TotalPowerTraining
Short Description
This program is one of Chris Barnards most best selling training systems for athletes of any sport....
Description
TOTAL%POWER%TRAINING
Total%Power% Training
By Chris Barnard
Copyright*2013*Overtime*Athletes*Inc.*All*Rights*Reserved.*No*part*of*this*book*may*be*reproduced*or*transmitted*in*any*form* by*any*means*graphic,*electronic,*or*mechanical*without*permission*in*writing*from*the*publisher.*The*techniques,*ideas,*and* suggestions*in*this*document*are*not*intended*as*a*substitute*for*proper*medical*advice.*Consult*your*physician*or*health*care* professional*before*performing*any*new*exercise*or*exercise*technique*particularly*if*you*have*any*chronic*or*recurring*conditions.* Any*application*of*the*techniques,*ideas,*and*suggestions*in*this*document*is*at*the*reader’s*sole*discretion*and*risk.*The*author’s* and*publisher*of*this*document*make*no*warranty*of*any*kind*in*regard*to*the*content*in*this*document,*including,*but*not*limited* are*not*liable*or*responsible*to*any*person*or*entity*for*any*errors*contained*in*this*document,*or*for*any*special,*incidental,*or* consequential*damage*caused*or*alleged*to*be*caused*directly*or*indirectly*by*the*information*contained*in*this*document
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Contents
Introduction to Iron
6
Theory
9
Philosophy
11
Template
15
Performance Assessment
16
Total Power Training Program
19
Final Thoughts
41
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W
elcome*to*Total*Power*Training,*I*want*to*commend*you*for*taking*steps*to*improve*your* performance*and*move*towards*your*goals.*I*want*to*start*off*by*saying*I*believe*this*
punching,*etc. Skills*necessary*for*your*sport*should*be*practiced*on*their*ownK*however*the*training*you*will* receive*in*this*program*will*help*you*to*amplify*and*maximize*these*skills,*enabling*you*to*perform* as*possible.*The*program*is*holistic*in*the*sense*that*it*includes*training*for*the*entire*body*and* are*laid*out.
see*drastic*improvements*in*performance. In*terms*of*the*necessary*equipment*needed*to*perform*Total*Power*Training,*I*have*done*my*best* to*design*the*workouts*so*they*can*be*done*with*implements*found*in*most*modestly*equipped* techniques*that*would*allow*me*to*receive*the*same*results*with*little*equipment. Lastly*I*would*highly*recommend*training*with*a*partner,*having*someone*else*there*to*push* you*even*further*will*always*result*in*your*greatest*output...*Unless*you*are*naturally*driven.* Regardless*I*want*to*wish*you*my*best*and*welcome*you*to*my*system*which*will*make*you*an* even*better*athlete.
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Introduction to Iron* As*a*boy*growing*up*in*south*Florida*I*tried*my*hand*at*every* sport*that*was*offered*in*my*immediate*vicinity.**Though*I* closest*to*my*heart*was*football.**My*football*team*became* my*surrogate*family*and*for*the*span*of*almost*a*decade*we* played*together.*Every*single*member*of*that*team*played* together*from*little*league*all*the*way*through*high*school. ** As*I*became*more*competitive*in*sports*and*football,*I*quickly* came*to*the*conclusion*that*if*I*really*wanted*to*stand*out,*I* time*I*stepped*into*a*gym.**My*buddy*Kenny’s*dad*took*us*to* his*local*gym.**Kenny’s*dad*was*no*ordinary*gym*goer,*he*was*a*southern*bred*bad*ass*who*had* previously*been*released*from*jail.*His*crime?**Being*a*suspected*mob*enforcer.**To*put*it*mildly* Kenny’s*dad*was*a*monster*and*showed*it*when*he*trained. ** I*remember*it*like*it*was*yesterday.*My*scraggly*group*of*friends*trailing*behind*“Big*Kenny”*as*he* walked*through*the*doors*of*the*old*hardcore*bodybuilding*gym*which*just*so*happened*to*be*on* the*rough*side*of*town.**Within*minutes*of*walking*into*the*joint*we*were*ushered*to*the*back*of*the* gym,*well*past*all*the*fancy*machines*and*found*ourselves*standing*in*what*looked*like*a*torture* chamber.*There*were*no*mirrors,*no*shiny*chrome*apparatuses,*there*was*only*an*iron*cage,*a* bar,*and*some*rusted*metal*plates. For*the*next*two*hours*“Big*Kenny”*punished*each*of*us*by*ordering*repetition*after*repetition*of* the*most*basic*movements.**I*can*still*recall*the*weakness*setting*in*and*my*knees*damn*near* buckling*as*we*moved*from*barbell*squats*to*the*bench*press. My*friends*Chad,*Kenny,*and*Jon*were*a*bit*older*than*me*and*throwing*around*more*weight*than* I*possibly*could*(Kenny*took*after*his*Father*and*went*on* to*hold*our*school’s*bench*record*of*365*as*a*Sophomore).** Though*I*was*the*youngest*of*the*bunch,*the*disparity*in* strength*forced*feelings*of*inadequacy*to*creep*up.*I*had* to*respond. I*came*up*with*a*master*plan. I*benched*nearly*everyday*in*hopes*of*increasing*my* 1*rep*max.*For*the*next*three*years*strength*became* an*obsession.*I*consumed*information*in*muscle* magazines*with*the*same*ferocity*I*choked*down*protein*bars.**I*was*determined*to*show*them,* I*was*determined*to*dominate*the*weight*room.**Sadly*my*infatuation*with*bigger*arms*and*a* bigger*bench*earned*me*nothing*more*than*a*mediocre*education*in*training*courtesy*of*the* any*faster,*stronger,*or*more*powerful.**Truth*is*the*more*of*these***“bodybuilders*styled*workouts”* I*did*the*more*I*strayed*from*performance. The*only*good*thing*that*came*from*the*3*years*of*chasing*my*tail*with*dead^end*workouts*and* misguided*readings*was*a*relentless*infatuation*to*perform*better*and*become*Bigger,*Stronger,* and*Faster. PAGE%6
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Turning Point out*of*high*school*I*linked*back*up*with*Big*Kenny*to*train*and*that*was*when*I*was*introduced*to* Powerlifting.**I*trained*with*him*every*Monday,*Wednesday,*and*Friday*of*the*week.*We*performed* the*Squat,*Bench,*and*Deadlift*in*respective*order*throughout*the*week.**Initially*I*was*fairly* skeptical*because*Kenny’s*approach*went*against*everything*I*had*read*about*all*those*years* back*in*the*magazines.**Despite*my*apprehension*I*decided*to*push*on*and*put*my*faith*in*Kenny,* how*could*I*not?*He*was*a*gorilla*in*the*weight*room. Six*months*later*my*body*had*transformed*from*a*scrawny*slapdick*to*a*stocky*“man^child”.*I*
A*few*years*later*I*happened*upon*my*second*experience*which*would*shape*how*I**performed.** To*make*a*long*story*short,*I*was*having*an*awesome*season*playing*H^Back*in*JUCO.** offers*from*big*time*D^1*schools,*my*name*was*being*tossed*around*as*a*ball*player*and*I*was*on* top*of*the*world.**That’s*when*things*came*crashing*down.*Midway*through*the*season*I*sustained* a*“career*ending”*injury*in*game*to*my*shoulder*(which*is*now*made*of*titanium)*and*told*I*would* never*play*at*a*high*level*again. In*those*few*minutes*the*doctors*told*me*I*would*be*sidelined*for*the*rest*of*the*season*and* puke*inducing*workouts*I*had*endured*with*the*boys*from*the*football*team*and*the*even*tougher* workouts*I*had*been*subject*to*with*Big*Kenny...*That’s*when*I*made*a*choice. I*would*comeback*but*this*time*I*would*be*better*than*ever.*For*the*next*few*days*I*sat*for*hours* on*end*perusing*the*Internet*for*personal*trainers*in*my*area. Over*the*course*of*my*search*I*came*across*a*guy*named* Elliott*Hulse,*I*don’t*know*why*but*something*told*me*this*was* the*guy*to*see*so*I*loaded*up*my*car,*called*my**buddy*and*I* drove*an*hour*south*to*meet*and*eventually*train*with*him.**As* you*may*know*the*rest*of*the*story*is*history.**We*trained*with* his*program*for*the*next*few*years. Elliott*introduced*a*style*of*training*that*made*me*and*my* buddy*Byron*shatter*our*performance*goals.**It*wasn’t* anything*magical*in*fact*looking*back*at*it*now*it*was*simply* well*programmed*intense*workouts*which*provided*us*the* correct*stimulus*to*maximize*our*potential*and*become*more*explosive*athletes. This*training*was*enough*to*get*me*to*the*point*where*I*joined*the*football*team*at*my*dream* school,*University*of*Miami.**( *^*just*to*clear*up*questions*I*get*about*UM,*I*got*picked* up*by*the*D^Line*coach*to*play*linebacker.**After*weeks*of*going*through*the*process*the*NCAA* deemed*me*ineligible*due*to*some*transfer/clearing*house*non*sense*that*was*later*cleared*up* mid*way*through*season*which*ultimately*screwed*me*over*in*my*last*year*of*football) Years*later*and*a*degree*in*Applied*Kinesiology*and*Physiology*from*U*of*Miami,*I*have*had*the* opportunity*to*take*over*coaching*at*Elliott’s*Strength*Camp,*the*gym*that*started*it*all.**Through* college,*my*training*experiences,*and*constant*research*I*am*able*to*selectively*train*local*talent*at* PAGE%7
TOTAL%POWER%TRAINING Strength*Camp.! Over*the*past*few*years*I*have*experimented,*tested*and*tweaked*this*program*with*a*wide* array*of*athletes.*It’s*the*same*system*I*used*to*prepare*for*the*NFL*combine*and*after*gathering* enough*evidence*regarding*the*effectiveness*of*this*program,*I*feel*that*it’s*time*to*share*it*with* other*athletes*looking*to*get*a*physical*edge. ** With*that*said,*thanks*for*trusting*in*my*program*and*methodologies,*I*look*forward*to*hearing* about*all*of*your*successes*and*achievements.
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Theory Explosive training or Power Training is*a*type*of*training*that*pertains*to*athletes*and*coaches* from*all*walks*of*competition*and*enhances*personal*performance*directly*to*the*particular* competition.*For*any*sport*requiring*jumping,*throwing,*striking,*accelerating,*and*changing* direction*it*would*make*perfect*sense*to*train*explosive*power*due*to*the*degree*of*sport* It*should*be*understood*that*as*an*athlete,*we*are*training*the*movement*not*the*muscle*or* isolation*of*one.*It’s*not*a*matter*of*what*your*leg*muscles*look*like*but*rather*what*they*are*doing* for*you*in*your*competition. With*that*being*said*if*we*break*down*the*actual*events*when*training*explosiveness*we*can*see*it* contains*two*phases*like*any*other*movementK*eccentric*and*concentric.*However,*depending*on* the*focus*of*the*training*we*will*manipulate*the*integration,*loads,*and*speeds*of*these*movements* to*improve*overall*power.**Which*simply*translates*to*the*rate*of*performance*of*any*power*athlete. I*don’t*want*to*give*you*guys*a*text*book*but*I*hope*to*provide*enough*physiology*background*to* help*you*understand*the*effects*this*training*will*have*on*your*body*and*to*your*overall*athleticism.** First*and*foremost*let*us*go*through*a*quick*and*rough*run*down*of*what*is*occurring*in*your*body* during*a*muscular*contraction*to*facilitate*a*movement.** cord,*otherwise*known*as*the*Central*Nervous*System.**Here*the*CNS* sends*a*signal*(action*potential)*down*the*spinal*cord*through*the* nerves*to*a*motor*unit.**A*motor*unit*is*composed*of*an*alpha*motor* system*and*the*actual*muscle*which*allows*movement*to*occur.**Larger* motor*units*function*to*innervate*larger*muscles*while*smaller*motor* If*I*put*this*in*metaphorical*terms*for*you*to*understand,*think*of*the*turning*on*of*a*light*in*your* wires*into*the*lamp*(signal*traveling*through*nervous*system).**The*lamp*produces*light*(your*body* produces*a*movement).**It*is*essential*to*grasp*this*concept*as*a*power*athlete*because*your* muscles. Now*that*we*understand*a*motor*unit*and*the*function*of*the*CNS*activating*your*muscles*for* movement*we*can*take*a*closer*look*into*the*muscle.**
and*excel*in*providing*speed,*power,*and*strength.**The*speed*of*these*contractions*is*extremely* fast*but*fatigue*rather*quickly.**For*our*purposes*of*this*training*we*will*be*focusing*on*the*“Fast*
they*play,*their*genetic*disposition,*and*their*training.**However,*research*has*shown*that*through* PAGE%9
TOTAL%POWER%TRAINING to*become*a*more*explosive*athlete. We*can*achieve*this*simply*by*the*demand*we*place*on*the*body.**If*I*take*an*endurance*athlete* body*will*eventually*begin*to*physiologically*transform.**This*athlete*will*begin*to*recruit*these* higher*bouts*of*intensity,*more*motor*units*are*recruited*and*“wake*up”*the*muscles*that*may*have*
As*well*as*neural*adaptation,*we*can*look*at*the*rate coding mechanism*and*how*this*is*shown*to* be*improved*through*this*training.*Rate*coding*can*simply*be*termed*as*the*frequency*that*those* signals*are*sent*to*your*muscles*from*your*brain*via*action*potentials.*If*we*are*able*to*improve*the* amount*of*muscles*activated*(motor*units*recruited)*and*how*fast*we*get*those*muscles*working* (rate*coding)*we*can*severely*improve*your*overall*performance*as*an*athlete*by*increasing*your* rate*of*force*development*(how*fast*you*can*produce*force).* Almost*every*athlete*needs*to*display*strength*and*power*but*most*of*all*they*need*to*be*ready*to* perform*any*movement*pattern*(regarding*their*sport)*at*any*given*time. To*mimic*this,*we*break*down*the*main*movement*patterns*and*attack*these*muscles/motions* with*precision.*When*we*break*down*the*kinesiology*of*an*athlete*the*most*important,*but*most* posterior*chain*muscles.*Everyone*wants*to*have*a*bigger*bench*it*seems,*which*is*a*good*upper* body*movement*but*it*is*inferior*to*other*movements*for*an*athlete*such*as*bend,*lunge,*squat,* twist,*or*gait. By*amplifying*these*primal*movement*components*we*can*coordinate*the*body*to*move*faster*and*
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Philosophy To*understand*how*I*developed*the*template*for*this*program*you*would*need*to*understand*my* failures*as*a*coach*training*myself*and*athletes. As*an*aspiring*coach*and*dreams*of*still*playing*football,*I*searched*up*and*down*for*the*“holy* grail”*in*training.**I*wanted*a*breakthrough*program*that*got*results!**So*I*consumed*every*
coaches,*Verkhoshansky,*Mel*Siff,*Paul*Chek,*Louie*Simmons,*Wendler,*Hulse,*Defranco,*Biagioli,* Tudor*Bompa,*Charlie*Francis*etc.**You*get*the*point*that*I*loved*to*read*the*guys*that*were* effective*training*actual*athletes*not*just*reciting*a*text*book.**In*creating*this*program,*I*was*in*no* way*attempting*to*recreate*the*wheel.**All*I*wanted*to*do*as*a*new*strength*coach*was*take*bits* and*pieces*from*every*coach*who*has*paved*the*way*before*me*and*develop*a*master*plan.**I* began*implementing*these*new*methods*on*myself*and*then*proceeded*to*experiment*on*athletes* I*was*helping*out.** I*found*myself*studying*and*playing*with*the*force*velocity*curve.**For*those*of*you*unfamiliar*with* this*graph*it*is*actually*the*relationship*between*muscle*contraction*able*to*produce*force*versus* velocity.**For*your*purpose*of*understanding*this*training,*we*can*see*force*and*velocity*have*an* inverse*relationship.**The*heavier*the*load*the*slower*you*lift*it*and*the*lighter*the*load*the*faster* you*lift*it.**Makes*sense*right? I*was*seeing*massive*strong*guys*getting*stronger*and*then*I*was*also*seeing*skinny*small*guys* getting*faster.**I*wanted*to*take*the*best*of*both*training*methods*to*develop*a*complete*power* athlete*by*manipulating*this*curve*by*basing*a*lot*of*training*in*the*power*area,*which*is*where*we* typically*perform*in*during*competition.* for*athletes*to*become*explosive.**What*I*was*able*to*devise*was*a*complete*training*program* following*the*principles*laid*before*me*to*bridge*the*gap*between*speed*and*power*training*and* absolute*strength.
Revelations Earlier*I*explained*my*introduction*to*weight*training*and*how*2*events*helped*shape*my*athletic* career*and*outlook.**Since*then*I*have*many*mini*revelations*in*strength*and*conditioning*that* have*cultivated*my*approach*to*training.**I*want*to*convey*these*to*you*with*examples*that*allow* you*to*step*into*the*world*of*my*experiences*in*complete*correlation*with*the*parameters*of*this* program. 1. Speed and Power Training I*will*go*on*record*and*say*that*there*have*been*3*major*experiences*that*I*have*had*that*have* heavy*squats* and*deadlifts*like*I*mentioned*with*Big*Kenny.**The*intense*activation*of*my*posterior*chain*did* wonders*for*my*sprinting*and*jumping*performance*without*a*single*speed*drill.**A*good*base*of* strength*is*still*by*far*my*number*one*training*tool*to*express*speed*in*athletes.**The*next*2*came* when*I*began*training*with*Elliott*and*they*basically*coincided*with*each*other.**Elliott*introduced* me*to*corrective*stretching*and*jumping!**Every*training*session*began*with*corrective*stretches*to* PAGE%11
TOTAL%POWER%TRAINING help*balance*out*my*body*and*then*followed*with*intense*bouts*of*plyometrics*that*were*varied*on* a*daily*basis*to*compensate*for*neural*adaptation.**I*remember*expressing*my*concerns*to*Elliott* that*we*did*not*run*enough*in*his*training*and*I’ll*always*remember*him*giving*me*the*“why*is*this* kid*questioning*my*expertise”*look.**It’s*funny*because*it*is*the*same*look*I*give*to*my*athletes*that* I*train*now.**It’s*not*that*I*am*against*running*I’m*just*against*high*volume*running*when*the*goal* is*to*become*faster*and*more*explosive.**A*barrage*of*plyometrics*in*your*training*will*improve* rate*of*force*development*which*will*lead*to*more*powerful*movements*in*competition.**Corrective*
What to do* In*addition*to*these*three*keys*I*have*outlined*you*will*be*performing*a*series*of*warm^up*and* activation*movements*to*help*aid*the*body’s*process*to*produce*force.**The*warm^up*portion* of*the*training*not*only*aids*in*the*stretching*and*mobility*of*the*body*but*aids*in*awakening*of* phasic*(weak)*muscles*and*the*loosening*of*tonic*(tight)*muscles.**The*program*breaks*down*the* main*sections*of*the*body*that*need*to*perform*explosively*in*competition*and*you*will*train*these* compartments*with*an*individual*plyometric*movement.**The*main*“compartments”*I*am*referring* to*are,*a*unilateral*lower*body*plyo,*upper*body*plyo,*bilateral*plyo,*and*a*lateral*lower*body*plyo* to*ensure*we*are*working*in*multiple*planes.**This*will*be*followed*with*an*absolute*strength* movement*that*will*aid*in*the*force*output*of*your*body.**By*training*these*speed/power*movements* we*will*be*focusing*on*rate*of*force*development*and*take*the*new*obtained*strength*gains*and* transfer*them*into*power*production.
2. Strength Training This*will*be*the*most*debated*area*of*this*program*to*many*coaches*but*I*cannot*take*away*from* you*or*your*athletes*in*obtaining*maximal*results.**You*see*I*wanted*to*play*it*safe*and*base*this* with*my*“educational*background”.**However,*when*it*comes*down*to*my*actual*experiences*I* had*to*go*with*what*is*truly*helping*myself*and*every*athlete*I*have*ever*worked*with*to*get*huge* results! training*protocols.**In*college*football*I*worked*hard*pre^season*to*get*some*good*numbers*up* with*our*D^1*strength*coach.**He*had*a*classic*western*linear*periodization*program*instilled*in*our* in*the*beginning*phase*of*adaptation*and*every*athlete*was*hitting*each*and*every*number.**As* we*progressed*into*strength*it*became*a*mess.**Some*guys*were*no*where*near*what*they*were* supposed*to*lift*and*others*were*left*still*wanting*to*add*weight.**By*the*end*I*felt*as*if*my*respect* for*the*program*was*lost*as*I*didn’t*hit*any*PR’s*that*I*intended*to*hit*by*the*end*of*the*program.** Now*this*is*not*saying*I*totally*discredit*this*method*of*training*progression.**I*respect*many* coaches*who*use*this*especially*in*a*slow*progression*to*build*a*great*infrastructure*of*strength.** However,*when*dealing*with*athletes*who*typically*have*2*seasons*per*year*and*lack*consistency* in*the*weight*room*I*noticed*I*needed*to*focus*on*my*two*top*priorities.**This*was*to*make*them* time*as*possible*since*I*rarely*had*them*on*a*consistent*training*protocol*for*12*months.* Think*about*having*a*football*player*for*the*summer*after*spring*ball.**I*would*have*typically*3* months*of*undivided*training.**In*this*time*I*need*to*turn*his*game*inside*out*and*make*him*as*big,* strong,*and*fast*as*I*can*in*that*time.**The*slow*percentage*based*programs*adding*10*lbs*on*to* PAGE%12
TOTAL%POWER%TRAINING his*maxes*wasn’t*cutting*it.**Especially*when*in*the*back*of*my*head*I*know*he*could*be*making* coaches*get*so*consumed*by*numbers*on*a*bench*or*squat*and*forget*that*this*is*not*necessarily* making*them*a*better*ball*player.**Sure*it*may*correlate*but*it*takes*speed,*power,*mobility,*and* functional*components*to*work*in*unison*to*increase*performance.**So*becoming*a*better*deadlifter* will*not*solely*make*you*a*better*football*player. What to do To*understand*my*method*of*training*strength*we*can*revert*back*to*the*science*section*of*this* manual*on*the*nervous*system*being*the*main*focus*of*strength*development.**We*need*to*apply* This*is*where*my*experience*with*Strongman*comes*in.**I*by*no*means*claim*to*be*some*world* class*Strongman.**I*competed*in*one*competition*and*took*1st*but*my*partner*Elliott*was*a* pressing*logs,*and*loading*stones*it*was*very*foreign*to*my*gym*style*movements.**When*Elliott* and*I*trained*for*our*competition*there*was*virtually*one*goal,*develop*the*most*strength*as*we* could*on*each*and*every*apparatus*until*the*actual*events*were*released*that*we*would*compete* in.** The*training*was*very*dense*which*started*with*high*volume*moderate*intensity*to*learn*the* movements*and*then*shifted*immediately*to*low*volume*high*intensity*to*gain*the*strength*needed.** When*it*comes*to*training*strongman*there*was*no*such*thing*as*percentages.**Each*and*every* week*we*were*trying*to*PR*in*some*way*or*another.**Besides*how*can*you*use*percentages* when*you*have*5*stones*with*each*weighing*40*lbs.*in*difference?**Regardless*we*were*getting* tremendously*strong*and*focused*every*few*weeks*on*a*few*new*apparatuses*to*maximize*in* strength.**We*deloaded*when*needed*(usually*every*4th*week)*and*I*was*getting*crazy*results.** Not*only*was*I*getting*good*at*strongman*but*the*stimulus*on*my*nervous*system*was*transferring* over*to*all*my*other*lifts. This*is*where*I*developed*training*maximal*strength*in*TPT.**You*will*be*given*a*series*of*lifts* each*week*and*for*the*next*3*weeks*you*will*try*to*maximize*your*numbers*in*this*lift*for*one*block* before*deloading*and*moving*to*the*next*variation*of*movement,*just*like*we*did*while*training* strongman.**The*only*difference*is*these*movements*I*broke*down*into*4*components*that*are* found*to*aid*in*performance*of*athletes.*A*powerful*pull,*powerful*press,*a*strength*press,*and*a* strength*hip*extension.**Although*we*are*consistently*taxing*the*nervous*system*every*workout* with*plyometrics*and*lifts*we*combat*this*with*low*volume*and*deloading*or*balancing*the*nervous* system*every*fourth*week. In*this*program*you*will*notice*that*I*constantly*switch*up*the*variation*of*lifts.**This*is*my* choice*from*experience*with*athletes*of*applying*a*new*stimulus*every*month*to*combat*neural* adaptation.**Remember*I*don’t*care*to*make*them*a*better*lifter,*I*want*to*make*them*a*better* athlete.**So*constantly*throwing*new*movements*at*your*nervous*system*while*aligning*them*with* similar*movements*becomes*a*successful*progression*for*athletic*performance. 3. Auxiliary Movements purchased*a*book*called*“Eat,*Move,*and*Be*Healthy”*by*Paul*Chek.**In*this*resource*he*highlights* the*primal*movement*patterns,*squat,*lunge,*bend,*push,*pull,*gait,*and*twist.**These*movements* were*key*into*understanding*the*basics*of*how*the*body*is*broken*down*to*actions*we*perform* in*competition.*Along*with*learning*this,*my*last*year*in*college*I*would*wake*up*early*every* PAGE%13
TOTAL%POWER%TRAINING morning*to*go*lift*in*the*weight*room*with*my*professor*Brian*Biagioli*a*former*D^1*football*strength* energy*transference*throughout*the*body*and*making*the*body*move*in*unison*which*would*aid*in* the*overall*development*of*my*athletic*performance. What to do In*this*program*you*will*perform*these*basic*primal*movement*patterns*and*then*you*will*begin* competition*and*aid*in*the*production*of*more*powerful*and*stable*movements. 4.
Core Exercises
When*training*core*as*an*athlete*I*realized*that*the*circuit*after*circuit*of*repetitions*didn’t*help* me*nearly*as*much*as*performance*focused*core*exercises.**A*6*pack*is*cool*to*look*at*but*as* an*athlete*you*need*to*ask*yourself*how*functional*is*your*core*in*your*competition.**The*twist* movement*is*one*of*the*most*used*movements*through*the*body*in*athletics*but*rarely*is*it*trained.** The*other*lack*is*stability*in*the*core.**When*you*want*to*transfer*energy*you*need*to*have*an* isometrically*solid*core*that*will*allow*you*to*follow*through*with*the*movement*your*body*is* attempting*to*produce*whether*it*be*cutting,*running,*jumping,*throwing,*etc. What to do of*energy*as*an*integrated*type*twisting*pattern.***The*other*will*be*through*maintaining*stability* through*the*core*in*various*isometric*holds.**
PAGE%14
TOTAL%POWER%TRAINING
Total Power Training Template
Day 1
Day 2
Day 3
Day 4
Unilateral Plyometric
Upper Plyometric
Bilateral Plyometric
Lateral Plyometric
Lower Power
Upper Strength
Lower Strength
Upper Power
Auxiliary
Auxiliary
Auxiliary
Auxiliary
Day 1
Day 2
Day 3
Day 4
Unilateral Plyometric
Upper Plyometric
Bilateral Plyometric
Lateral Plyometric
Lower Power
Upper Strength
Lower Strength
Upper Power
a. Unilateral Auxiliary
a. Vertical Push
a. Unilateral Auxiliary
a. Horizontal Push
b. Iso-Hamstring/ Glute
b. Horizontal Pull
b. Posterior Chain Aux.
b. Vertical Pull
Core (static)
Tricep Complex
Core (energy transfer)
Shoulder Complex
PAGE%15
TOTAL%POWER%TRAINING
Performance Assessment Pre Training Weight Bench Press Squat Vertical Jump Broad Jump 20 yard Dash
Clean
Jerk
PAGE%16
Goals
Post Training
TOTAL%POWER%TRAINING
Performing the Program It*is*important*to*follow*the*program*correctly*in*order*to*make*sure*you*are*receiving*the*right* stimulus*to*increase*the*performance*of*the*athlete. Here*is*a*simple*guide*to*make*sure*you*are*performing*it*correctly. Step 1: PreHab/Mobility And Flexibility Muscle*imbalances*are*the*leading*cause*of*injury*in*elite*athletes.*Each*athlete*must*complete* the*Prehab*Warm^Up*to*avoid*muscle*imbalances*before*the*Dynamic*Warm^Up*and*all*training,* which*is*found*in*the*videos.**For*upper*body*days*you*will*perform*the*upper*body*prehab*and* for*lower*body*days*perform*the*lower*body*prehab*each*individual*movement*calls*for*2*rounds* consisting*of*20*repetitions*each*movement. Step 2: Warm-up* Make*sure*the*Dynamic*Warm^up*from*the*video*is*performed*before*every*training*session. Step 3: Lifting Key Points Warm*up*Sets*^*I*usually*advise*2*warm^up*sets*when*performing*the*main*compound*movement* for*strength*or*power*and*then*lead*into*the*instructed*working*sets*in*the*table. Load*^*Make*sure*that*you*choose*a*weight*that*you*can*not*perform*more*than*the*number*of* reps*given*but*can*complete*the*full*amount*of*reps*with.*Typically*I*suggest*building*up*to*your* max*lift.**For*instance*if*it*calls*for*a*2*rep*max*the*prior*4*sets*should*be*a*consistent*build*up.**So* say*you*ended*at*a*300lb*2RM.**It*should*look*something*like*this* * Warm*Up*Set*^*135*x*5 * Warm*Up*Set*^*185*x*5 * Set*1*^*225*x*2 * Set*2*^*265*x*2 * Set*3*^*275*x*2 * Set*4*^*285*x*2 * Set*5*^*300*(2RM) The*biggest*trick*is*to*learn*yourself*and*plan*accordingly.**These*numbers*are*not*set*in*stone*it’s* just*an*example*of*how*a*typical*build*up*should*look.**If*you*are*weaker*you*would*need*to*build* up*to*your*max*with*the*same*recommended*volume.** Sets*&*Reps*^*The*number*of*sets*and*reps*is*given*in*each*table*to*show*the*athlete*what*they* must*perform*for*each*movement*on*each*and*everyday.* Rest*^*sets*of*reps*less*than*5*=*2*^*3*minutes*rest*between*sets.*Sets*of*reps*greater*than*5*=* 60*^*90*seconds*rest*between*sets.*The*exception*to*this*is*when*the*program*calls*for*a*superset.* Super*Set*^*When*a*series*of*movements*has*a*sub^letter*next*to*them*i.e.*2a,2b,2c,*these* movements*will*be*performed*one*after*the*other*in*order*until*complete.*For*instance:*Day*1* has*walking*lunges*and*hip*thrusts,*these*will*be*done*in*order*and*right*after*each*other.*Then* when*the*thrusts*are*done*the*athlete*will*rest*and*start*back*over*with*lunges*until*all*the*sets*are* complete. Recording*^*Make*sure*to*write*down*the*weight*that*you*performed*the*lift*with*in*the*table*to* keep*track*of**your*progress. PAGE%17
TOTAL%POWER%TRAINING
In*this*program*I*utilize*some*equipment*that*may*be*foreign*to*you*such*as*the*use*of*bands,* utilizing*them*in*my*training.** However,*when*I*was*away*from*Strength*Camp*I*didn’t*always*have*these*available.**I*still*utilized* this*same*training*but*just*subbed*and*repeated*the*main*complex*lifts*that*did*not*require*the* squat,*front*squat,*deadlift*etc.**When*it*came*to*jumping*and*plyos*I*would*need*to*be*creative* The*point*is*you*should*be*able*to*develop*the*same*degree*of*athleticism*with*or*without*these* tools.**I*placed*them*in*the*program*because*that*is*how*our*athletes*train*since*they*are*available.** template*I*provided. comfortable*with,*I*suggest*focusing*on*the*lifts*you*can*perform*at*a*high*intensity.**The*power* load.**Like*I*mentioned*I*am*more*focused*on*you*becoming*a*better*athlete*not*a*better*lifter.** So*when*in*doubt*maximize*what*you*have*and*learn*technique*of*other*movements*on*the*side*of* your*training.
PAGE%18
TOTAL%POWER%TRAINING
The Program
PAGE%19
TOTAL%POWER%TRAINING
Sample Page Day 1 1.Prowler/Sled
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
20 yards
20 yards
20 yards
20 yards
20 yards
20 yards
2. Power Snatch
3x
3.A.Twisting Lunge
12x 45
12x 45
12x 45
12x 45
3.B.Swiss Ball Bridge
6x BW
6x BW
6x BW
6x BW
4.Weighted Plank
Day 2
2x
175
1x
185
1x
200
225
1rm 245
1min
1min
1min
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
6x
6x
6x
6x
6x
6x
3x
275
2x
315
1x
335
1x
365
3.A.BB Military Press
6x
175
6x
185
6x
185
6x
185
3.B.1 Arm Cable Row
6x 75
6x 75
6x 75
6x 75
4. Close Grip Press
6x 225
6x 235
6x 235
6x 250
Day 3
1x
1min
1.MB Slams 2.Rev Band Press
155
1x
385
1rm 395
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
1.Hurdle Jump
3 Jumps
3 Jumps
1 Jump
1 Jump
1 Jump
1RM 63 in
2. Trap Bar Deadlift
3x 315
2x 365
1x 405
1x 495
3.A.BB Step Up’s
12x 185
12x 185
12x 185
12x 185
3.B.Bwd Sled Drag
6x heavy
6x
6x
6x
4.Rev Woodchop
6 ea side
6 ea side
6 ea side
6 ea side
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
6 Jumps
6 Jumps
6 Jumps
6 Jumps
6 Jumps
6 Jumps
Day 4 1.V Jumps 2.Split Jerk
3x 185
2x 200
1x 225
1x 250
3.A. DB Floor Press
6x 80s
6x 100s
6x 100s
6x 100s
3.B.Pulldowns
6x Heavy
6x
6x
6x
4. W,T,Y’s
6x 10s
6x 10s
6x 10s
6x 10s
PAGE%20
1x 545
1x 255
1rm 585
1rm 265
TOTAL%POWER%TRAINING
Week 1 Day 1 1. Power Skips
Set 1
Set 2
Set 3
15 yards
15 yards
15 yards
Set 4
2. Power Clean
3x
3x
3RM
3.A. Walking DB Lunge
20x
20x
20x
20x
3.B. Hip Thrusts
10x
10x
10x
10x
4. 3 Way Plank
30 s. each
30 s. each
30 s. each
30 s. each
Set 1
Set 2
Set 3
Set 4
5xBW
5xBW
5xBW
Day 2 1.Clap Push Ups 2. Bench Press
3x
3x
3RM
3.A.DB Military Press
10x
10x
10x
10x
3.B. 1 Arm Row
10x
10x
10x
10x
4. DB Skull Crusher
10x
10x
10x
10x
Set 1
Set 2
Set 3
3 Jumps
3 Jumps
3 Jumps
Day 3 1. Box Jump
Set 4
2. Box Squat
3x
3x
3RM
3.A. Step Up’s
20x
20x
20x
20x
3.B. RDL
10x
10x
10x
10x
4. MB Side Toss
10 ea side
10 ea side
10 ea side
10 ea side
Set 1
Set 2
Set 3
Set 4
10 Jumps
10 Jumps
10 Jumps
Day 4 1. Ski Jumps 2. Push Press
3x
3x
3RM
3.A. DB Neutral Press
10x
10x
10x
10x
3.B.Chin Ups
10x
10x
10x
10x
4. Scarecrows
10x
10x
10x
10x
PAGE%21
TOTAL%POWER%TRAINING
Week 2 Day 1 1. Power Skips
Set 1
Set 2
Set 3
Set 4
Set 5
15 yards
15 yards
15 yards
15 yards
15 yards
2. Power Clean
2x
2x
2x
2x
3.A. Walking DB Lunge
16x
16x
16x
16x
3.B. Hip Thrusts
8x
8x
8x
8x
4. 3 Way Plank
45 s. each
45 s. each
45 s. each
45 s. each
Set 1
Set 2
Set 3
Set 4
Set 5
5xBW
5xBW
5xBW
5xBW
5xBW
Day 2 1.Clap Push Ups 2. Bench Press
2x
2x
2x
2x
3.A.DB Military Press
8x
8x
8x
8x
3.B. 1 Arm Row
8x
8x
8x
8x
4. DB Skull Crusher
8x
8x
8x
8x
Day 3 1. Box Jump
Set 2
Set 3
Set 4
Set 5
3 Jumps
3 Jumps
1 Jump
1 Jump
1 Jump
2x
2x
2x
2x
3.A. Step Up’s
16x
16x
16x
16x
3.B. RDL
8x
8x
8x
8x
Day 4 1. Ski Jumps
2RM
8 ea side
8 ea side
8 ea side
8 ea side
Set 1
Set 2
Set 3
Set 4
Set 5
8 Jumps
8 Jumps
8 Jumps
8 Jumps
8 Jumps
2. Push Press
2x
2x
2x
2x
3.A. DB Neutral Press
8x
8x
8x
8x
3.B.Chin Ups
8x
8x
8x
8x
4. Scarecrows
8x
8x
8x
8x
PAGE%22
2RM
Set 1
2. Box Squat
4. MB Side Toss
2RM
2RM
TOTAL%POWER%TRAINING
Week 3 Day 1 1. Power Skips
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
15 yards
15 yards
15 yards
15 yards
15 yards
15 yards
2. Power Clean
3x
2x
1x
1x
3.A. Walking DB Lunge
12x
12x
12x
12x
3.B. Hip Thrusts
6x
6x
6x
6x
4. 3 Way Plank
1min each
1min each
1min each
1min each
Day 2
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
1.Clap Push Ups
5xBW
5xBW
5xBW
5xBW
5xBW
5xBW
2. Bench Press
3x
2x
1x
1x
3.A.DB Military Press
6x
6x
6x
6x
3.B. 1 Arm Row
6x
6x
6x
6x
4. DB Skull Crusher
6x
6x
6x
6x
Day 3
1x
1x
1rm
1rm
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
1. Box Jump
3 Jumps
3 Jumps
1 Jump
1 Jump
1 Jump
1RM
2. Box Squat
3x
2x
1x
1x
3.A. Step Up’s
12x
12x
12x
12x
3.B. RDL
6x
6x
6x
6x
4. MB Side Toss
6 ea side
6 ea side
6 ea side
6 ea side
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
6 Jumps
6 Jumps
6 Jumps
6 Jumps
6 Jumps
6 Jumps
Day 4 1. Ski Jumps 2. Push Press
3x
2x
1x
1x
3.A. DB Neutral Press
6x
6x
6x
6x
3.B.Chin Ups
6x
6x
6x
6x
4. Scarecrows
6x
6x
6x
6x
PAGE%23
1x
1x
1rm
1rm
TOTAL%POWER%TRAINING
Week 4 Day 1 1. Power Skips
Set 1
Set 2
Set 3
15 yards
15 yards
15 yards
Set 4
2. Power Clean (half 1rm)
4x
4x
4x
4x
3.A. Walking DB Lunge
12x
12x
12x
12x
3.B. Hip Thrusts
6x
6x
6x
6x
4. 3 Way Plank
30 s. each
30 s. each
30 s. each
30 s. each
Set 1
Set 2
Set 3
Set 4
5xBW
5xBW
5xBW
Day 2 1.Clap Push Ups 2. Bench Press (half 1rm)
4x
4x
4x
4x
3.A.DB Military Press
6x
6x
6x
6x
3.B. 1 Arm Row
6x
6x
6x
6x
4. DB Skull Crusher
6x
6x
6x
6x
Day 3 1. Box Jump
Set 1
Set 2
Set 3
3 Jumps
3 Jumps
3 Jumps
Set 4
2. Box Squat (half 1rm)
4x
4x
4x
4x
3.A. Step Up’s
12x
12x
12x
12x
3.B. RDL
6x
6x
6x
6x
4. MB Side Toss
6 ea side
6 ea side
6 ea side
6 ea side
Set 1
Set 2
Set 3
Set 4
10 Jumps
10 Jumps
10 Jumps
Day 4 1. Ski Jumps 2. Push Press (half 1rm)
4x
4x
4x
4x
3.A. DB Neutral Press
6x
6x
6x
6x
3.B.Chin Ups
6x
6x
6x
6x
4. Scarecrows
6x
6x
6x
6x
PAGE%24
TOTAL%POWER%TRAINING
Week 5 Day 1 1. Single Leg Broad Jump
2. Hang Clean 3.B. Buddy Hamstrings
4. Suitcase Walk
Set 1
Set 2
Set 3
3 ea Leg
3 ea Leg
3 ea Leg
Set 4
3x
3x
3RM
20x
20x
20x
20x
10x
10x
10x
10x
30 yards
30 yards
30 yards
30 yards
Day 2
Set 1
Set 2
Set 3
Set 4
1.MB Lying Chest Pass
5x
5x
5x
2. Board Press
3x
3x
3RM
3.A. 1 Arm DB Jerk
10x
10x
10x
10x
10x
10x
10x
10x
10x
10x
10x
10x
4. Rope Pressdown
Day 3 1. ESS Box Jump
Set 1
Set 2
Set 3
3 Jumps
3 Jumps
3 Jumps
Set 4
2. Front Squat
3x
3x
3RM
3.A. Bulgarian Squat
20x
20x
20x
20x
3.B. Good Mornings
10x
10x
10x
10x
4. Russian Twists
10 ea side
10 ea side
10 ea side
10 ea side
Set 1
Set 2
Set 3
Set 4
6 Jumps
6 Jumps
6 Jumps
Day 4 1. Lateral Broad Jump
2. Power Jerk
3x
3x
3RM
3.A. DB Bench Press
10x
10x
10x
10x
3.B.Underhand Chin Ups
10x
10x
10x
10x
4. Face Pulls
10x
10x
10x
10x
PAGE%25
TOTAL%POWER%TRAINING
Week 6 Day 1 1. Single Leg Broad Jump
2. Hang Clean 3.B. Buddy Hamstrings
4. Suitcase Walk Day 2
Set 1
Set 2
Set 3
Set 4
Set 5
3 ea Leg
3 ea Leg
1 ea Leg
1 ea Leg
1 ea Leg
2x
2x
2x
2x
16x
16x
16x
16x
8x
8x
8x
8x
30 yards
30 yards
30 yards
30 yards
Set 1
Set 2
Set 3
Set 4
Set 5
5x
5x
5x
5x
5x
1.MB Lying Chest Pass
2. Board Press
2x
2x
2x
2x
3.A.1 Arm DB Jerk
8x
8x
8x
8x
8x
8x
8x
8x
8x
8x
8x
8x
4. Rope Pressdown
Day 3 1. ESS Box Jump
Set 2
Set 3
Set 4
Set 5
3 Jumps
3 Jumps
1 Jump
1 Jump
1 Jump
2x
2x
2x
2x
3.A. Bulgarian Squat
16x
16x
16x
16x
3.B. Good Mornings
8x
8x
8x
8x
Day 4 1. Lateral Broad Jump
2RM
8 ea side
8 ea side
8 ea side
8 ea side
Set 1
Set 2
Set 3
Set 4
Set 5
4 Jumps
4 Jumps
4 Jumps
4 Jumps
4 Jumps
2. Power Jerk
2x
2x
2x
2x
3.A. DB Bench Press
8x
8x
8x
8x
3.B.Underhand Chin Ups
8x
8x
8x
8x
4. Face Pulls
8x
8x
8x
8x
PAGE%26
2RM
Set 1
2. Front Squat
4. Russian Twists
2RM
2RM
TOTAL%POWER%TRAINING
Week 7 Day 1
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
1. S. Leg Broad Jump
3 ea Leg
3 ea Leg
1 ea Leg
1 ea Leg
1 ea Leg
1 RM
2. Hang Clean
3x
2x
1x
1x
1x
12x
12x
12x
12x
6x
6x
6x
6x
3.B. Buddy Hamstrings
4. Suitcase Walk
Day 2
30 yards
30 yards
30 yards
30 yards
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
5x
5x
5x
5x
5x
5x
1.MB Lying Chest Pass
2. Board Press
3x
2x
1x
1x
3.A.1 Arm DB Jerk
6x
6x
6x
6x
6x
6x
6x
6x
6x
6x
6x
6x
4. Rope Pressdown
1rm
1x
1rm
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
1.ESS Box Jump
3 Jumps
3 Jumps
1 Jump
1 Jump
1 Jump
1RM
2.Front Squat
3x
2x
1x
1x
3.A.Bulgarian Squat
12x
12x
12x
12x
3.B.Good Mornings
6x
6x
6x
6x
4.Russian Twists
6 ea side
6 ea side
6 ea side
6 ea side
Day 4
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
2 Jumps
2 Jumps
2 Jumps
2 Jumps
2 Jumps
2 Jumps
Day 3
1.Lat Broad Jumps
2. Power Jerk
3x
2x
1x
1x
3.A.DB Bench Press
6x
6x
6x
6x
3.B.Underhand Chin Ups
6x
6x
6x
6x
4. Face Pulls
6x
6x
6x
6x
PAGE%27
1x
1x
1rm
1rm
TOTAL%POWER%TRAINING
Week 8 Day 1 1.Single Leg Broad Jump 2. Hang Clean (half 1rm)
3.B.Buddy Hamstring 4. Suitcase Walk
Set 1
Set 2
Set 3
3 ea Leg
3 ea Leg
3 ea Leg
Set 4
4x
4x
4x
4x
12x
12x
12x
12x
6x
6x
6x
6x
30 yards
30 yards
30 yards
30 yards
Set 1
Set 2
Set 3
Set 4
5x
5x
5x
Day 2 1.MB Lying Chest Pass 2.Board Press (half 1rm)
4x
4x
4x
4x
3.A.1 Arm DB Jerk
6x
6x
6x
6x
6x
6x
6x
6x
6x
6x
6x
6x
4.Rope Pressdown
Set 1
Set 2
Set 3
3 Jumps
3 Jumps
3 Jumps
Day 3 1.ESS Box Jump
Set 4
2.Front Squat (half 1rm)
4x
4x
4x
4x
3.A.Bulgarian Squat
12x
12x
12x
12x
3.B.Good Mornings
6x
6x
6x
6x
4. Russian Twist
6 ea side
6 ea side
6 ea side
6 ea side
Set 1
Set 2
Set 3
Set 4
10 Jumps
10 Jumps
10 Jumps
Day 4 1.Lateral Broad Jump 2. Power Jerk (half 1rm)
4x
4x
4x
4x
3.A. DB Bench Press
6x
6x
6x
6x
3.B.Underhand Chin Ups
6x
6x
6x
6x
4. Face Pulls
6x
6x
6x
6x
PAGE%28
TOTAL%POWER%TRAINING
Week 9 Day 1 1. Prowler/Sled
Set 1
Set 2
Set 3
20 yards
20 yards
20 yards
Set 4
2. Power Snatch
3x
3x
3RM
3.A. Twisting Lunge
20x
20x
20x
20x
3.B.Swiss Ball Bridge
10x
10x
10x
10x
4.Weighted Plank Day 2
30 sec.
30 sec.
30 sec.
30 sec.
Set 1
Set 2
Set 3
Set 4
10x
10x
10x
1.MB Slams 2.Reverse Band Press
3x
3x
3RM
3.A.BB Military Press
10x
10x
10x
10x
3.B.1 Arm Cable Row
10x
10x
10x
10x
4.Close Grip Press
10x
10x
10x
10x
Set 1
Set 2
Set 3
3 Jumps
3 Jumps
3 Jumps
Day 3 1. Hurdle Jump
Set 4
2.Trap Bar Deadlift
3x
3x
3RM
3.A.BB Step Up’s
20x
20x
20x
20x
3.B.Backward Sled Drag
10x
10x
10x
10x
4.Reverse Woodchop
10 ea side
10 ea side
10 ea side
10 ea side
Set 1
Set 2
Set 3
Set 4
10 Jumps
10 Jumps
10 Jumps
Day 4 1. V Jumps 2. Split Jerk
3x
3x
3RM
3.A. DB Floor Press
10x
10x
10x
10x
3.B.Pulldowns
10x
10x
10x
10x
4. W,T,Y’s
10x
10x
10x
10x
PAGE%29
TOTAL%POWER%TRAINING
Week 10 Day 1 1. Prowler/Sled
Set 1
Set 2
Set 3
Set 4
Set 5
20 yards
20 yards
20 yards
20 yards
20 yards
2. Power Snatch
2x
2x
2x
2x
3.A.Twisting Lunge
16x
16x
16x
16x
3.B.Swiss Ball Bridge
8x
8x
8x
8x
4.Weighted Plank Day 2
45 sec.
45 sec.
45 sec.
45 sec.
Set 1
Set 2
Set 3
Set 4
Set 5
8x
8x
8x
8x
8x
1.MB Slams 2.Reverse Band Press
2x
2x
2x
2x
3.A.BB Military Press
8x
8x
8x
8x
3.B.1 Arm Cable Row
8x
8x
8x
8x
4.Close Grip Press
8x
8x
8x
8x
Day 3 1. Hurdle Jump
Set 2
Set 3
Set 4
Set 5
3 Jumps
3 Jumps
1 Jump
1 Jump
1 Jump
2x
2x
2x
2x
3.A.BB Step Up’s
16x
16x
16x
16x
3.B.Bwd Sled Drag
8x
8x
8x
8x
Day 4 1.V Jumps
2RM
8 ea side
8 ea side
8 ea side
8 ea side
Set 1
Set 2
Set 3
Set 4
Set 5
8 Jumps
8 Jumps
8 Jumps
8 Jumps
8 Jumps
2.Split Jerk
2x
2x
2x
2x
3.A. DB Floor Press
8x
8x
8x
8x
3.B.Pulldowns
8x
8x
8x
8x
4. W,T,Y’s
8x
8x
8x
8x
PAGE%30
2RM
Set 1
2. Trap Bar Deadlift
4.Reverse Woodchop
2RM
2RM
TOTAL%POWER%TRAINING
Week 11 Day 1 1.Prowler/Sled
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
20 yards
20 yards
20 yards
20 yards
20 yards
20 yards
2. Power Snatch
3x
2x
1x
1x
3.A.Twisting Lunge
12x
12x
12x
12x
3.B.Swiss Ball Bridge
6x
6x
6x
6x
4.Weighted Plank
Day 2
1x
1rm
1min
1min
1min
1min
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
6x
6x
6x
6x
6x
6x
1.MB Slams 2.Rev Band Press
3x
2x
1x
1x
3.A.BB Military Press
6x
6x
6x
6x
3.B.1 Arm Cable Row
6x
6x
6x
6x
4. Close Grip Press
6x
6x
6x
6x
1x
1rm
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
1.Hurdle Jump
3 Jumps
3 Jumps
1 Jump
1 Jump
1 Jump
1RM
2. Trap Bar Deadlift
3x
2x
1x
1x
3.A.BB Step Up’s
12x
12x
12x
12x
3.B.Bwd Sled Drag
6x
6x
6x
6x
4.Rev Woodchop
6 ea side
6 ea side
6 ea side
6 ea side
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
6 Jumps
6 Jumps
6 Jumps
6 Jumps
6 Jumps
6 Jumps
Day 3
Day 4 1.V Jumps 2.Split Jerk
3x
2x
1x
1x
3.A. DB Floor Press
6x
6x
6x
6x
3.B.Pulldowns
6x
6x
6x
6x
4. W,T,Y’s
6x
6x
6x
6x
PAGE%31
1x
1x
1rm
1rm
TOTAL%POWER%TRAINING
Week 12 Day 1 1.Prowler/Sled
Set 1
Set 2
Set 3
20 yards
20 yards
20 yards
Set 4
2. Power Snatch (half 1rm)
4x
4x
4x
4x
3.A.Twisting Lunge
12x
12x
12x
12x
3.B.Swiss Ball Bridge
6x
6x
6x
6x
4.Weighted Plank Day 2
30 sec.
30 sec.
30 sec.
30 sec.
Set 1
Set 2
Set 3
Set 4
6x
6x
6x
1.MB Slams 2.Rev Band Press (half 1rm)
4x
4x
4x
4x
3.A.BB Military Press
6x
6x
6x
6x
3.B.1 Arm Cable Row
6x
6x
6x
6x
4.Close Grip Press
6x
6x
6x
6x
Set 1
Set 2
Set 3
3 Jumps
3 Jumps
3 Jumps
Day 3 1.Hurdle Jump
Set 4
2.Trapbar Dealdift (half 1rm)
4x
4x
4x
4x
3.A.BB Step Up’s
12x
12x
12x
12x
3.B.Bwd Sled Drag
6x
6x
6x
6x
4.Reverse Woodchop
6 ea side
6 ea side
6 ea side
6 ea side
Set 1
Set 2
Set 3
Set 4
10 Jumps
10 Jumps
10 Jumps
Day 4 1.V Jumps 2.Split Jerk (half 1rm)
4x
4x
4x
4x
3.A. DB Floor Press
6x
6x
6x
6x
3.B.Pulldowns
6x
6x
6x
6x
4.W,T,Y’s
6x
6x
6x
6x
PAGE%32
TOTAL%POWER%TRAINING
Week 13 Day 1 1.Single Leg Box Jump
Set 1
Set 2
Set 3
3 ea Leg
3 ea Leg
3 ea Leg
Set 4
2. Hang Snatch
3x
3x
3RM
3.A.4 Way Lunge
20x
20x
20x
20x
3.B.Swiss Ball Leg Curl
10x
10x
10x
10x
4.Hanging L Sits Day 2
30 sec.
30 sec.
30 sec.
30 sec.
Set 1
Set 2
Set 3
Set 4
5x
5x
5x
1.MB Broad Toss 2.Floor Press
3x
3x
3RM
3.A.Landmine Press
10x
10x
10x
10x
3.B.Cable Row
10x
10x
10x
10x
4. Dips
10x
10x
10x
10x
Day 3 1. Power Bounds
Set 1
Set 2
Set 3
10 yards
10 yards
10 yards
Set 4
2. Back Squat
3x
3x
3RM
3.A.Elevated Rev Lunge
20x
20x
20x
20x
3.B.Banded KB Swing
10x
10x
10x
10x
4. Woodchop
10 ea side
10 ea side
10 ea side
10 ea side
Set 1
Set 2
Set 3
Set 4
4 Jumps
4 Jumps
4 Jumps
Day 4 1.Lateral Box Jump 2. Jammer/Combat Press
3x
3x
3RM
3.A.BB Incline Press
10x
10x
10x
10x
3.B.Close Grip Chin Ups
10x
10x
10x
10x
4.Upright Rows
10x
10x
10x
10x
PAGE%33
TOTAL%POWER%TRAINING
Week 14 Day 1 1.Single Leg Box Jump
Set 1
Set 2
Set 3
Set 4
Set 5
3 ea Leg
3 ea Leg
1 ea Leg
1 ea Leg
1 ea Leg
2. Hang Snatch
2x
2x
2x
2x
3.A.4 Way Lunge
16x
16x
16x
16x
3.B.Swiss Ball Leg Curl
8x
8x
8x
8x
4.Hanging L Sit Day 2
2RM
45 sec.
45 sec.
45 sec.
45 sec.
Set 1
Set 2
Set 3
Set 4
Set 5
5x
5x
3x
1x
1x
1.MB Broad Toss 2.Floor Press
2x
2x
2x
2x
3.A.Landmine Press
8x
8x
8x
8x
3.B.Cable Row
8x
8x
8x
8x
4.Dips
8x
8x
8x
8x
2RM
Set 1
Set 2
Set 3
Set 4
Set 5
1. Power Bounds
10 yards
10 yards
10 yards
10 yards
10 yards
2. Back Squat
2x
2x
2x
2x
3.A.Elev Rev Lunge
16x
16x
16x
16x
3.B.Banded KB Swing
8x
8x
8x
8x
Day 3
4. Woodchop
2RM
8 ea side
8 ea side
8 ea side
8 ea side
Day 4
Set 1
Set 2
Set 3
Set 4
Set 5
1.Lateral Box Jump
4 Jumps
4 Jumps
2 Jumps
2 Jumps
2 Jumps
2.Jammer/Combat Press
2x
2x
2x
2x
3.A.BB Incline Press
8x
8x
8x
8x
3.B.Close Grip Chin Ups
8x
8x
8x
8x
4.Upright Rows
8x
8x
8x
8x
PAGE%34
2RM
TOTAL%POWER%TRAINING
Week 15 Day 1
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
1.SL Box Jump
3 ea Leg
3 ea Leg
1 ea Leg
1 ea Leg
1 ea Leg
1RM ea
2. Hang Snatch
3x
2x
1x
1x
1x
3.A.4 Way Lunge
12x
12x
12x
12x
3.B.Swiss Ball Leg Curl
6x
6x
6x
6x
1rm
4.Hanging L Sit
1min
1min
1min
1min
Day 2
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
5x
3x
3x
1x
1x
1rm
1.MB Broad Toss
2.Floor Press
3x
2x
1x
1x
3.A.Landmine Press
6x
6x
6x
6x
3.B.Cable Row
6x
6x
6x
6x
4. Dips
6x
6x
6x
6x
Day 3 1.Power Bounds
1x
1rm
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
10 yds
10 yds
10 yds
10 yds
10 yds
10 yds
2. Back Squat
3x
2x
1x
1x
3.A.Elev Rev Lunge
12x
12x
12x
12x
3.B.Banded KB Swing
6x
6x
6x
6x
4.Woodchop
6 ea side
6 ea side
6 ea side
6 ea side
Day 4
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
1.Lat Box Jump
4 Jumps
4 Jumps
2 Jumps
2 Jumps
2 Jumps
2 Jumps
2.Jammer/Combat
3x
2x
1x
1x
3.A.BB Incline Press
6x
6x
6x
6x
3.B.CG Chin Ups
6x
6x
6x
6x
4. Upright row
6x
6x
6x
6x
PAGE%35
1x
1x
1rm
1rm
TOTAL%POWER%TRAINING
Week 16 Day 1 1.Single Leg Box Jump
Set 1
Set 2
Set 3
3 ea Leg
3 ea Leg
3 ea Leg
Set 4
2. Hang Snatch (half 1rm)
4x
4x
4x
4x
3.A.4 Way Lunge
12x
12x
12x
12x
3.B.Swiss Ball Leg Curl
6x
6x
6x
6x
4. Hanging L Sit Day 2
30 sec.
30 sec.
30 sec.
30 sec.
Set 1
Set 2
Set 3
Set 4
5x
5x
5x
1.MB Broad Toss
2.Floor Press (half 1rm)
4x
4x
4x
4x
3.A.Landmine Press
6x
6x
6x
6x
3.B.Cable Row
6x
6x
6x
6x
4.Dips
6x
6x
6x
6x
Set 1
Set 2
Set 3
10 yards
10 yards
10 yards
Day 3 1.Power Bounds
Set 4
2.Back Squat (half 1rm)
4x
4x
4x
4x
3.A.Elevated Rev Lunge
12x
12x
12x
12x
3.B.Banded KB Swing
6x
6x
6x
6x
4. Woodchop
6 ea side
6 ea side
6 ea side
6 ea side
Set 1
Set 2
Set 3
Set 4
4 Jumps
4 Jumps
4 Jumps
Day 4 1.Lateral Box Jump 2.Jammer/Combat (half 1rm)
4x
4x
4x
4x
3.A.BB Incline Press
6x
6x
6x
6x
3.B.Close Grip Chin Ups
6x
6x
6x
6x
4. Upright Row
6x
6x
6x
6x
PAGE%36
TOTAL%POWER%TRAINING
Week 17 Day 1 1.Single Leg Bounds
Set 1
Set 2
Set 3
3 ea Leg
3 ea Leg
3 ea Leg
Set 4
2. Hang High Pull
3x
3x
3RM
3.A.BB Walking Lunge
20x
20x
20x
20x
3.B.Glute/Ham Raise
10x
10x
10x
10x
4. dragon Flags Day 2
3x
3x
3x
3x
Set 1
Set 2
Set 3
Set 4
5x
5x
5x
1.MB Vertical Toss 2.Chain/Band Press
3x
3x
3RM
3.A.Military Floor Press
10x
10x
10x
10x
3.B.Renegade Rows
20x
20x
20x
20x
4.BB Skull crushers
10x
10x
10x
10x
Set 1
Set 2
Set 3
3 Jumps
3 Jumps
3 Jumps
Day 3 1.Knee Jump + Box Jump
Set 4
2.Chain/Band Box Squat
3x
3x
3RM
3.A.Landmine Rev Lunge
20x
20x
20x
20x
3.B.Single Leg RDL
20x
20x
20x
20x
4. Squat Chop
10 ea side
10 ea side
10 ea side
10 ea side
Set 1
Set 2
Set 3
Set 4
3 ea Leg
3 ea Leg
3 ea Leg
Day 4 1.Single Leg Lateral Bounds
2. Single Arm DB Jerk
3x
3x
3RM
3.A.DB Alternating Press
20x
20x
20x
20x
3.B.Staggered Grip Chin Ups
10x
10x
10x
10x
4.Kneeling Front Raise
10x
10x
10x
10x
PAGE%37
TOTAL%POWER%TRAINING
Week 18 Day 1 1.Single Leg Bounds
Set 1
Set 2
Set 3
Set 4
Set 5
3 ea Leg
3 ea Leg
3 ea Leg
3 ea Leg
3 ea Leg
2. Hang High Pull
2x
2x
2x
2x
3.A.BB Walking Lunge
16x
16x
16x
16x
3.B.Glute/Ham Raise
8x
8x
8x
8x
4.Dragon Flags
2RM
4x
4x
4x
4x
Day 2
Set 1
Set 2
Set 3
Set 4
Set 5
1.MB Vertical Toss
5x
5x
3x
1x
1x
2.Chain/Band Press
2x
2x
2x
2x
3.A.Military Floor Press
8x
8x
8x
8x
3.B.Renegade Row
16x
16x
16x
16x
4.BB Skull Crushers
8x
8x
8x
8x
Day 3 1.Knee Jump + Box
Set 1
Set 2
Set 3
Set 4
Set 5
3 Jumps
3 Jumps
1 Jump
1 Jump
1 Jump
2.Chain/Band Box Squat
2x
2x
2x
2x
3.A.Landmine Rev Lunge
16x
16x
16x
16x
3.B.Single Leg RDL
16x
16x
16x
16x
4. Squat Chop
Day 4 1.SL Lateral Bounds
2RM
8 ea side
8 ea side
8 ea side
8 ea side
Set 1
Set 2
Set 3
Set 4
Set 5
3 ea Leg
3 ea Leg
3 ea Leg
3 ea Leg
3 ea Leg
2.Single Arm DB Jerk
2x
2x
2x
2x
3.A.DB Alternating Press
16x
16x
16x
16x
3.B.Stag. Grip Chin Ups
8x
8x
8x
8x
4.Kneeling Front Raise
8x
8x
8x
8x
PAGE%38
2RM
2RM
TOTAL%POWER%TRAINING
Week 19 Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
1.SL Bounds
3 ea Leg
3 ea Leg
1 ea Leg
1 ea Leg
1 ea Leg
1RM ea
2. Hang High Pull
3x
2x
1x
1x
1x
3.A.BB Walking Lunge
12x
12x
12x
12x
3.B.Glute/Ham Raise
6x
6x
6x
6x
Day 1
4.Dragon Flags
Day 2
5x
5x
5x
5x
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
5x
3x
3x
1x
1x
1rm
1.MB Vertical Toss 2.Chain/Band Press
3x
2x
1x
1x
3.A.Milt. Floor Press
6x
6x
6x
6x
3.B.Renegade Row
12x
12x
12x
12x
4.BB Skull Crushers
6x
6x
6x
6x
Day 3
1rm
1x
1rm
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
1.Knee Jump + Box
3 jumps
3 jumps
1 jump
1 jump
1 jump
1RM
2.Chain/Band Box Squat
3x
2x
1x
1x
3.A.Landmine Rev Lunge
12x
12x
12x
12x
3.B.Single Leg RDL
12x
12x
12x
12x
4.Squat Chop
6 ea side
6 ea side
6 ea side
6 ea side
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
1.SL Lat Bounds
3 ea Leg
3 ea Leg
3 ea Leg
3 ea Leg
3 ea Leg
3 ea Leg
2.Single Arm DB Jerk
3x
2x
1x
1x
1x
3.A.DB Alt Press
12x
12x
12x
12x
3.B.Stag Grip Chin Ups
6x
6x
6x
6x
4.Kneeling Front Raise
6x
6x
6x
6x
Day 4
PAGE%39
1x
1rm
1rm
TOTAL%POWER%TRAINING
Week 20 Day 1 1.Single Leg Bounds
Set 1
Set 2
Set 3
3 ea Leg
3 ea Leg
3 ea Leg
Set 4
2. Hang High Pull (half 1rm)
4x
4x
4x
4x
3.A.BB Walking Lunge
12x
12x
12x
12x
3.B.Glute/Ham Raise
6x
6x
6x
6x
4.Dragon Flags Day 2
3x
3x
3x
3x
Set 1
Set 2
Set 3
Set 4
5x
5x
5x
1.MB Vertical Toss 2.Chain/Band Press (half 1rm)
4x
4x
4x
4x
3.A.Milt Floor Press
6x
6x
6x
6x
3.B.Renegade Row
12x
12x
12x
12x
4.BB Skull Crushers
6x
6x
6x
6x
Day 3 1.Knee Jump + Jump
Set 1
Set 2
Set 3
3 Jumps
3 Jumps
3 Jumps
Set 4
2.Ch/Band Box Squat (half 1rm)
4x
4x
4x
4x
3.A.Landmine Rev Lunge
12x
12x
12x
12x
3.B.Single Leg RDL
12x
12x
12x
12x
4. Squat Chop
6 ea side
6 ea side
6 ea side
6 ea side
Set 1
Set 2
Set 3
Set 4
3 ea Leg
3 ea Leg
3 ea Leg
Day 4 1.SL Lateral Bounds 2.SA DB Jerk (half 1rm)
4x
4x
4x
4x
3.A.DB Alt Press
12x
12x
12x
12x
3.B.Stag. Grip Chin Ups
6x
6x
6x
6x
4. Kneeling Front Raise
6x
6x
6x
6x
PAGE%40
TOTAL%POWER%TRAINING
Final Thoughts Total*Power*Training*is*something*I*hold*close*to*me,*simply*because*it*is*a*result*of*my*personal* applied*research*through*strength*and*conditioning*and*my*relentless*pursuit*to*be*a*freak*athlete.** I*created*this*to*cut*away*all*the*“noise”*thats*tied*up*with*athletic*training*today.**As*you*may* have*already*noticed*I*was*one*that*was*caught*up*in*hype*growing*up.**All*I*wanted*was*a*staple,* simple*program*for*athletes*that*is*highly*effective*following*the*main*principles*I*found*to*alter* athleticism. My*hope*is*that*as*you*begin*to*trust*and*commit*to*Total*Power*Training*you*will*begin*to*receive* the*same*speed,*strength,*and*POWER*My*athletes*and*I*have*encountered*training*in*this* fashion. The*last*note*I*would*like*to*make*to*all*athletes*is*this.**Remember*the*weight*room*is*a*stimulus.** To*get*better*at*your*particular*sport*you*need*to*spend*far*more*time*perfecting*your*craft*than* room*can*separate*you*from*your*competition.**I*strongly*believe*whatever*your*goal*is,*it*can* be*obtained*through*focusing*on*your*“edge”.**My*“edge”* in*football*became*the*weight*room.**Becoming*powerful* elevated*my*game*by*leaps*and*bounds*and*as*I*learned*the* game*I*was*able*to*play*through*a*more*explosive,*faster*body.** Find*your*“edge”*and*focus*on*perfecting*your*craft.**You* control*your*athletic*destiny.*
PAGE%41
TOTAL%POWER%TRAINING
Chris’s Resources and Links Gridiron*Domination*^*Complete*Football*Training* http://footballstrengthprogram.com/
Gridiron*In^Season*^*In^Season*Football*Training* http://footballstrengthprogram.com/in^season/
Superior*Speed*System*^*“Corrective”*Linear*Speed*Training http://growstrongerproductions.com/speed/free^speed^video
Total*Xplosive*Training*^*the*backbone*workout*that*elevated*my*game http://totalxplosivetraining.com/explosive^report/get^explosive^2/
Chris’s*Facebook*Page https://www.facebook.com/ChrisHBarnard9
Chris’s*Youtube*Channel http://www.youtube.com/user/overtimeathletes
PAGE%42
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