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How to improve strength and power with Coach Jack Bannam

| Movement

This program is designed to increase your body’s ability to generate power also build strength with four sessions per week. It utilizes lower rep ranges for the main/big movements to stay within Strength training repetition ranges and compliments the exercise with an explosive body-weight movement to further target the ability to generate power. The accessory movements use rep ranges of around 8 – 12 to enable strength & hypertrophy adaptations and also be less demanding than some of the bigger lifts.

Have fun, lift heavy, and if you have any questions, please feel free to reach out to myself or one of the other Performance Coaches.

Program Notes:

– Rest times around 2-3min for the main strength movements & ~1:30-2 for accessory movements.

– Keep main strength movement intensity around RPE (rate of perceived exertion) 7-9. Meaning you should have about 1-3 reps left in the “tank”. As the goal is for the weight to be heavy, but able to move it powerfully and fast.

– If you’re hitting the goal rep range comfortably, increase the weight slightly so you’re achieving the lower end of the rep range.

– Program written as Sets x Reps

– I recommend at least 2 days rest between training the same muscle group again (e.g. Upper on Monday & Thursday, Lower on Tuesday & Friday).

 

Warm Ups:

Warm-ups can be personal to yourself. But I’d recommend the following layout:

  1. 5 – 10min of a cardio machine of your choice to get the heart rate up and body warm.
  2. ~3-5min of stretching the area being trained of the day
  3. 2 sets of 5-12 reps of body weight movements for the area. (e.g. Push ups, Glute Bridges, Banded face pulls, Lunges, Air Squats)
  4. Some low-intensity plyometric work to prepare the body for the explosive and forces of the workout (e.g. 5 x Jump Squats, 4 x Plyometric Push ups)

Program:

Upper 1:

A1: Underhand Pull Up: 4 x 4-5

A2: Plyometric Bar Pull/Inverted Row: 4 x 5
B1: Bench Press (Barbell or Dumbbell): 4 x 5-6

B2: Plyometric Push Up (Flat or Incline) 4 x 6

C1: Single Arm Dumbbell Row: 3 x 6-8

D1: Cable Chest Fly: 3 x 8-12

D2: Rear Delt Fly: 3 x 8-12

E1: Dumbbell Alternating Curl: 2 x 8 – 12

E2: Plank with Dumbbell Pull Through: 2 x 8 -10 each side

Lower 1: 

A1: Trap Bar Deadlift: 4 x 4-6

A2: Explosive Jump Squat: 4 x 5

B1: Single Leg Hip Thrust: 3 x 8-10

B2: KettleBell Swings : 3 x 10-12

C1: Bulgarian Split Squat: 3 x 8-12

D1: Fitball Hamstring Curls: 3 x 8-12

D2: Skipping: 100 – 120 skips

Upper 2: 

A1: Barbell Bent-over Row: 4 x 5-7

A2: Sled Pull: 4 x 1 Length

B1: Single Arm Landmine Press: 3 x 6-8

B2: Medicine Ball Floor Pass (Explosive): 3 x 8

C1: Dumbbell Bench Press: 3 x 8-12

D1: Underhand Lat Pull Down: 3 x 8-12

D2: Dumbbell Lateral Raises: 3 x 8-12

E1: Tricep Push ups: 2 x Max reps

Lower 2:

A1: Barbell Squat: 3 x 6-8

A2: Explosive Sled Push: 3 x 2 Lengths

B1: Romanian Deadlift (Barbell or Dumbbell): 3 x 6-8

C1: Step Back Lunge (Kettlebell or Dumbbell): 3 x 8-12

C2: Short Copenhagen Plank: 3 x 20-40 seconds

D1: Leg Extension: 3 x 8-12

D2: Kettlebell Suitcase Carry: 3x 2 Lengths

For more personalised programming contact our Performance Coaches.