Strength & Power
If you’re an intermediate or advanced lifter looking to build strength and power this is the program for you!
This 9 week program uses a daily undulating non-linear periodisation model where you perform the same lift several times per week with different set, rep and loading parameters.
The strength & power block is designed to develop speed, coordination, fast twitch response power and force throughout our 3 major lifts – Squat, Deadlift & Bench press. I’ve chosen this program style as I find it interesting and a little different to a typical linear strength block.
I have included some accessory movements to compliment the compound lifts in part B of each strength day.
Weekly Schedule
Monday – Active recovery – yoga class
Tuesday – Mobilize – Stability work – Lifting: 5×5 @ 85%
Wednesday – Mobilize – Stability work – Lifting: 10×10 @ 65%
Thursday – Metabolic Conditioning class
Friday – Pilates
Saturday – Mobilize – Stability work – Lifting: cluster sets 4 x 6 (2-2-2) – 15 seconds rest in between each subset @ 85%
Sunday – Rest day – Ice bath / sauna
Week 1, 4 & 7 = Back squat
Week 2, 5 & 8 = Deadlift
Week 3, 6 & 9 = Bench press
WEEK 1, 4 & 7 DAY 1
Warm up – trigger point & foam roll as needed, glute activation drills, core bracing drills
A1) BACK SQUAT
5 sets of 5 reps @ 85% of 1RM
2 minutes rest between sets
Tempo – 31X0
B1) GLUTE KICKBACKS
3-4 sets 12 reps
30 seconds rest between sets
Tempo – 1130
B2) LEG EXTENSIONS
3-4 sets 12 reps
30 seconds rest between sets
Tempo – 1130
B3) COPENHAGEN PLANK
3 sets 30 seconds each side
WEEK 1, 4 & 7 DAY 2
Warm up – trigger point & foam roll as needed, sorensen hold – 30 seconds x 2, side planks 30 seconds x 2, banded pull apart 15 x 2
A1) BACK SQUAT
10 sets of 10 reps @ 65% of 1RM
1 minute rest between sets
Tempo – 10X0
B1) BARBELL LUNGES
3 sets 16 reps
30 seconds rest between sets
Tempo – 31X0
B2) SINGLE ARM CABLE ROW
3 sets 12 reps
30 seconds rest between sets
Tempo – 1130
B3) PULL UP
3 sets 3-5 reps
30 seconds rest between sets
Tempo – 1130
WEEK 1, 4 & 7 DAY 3
Warm up – trigger point & foam roll as needed, shoulder external rotation 10/10 x 2
A1) BACK SQUAT
4 sets of 6 (2-2-2) reps @ 85% of 1RM
15 seconds rest between subset
2 minutes rest between sets
Tempo – 31X0
B1) BENT OVER BARBELL ROW
3-4 sets 12 reps
30 seconds rest between sets
Tempo – 1130
B2) SEATED SINGLE ARM SHOULDER PRESS
3-4 sets 12 reps
30 seconds rest between sets
Tempo – 1130
B3) HANGING LEG RAISES
3 sets 15 reps
30 seconds rest between sets
Tempo – 1130
WEEK 2, 5 & 8 DAY 1
Warm up – trigger point & foam roll as needed, glute activation drills, core bracing drills
A1) DEADLIFT
5 sets of 5 reps @ 85% of 1RM
2 minutes rest between sets
Tempo – 31X0
B1) GLUTE KICKBACKS
3-4 sets 12 reps
30 seconds rest between sets
Tempo – 1130
B2) LEG EXTENSIONS
3-4 sets 12 reps
30 seconds rest between sets
Tempo – 1130
B3) COPENHAGEN PLANK
3 sets 30 seconds each side
WEEK 2, 5 & 8 DAY 2
Warm up – trigger point & foam roll as needed, sorensen hold – 30 seconds x 2, side planks 30 seconds x 2, banded pull apart 15 x 2
A1) DEADLIFT
10 sets of 10 reps @ 65% of 1RM
1 minute rest between sets
Tempo – 10X0
B1) BARBELL LUNGES
3 sets 16 reps
30 seconds rest between sets
Tempo – 31X0
B2) SINGLE ARM CABLE ROW
3 sets 12 reps
30 seconds rest between sets
Tempo – 1130
B3) PULL UP
3 sets 3-5 reps
30 seconds rest between sets
Tempo – 1130
WEEK 2, 5 & 8 DAY 3
Warm up – trigger point & foam roll as needed, shoulder external rotation 10/10 x 2 A1) DEADLIFT
4 sets of 6 (2-2-2) reps @ 85% of 1RM
15 seconds rest between subset
2 minutes rest between sets
Tempo – 31X0
B1) BENT OVER BARBELL ROW
3-4 sets 12 reps
30 seconds rest between sets
Tempo – 1130
B2) SEATED SINGLE ARM SHOULDER PRESS
3-4 sets 12 reps
30 seconds rest between sets
Tempo – 1130
B3) HANGING LEG RAISES
3 sets 15 reps
30 seconds rest between sets
Tempo – 1130
WEEK 3, 6 & 9 DAY 1
A1) BENCH PRESS
5 sets of 5 reps @ 85% of 1RM
2 minutes rest between sets
Tempo – 31X0
B1) GLUTE KICKBACKS
3-4 sets 12 reps
30 seconds rest between sets
Tempo – 1130
B2) LEG EXTENSIONS
3-4 sets 12 reps
30 seconds rest between sets
Tempo – 1130
B3) COPENHAGEN PLANK
3 sets 30 seconds each side
WEEK 3, 6 & 9 DAY 2
Warm up – trigger point & foam roll as needed, sorensen hold – 30 seconds x 2, side planks 30 seconds x 2, banded pull apart 15 x 2
A1) BENCH PRESS
10 sets of 10 reps @ 65% of 1RM
1 minute rest between sets
Tempo – 10X0
B1) BARBELL LUNGES
3 sets 16 reps
30 seconds rest between sets
Tempo – 31X0
B2) SINGLE ARM CABLE ROW
3 sets 12 reps
30 seconds rest between sets
Tempo – 1130
B3) PULL UP
3 sets 3-5 reps
30 seconds rest between sets
Tempo – 1130
WEEK 3, 6 & 9 DAY 3
Warm up – trigger point & foam roll as needed, shoulder external rotation 10/10 x 2
A1) BENCH PRESS
4 sets of 6 (2-2-2) reps @ 85% of 1RM
15 seconds rest between subset
2 minutes rest between sets
Tempo – 31X0
B1) BENT OVER BARBELL ROW
3-4 sets 12 reps
30 seconds rest between sets
Tempo – 1130
B2) SEATED SINGLE ARM SHOULDER PRESS
3-4 sets 12 reps
30 seconds rest between sets Tempo – 1130
B3) HANGING LEG RAISES 3 sets 15 reps
30 seconds rest between sets Tempo – 1130