Full Body Power / Functional Hypertrophy
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