

    A1: Medball Single Arm Chest Throws: 3 sets 5 reps each side

    A2: Lateral Ski Jumps: 3 sets- 6 reps each side

    A3: Banded Push Up 3 sets 5 reps

    A4: Single Arm Kettlebell Swings: 3 sets 10 reps each side

    2 min rest between rounds

    B1: Barbell Front Squat or Double Racked Kettlebell Front Squat: 4 sets- 6 reps

    B2: Pull Up or Overhand Pulldown: 4 sets- 6 reps

    1 min rest between supersets

    C1: Barbell or Machine Hip Thrust: 4 sets – 6 reps

    C2: Flat Barbell Bench Press or Flat Dumbbell Bench Press: 4 sets – 6 reps

    1 min rest between supersets

    D1: Single Leg Machine Hamstring Curl or Single Leg Fitball Hamstring Curl: 2 sets 15 reps each side

    D2: Side Plank: 2 sets- 30-60 sec hold each side

    D3: Dumbbell Zottman Curl: 2 sets- 12-15 reps

    1 min rest between rounds

  • Saturday: Day Six

    60 mins of trigger pointing with ROMWOD mobility or yoga

  • Sunday: Day Seven

    A1: 40 min Restoration Zone: Steam/Sauna/Ice Bath

    B1: 20 min Brain Tap/ Meditation

  • THIS PROGRAM HAS BEEN CREATED BY

    Performance coach Nathan Barrett