Journal of Pure Power

TURNINGOFF

ON

G

Off-seasontrainingfor maxin-seasonresults

By AllenHedrick, MS,CSCS*DON

DIFFERENT OFFSDuring the in-season you spend so much time

and energy practicing and competing that it’s

difficult, if not impossible, to make significant

increases in your strength, power, and speed

capabilities. However, during the off-season, the

main thing you need to focus on is strength

training and conditioning in anticipation for the

next season.

You need to bear in mind, however, that there’s

a distinct difference in off-season training for

collegiate and high school athletes. At the college

level there are very few multiple-sport athletes;

you’ve chosen your main sport and you’ll likely

train specifically for it. Besides, the level of

competition is so high, and the time and energy

demands are so great, that it’s very difficult for

most of you to compete in more than one sport

anyway. In contrast, most high school athletes

compete in two or more sports. If that’s you, this

means that you’d have a much shorter off-season

than the typical collegiate athlete. Nevertheless, in

both settings, the off-season has got to be the time

when you commit yourself to gaining muscle mass,

strength, and power.

With these important differences in mind, this

article looks at the goals of off-season training for a

power athlete (i.e., in football, volleyball,

basketball, sprinting, or throwing) at both the high

school and college level and provides an example of

the sequence of workouts that you would want to

adhere to.

OFF-SEASON GOALSAs a power athlete, you might think that your

off-season training should focus completely on

training for power. Research has shown, however,

that this is not the best approach.5 Instead, you

want your training to go through various phases,

with each phase preparing you for the training cycle

to follow. By following this progression of training,

you give yourself the best opportunity to be as

strong and powerful as possible when it counts the

most, during the competition phase. This approach

to training is known as periodization.

Training for muscle growthshould be thought of as aphase of training, not thepurpose of training.

W W W . P U R E P O W E R M A G . C O M > J U L Y 2 0 0 51 2

Your competitive season has just ended and you’re now into the off-season phase of your training.

Years ago this might have been a time to sit back, reflecting on the season gone by and looking

forward to the upcoming season. Nowadays, for a competitive high school or collegiate athlete, your

off-season is the time when you dedicate yourself to becoming bigger, stronger, faster, and more powerful in

order to stay competitive and gain an advantage over your opponents. Here’s how you turn your off-season into

a PR breaker.

ONE-HAND BAR TWIST

J U L Y 2 0 0 5 > W W W . P U R E P O W E R M A G . C O M 1 3

Another value of using periodization is that

it’s impossible for the body to maintain a peak

performance level for an entire off-season.2

Rather than attempting to train to be as

powerful as possible during the entire off-

season, the concept of periodization allows you

to gradually work toward a peak level of

performance during the in-season phase, which

physiologically is a more reasonable goal and

from a performance perspective will allow you

to be at the top of your game when it matters

the most.3

A normal sequence of training cycles for the

power athlete, and the goals of each of these

cycles, would be as follows:

Foundation The in-season phase is

physiologically and psychologically stressful on

the body. Injuries occur, and unless they’re

severe you suck it up and play through them.

Sometimes it’s difficult or impossible for the

body to recover fully from the fatigue of

frequent training and competition. Competing

is mentally stressful as well. Because of all these

factors, it’s necessary to take a short break

(typically two to three weeks) when the in-

season phase comes to an end in order to allow

your body and mind to recover. During this

time there should be no required, organized

training.

As a result of this mandatory break from

training, you enter the off-season phase in a slightly

detrained state. Rather than jumping right back

into serious training, it makes more sense to

initiate the off-season with a brief introductory

cycle (two to three weeks) with low to moderate

volume and intensity. This gives you the

opportunity to adapt gradually to the stresses of

off-season training without becoming too sore or

risking injury.

Growth Let me make it clear that we’re not

training you to become a bodybuilder. Focusing

your training on achieving an extreme level of

muscle growth is beneficial only if you’re planning

on competing as a bodybuilder. If that’s not your

goal, then training for muscle growth should be

thought of as a phase of training, not the purpose of

training.

So what’s the value of training for muscle

growth if you aren’t competing as a bodybuilder?

The answer is that there’s a relationship between

the size of the muscle and its ability to generate

force.1 But don’t get confused by this. Bodybuilders

are far from being the strongest athletes, though

they are the most muscular. The type of training

that’s required to achieve a high level of

muscularity (repetitions in the 8 to 12 range with

short rest periods) is great for building muscle

mass, but not for strength or power capabilities.

However, if you can increase the size of the

Focusing on achievingmaximal strength gainsisn’t the answer for apower athlete; it’s simplya step toward the goal.

CLOSE YOUR EYES, STAND ON ONE FOOT, AND HAVE YOURPARTNER PUSH OR PULL YOU IN DIFFERENT DIRECTIONS ASYOU TRY TO REGAIN BALANCE QUICKLY.

muscle before you begin training to improve your

strength levels, you have just enhanced your

opportunity to get stronger. The growth cycle is

simply used to increase your ability to increase

strength levels. It’s a piece of the puzzle; it’s not the

answer to the puzzle.

Strength Strength is the ability of the muscle

to exert a lot of force at a specified velocity.1 The

development and assessment of 1-rep max strength

has received a great deal of research attention. Pure

1-rep max strength, however, is required by only a

few athletic endeavors, such as powerlifting and

weightlifting. Most sports require strength at faster

velocities of movement and with repetitive efforts,

not just one attempt.

However, as was just established, there’s a

relationship between the size of the muscle and its

force-generating capabilities. The same connection

exists between the strength of the muscle and its

capability to generate power. Maximal strength,

even at slow speeds, is a contributing factor in

explosive power. All explosive movements start from


HIGH SCHOOL POWER ATHLETEThe assumption is that you play football in the fall, basketball during the winter,and run track in the spring: not an unusual scenario for a high school athlete.Because of this busy schedule, you have a very short off-season, basically from theend of the school year until the start of football practice. Based on this schedule,the length of each off-season cycle will be short because you have only 11 weeksto work with.

FOUNDATIONLength: 1 weekGoal: Reintroduction to the demands of weight trainingIntensity: Select a resistance that allows completion of the full number of requiredrepetitions on each setPace: Total-body (Olympic-style) exercises performed explosively. All other exerciseslift in 2 seconds, lower in 3 secondsRest: 2:00 between all sets and exercisesVolume: TB=3x4, CL=3x8, AL=3x8

MONDAY WEDNESDAY FRIDAYTOTAL BODY TOTAL BODY TOTAL BODYPush press Clean high pull DB clean high pull

LOWER BODY CHEST LOWER BODYSquat CL Bench press CL DB front squat CLLateral squat CL DB flye AL DB SLDL CL

TRUNK TRUNK TRUNKWT crunch 3x25 WT toe toucher 3x25 WT V-up 3x25WT twist crunch 3x25 WT alt toe toucher 3x25 WT twist back ext 3x12WT back ext 3x12

UPPER BACK SHOULDERS UPPER BODYPull-down CL Shoulder press CL DB incline press CL

DB lateral raise AL DB row CL

ARMSAny biceps exercise AL

PLATE RAISE

TWO-HAND BAR TWIST

zero or from slow velocities, and it’s at these phases

that slow velocity strength can contribute to power

development. The ultimate goal is to become as

powerful as possible, and to achieve that goal a

portion of your training has to be dedicated to

achieving maximum strength levels. However,

simply focusing on achieving maximum strength

gains isn’t the answer for a power athlete; it’s

simply a step toward the goal.

Power Unless you’re an endurance athlete,

power is the answer to improved athletic

performance. The previous cycles have all been

aimed at getting you to the point where you can

become as powerful as possible. Why is power so

important? One of the distinguishing attributes of a

successful strength-speed athlete is the ability to

exert huge force rapidly when performing various

movements.4 Increasing power enhances

performance in strength-speed sports.

Explosive movement capabilities are required in

activities such as throwing, jumping, and striking.

Further, explosive power is needed when changing

GROWTHLength: 3 weeksGoal: To increase muscle size because of the positive relationship between the sizeof the muscle and its force-generating capabilitiesIntensity: Select a resistance that allows completion of the full number of requiredrepetitions on each setPace: Total-body (Olympic-style) exercises performed explosively. All other exerciseslift in 2 seconds, lower in 4 secondsRest: 1:30 between total-body exercises, 1:00 between all other sets and exercisesVolume: Week 1: TB=4x6, CL=4x12, AL=3x12

Week 2: TB=4x4, CL=4x9, AL=3x9Week 3: TB=4x6, CL=4x12, AL=3x12

MONDAY WEDNESDAY FRIDAYTOTAL BODY TOTAL BODY TOTAL BODYSquat clean Split alt ft snatch DB squat clean

LOWER BODY CHEST LOWER BODYSquat CL Bench press CL DB squat CLLunge CL DB pull-over AL DB side lunge CL

TRUNK TRUNK TRUNKWT press crunch 3x25 WT V-up 3x25 WT decline twist 3x25WT bicycle 3x25 WT alt V-up 3x25 WT twist back ext 3x12WT back ext 3x12

UPPER BACK SHOULDERS UPPER BODYSeated row CL Military press CL DB incline press CL

Plate raise AL T-bar row CL



SQUAT CLEAN

direction rapidly or accelerating in events such as

football, basketball, soccer, baseball, and

gymnastics. Simply put, if you want a higher

performance level, training for increased power

output is your key to success.

GOT POWER?Let’s get right to the point: how do you train

to attain these goals? You know that training for

power has got to be your goal during the off-

season, and you know that you have to go through

a sequence of cycles to raise your power output

most effectively. The programs offered here progress

from the introduction cycle all the way to the

power cycle. Because of the differences between the

typical high school and college athlete, there’s a

detailed program offered for each to get you on the

right track.

REFERENCES1. Baechle, T.R., and R.W. Earle, eds. Essentials of Strength Training and Conditioning.

Champaign, IL: Human Kinetics, 2000.2. Bompa, T.O. Theory and Methodology of Training: The Key to Athletic Performance.

Dubuque, IA: Kendall/Hunt, 1994.3. Bompa, T.O. Periodization Training for Sports. Champaign, IL: Human Kinetics, 1999. 4. Fahey, T. Increasing power in strength-speed athletes. Biology of Sport 18(4):255-268,

2001.5. Siff, M.C. Supertraining. Denver: Supertraining Institute, 2000.


MANUAL RESISTANCE PULLOVER

BUS DRIVER

STRENGTHLength: 3 weeksGoal: To increase muscle strength because of the positive relationship between the strengthof the muscle and its power-generating capabilitiesIntensity: Select a resistance that allows completion of the full number of requiredrepetitions on the first set onlyPace: Total-body (Olympic-style) exercises performed explosively. All other exercises lift in 2seconds, lower in 2 secondsRest: 2:30 between total-body exercises, 2:00 between all other sets and exercisesVolume: Week 1: TB=4x4, CL=4x5, AL=3x6


MONDAY WEDNESDAY FRIDAYTOTAL BODY TOTAL BODY TOTAL BODYSplit jerk Squat clean DB split snatch

LOWER BODY CHEST LOWER BODYSquat CL Bench press CL DB front squat CLArch lunge CL DB SLDL CL

TRUNK TRUNK TRUNK2-hand bar twist 3x12 Overhead crunch 3x12 1-hand bar twist 3x12MB wood chop 3x2 WT alt V-up 3x25 WT twist glute-ham 3x8WT glute-ham 3x8

UPPER BACK SHOULDERS UPPER BODYSeated row CL Upright row CL DB incline press CL


POWERLength: 3 weeksGoal: To increase muscle power because of the relationship between power and performanceIntensity: On total-body exercises, select a resistance that allows completion of the fullnumber of required repetitions on the first set only. On timed exercises, select a resistance thatallows completion of the required number of repetitions in the assigned time periodPace: Total-body (Olympic-style) exercises performed explosively. All other exercises lift at apace that allows completion of the required number of repetitions in the assigned time periodRest: 3:00 between total-body exercises, 2:30 between all other sets and exercisesVolume: Week 1: TB=4x2, CL=4x4 timed exercise @6 sec

Week 2: TB=4x3, CL=4x6 timed exercise @12 secWeek 3: TB=4x2, CL=4x4 timed exercise @6 sec

(Please refer to Abbreviations sidebar for details on timed exercises)

MONDAY WEDNESDAY FRIDAYTOTAL BODY TOTAL BODY TOTAL BODYHang squat clean Scoop split snatch* DB Cmmd alt jerk

LOWER BODY CHEST LOWER BODYSquat TL Bench press TL DB side lunge TLSLDL TL DB pivot lunge TL

TRUNK TRUNK TRUNKMB lunge throw 3x10 Bus driver 3x12 MB ankle chop 3x10Good morning 3x8 Good morning 3x8

UPPER BACK SHOULDERS UPPER BODYPulldown TL Plate raise TL DB alt incline press TL


*This is a snatch with the bar raised off blocks or pins in a power rack; height can vary.


DUMBBELL PIVOT LUNGE

WEIGHTED GLUTE-HAM TWIST

1 8 W W W . P U R E P O W E R M A G . C O M > J U L Y 2 0 0 5

FOUNDATIONGoal: Reintroduction to the demands of weight trainingLength: 1 weekIntensity: Complete the full number of repetitions in good form on each set prior to increasingresistancePace: Total body lifts performed as explosively as possible. All other exercises lift in 2 seconds,lower in 3 secondsRest: 1:30 between all sets and exercisesVolume: TB=3x3, CL=3x7, AL=3x7

MONDAY WEDNESDAY FRIDAYTOTAL BODY TOTAL BODY TOTAL BODYSquat clean (floor) DB push press Split alt foot snatch

LOWER BODY LOWER BODY CHESTSquat CL DB front squat CL Bench press CLSLDL CL DB lunge CL DB flye AL

30-second stabilization

TRUNK TRUNK TRUNKWT crunch 3x20 WT toe touch 3x20 Trunk twist 3x20WT twist crunch 3x20 Bicycle 3x20 Back ext 3x15WT back ext 3x15 WT twist

UPPER BACK UPPER BODY SHOULDERSBent row CL DB bench press CL DB shoulder press CL

DB pullover AL

ARMSAny biceps exercise

COLLEGE POWER ATHLETEThis athlete plays one sport, with an in-season running from early August to mid-November. There’s also a four-week

spring season during the spring semester where you practice and compete against other collegiate teams as a part ofthis practice schedule. Because these are practice games, you should train through these competitions, with no attemptto peak.

With the season running to mid-November, and finals and Christmas break starting in mid-December, during whichtime you’ll be away from campus for a minimum of three weeks, off-season training isn’t resumed until early January. Thereasoning here is to allow you this longer recovery period rather than resuming off-season training in November for a fewweeks and then being unable to train with the desired frequency and intensity because of finals and Christmas break.

Therefore, after your season, you’d observe a six-week recovery period before you beginoff-season training.

Due to the length of your off-season, you have the opportunity to go through eachcycle twice. The advantage of this approach is that it keeps the length of eachindividual cycle relatively short, avoiding monotony and loss of motivation. By usingshorter cycles, you face new challenges more frequently, allowing for greater motivationand gains.

KEG SHOULDER PRESS

KEG LATERAL SQUAT


GROWTH 1Goal: To increase muscle size, because of the positive relationship between muscle size andstrengthLength: 3 weeksIntensity: Complete the full number of repetitions in good form on each set prior to increasingresistancePace: Total-body lifts performed as explosively as possible. All other exercises lift in 2 seconds,lower in 3 secondsRest: 1:30 between all sets and exercisesVolume: Week 1: TB=4x4, CL=4x7, AL=3x8


MONDAY WEDNESDAY FRIDAYTOTAL BODY TOTAL BODY TOTAL BODYSquat clean DB push press Split alt ft snatch

LOWER BODY LOWER BODY CHESTSquat CL DB lunge CL Bench press CLGood morning CL Leg curl AL Incline press CL


TRUNK TRUNK TRUNKWT crunch 3x20 Trunk twist 3x20 WT circles 3x20

WT glute ham 3x12 WT seated twist 3x20WT twist glute-ham 3x12

UPPER BACK UPPER BODY SHOULDERSBent row CL DB bench press CL DB shoulder press CL

MR pullover 2x8 Plate raise AL


ARCH LUNGE

BARBELL CLEAN HIGH-PULLDUMBELL CLEAN HIGH-PULL


STRENGTH 1Goal: To increase strength and size during spring practiceLength: 5 weeks Intensity: Complete the full number of repetitions in good form on the first set only prior toincreasing resistance Pace: Total-body lifts performed as explosively as possible. All other exercises lift in 2 seconds,lower in 2 secondsRest: 2:30 between total-body sets and exercises, 2:00 between all other sets and exercisesVolume: Week 1: TB=4x5, CL=4x5, AL=3x6

Week 2: TB=4x3, CL=4x3, AL=3x6Week 3: TB=3x5, CL=3x5, AL=3x6Week 4: TB=3x3, CL=3x3, AL=3x6Week 5: TB=3x5, CL=3x5, AL=3x6

MONDAY WEDNESDAY FRIDAYTOTAL BODY TOTAL BODY TOTAL BODYSpit alt foot jerk DB split alt foot snatch Squat clean

CHEST LOWER BODY LOWER BODYBench press CL Jump squat CL Squat CL

Keg arch lunge CL Keg lateral squat CL50-second stabilization

TRUNK TRUNK TRUNKWT toe touch 3x15 Partner twist 3x15 WT decline twist crunch 3x15WT back ext 3x10 WT V-ups 3x15 WT back ext 3x10

SHOULDERS UPPER BODY SHOULDERSKeg shoulder press CL DB bench CL DB pullover CL

DB row CL


DUMBELL SIDE LUNGE DUMBELL SQUAT CLEAN

DUMBELL SPLIT ALT FTSNATCH

MEDICINE BALL WOODCHOP


POWER 1Goal: To increase muscle power during spring practice, because of the positive relationshipbetween muscle power and performanceLength: 4 weeksIntensity: Complete the full number of repetitions in good form on the first set only prior toincreasing resistancePace: Total-body lifts performed as explosively as possible. Timed lifts performed at a pacethat allows completion of the required number of repetitions in the specified time periodRest: 3:00 between total-body sets and exercises, 2:30 between all other sets and exercises Volume: Week 1: TB=3x2, CL=3x4, TL=3x4 timed exercise @8 sec

Week 2: TB=3x4, CL=3x6, TL=3x6 timed exercise @9 secWeek 3: TB=3x2, CL=3x4, TL=3x4 timed exercise @8 secWeek 4: TB=3x4, CL=3x6, TL=3x6 timed exercise @9 sec


MONDAY WEDNESDAY FRIDAYTOTAL BODY TOTAL BODY TOTAL BODYCmmd split alt ft snatch Hang squat clean DB Cmmd split alt

Cmmd power clean Ft jerk

CHEST LOWER BODY LOWER BODYBench press CL Keiser squat CL Squat CLBench press TL Keg arch lunge TL Jump squat CLDB pullover TL 60-second stabilization Keg side lunge TL

TRUNK TRUNK TRUNKBus driver 3x12 MB partner twist throw 3x20MB 2-hand twist throw 3x20

MR reverse back ext 3x8 MR reverse back ext 3x8

SHOULDERS CHEST/SHOULDER UPPER BACKKeg shoulder press TL Keg bench press TL DB row TL


LATERAL SQUAT

DUMBELL STIFF-LEGDEADLIFT

SPLIT ALTERNATING FRONT SNATCH

OVERHEAD CRUNCH MANUAL RESISTANCE PARTNER TWIST

2 2

GROWTH 2Length: 3 weeksGoal: Increase muscle size, because of the positive relationship between muscle size andstrengthLength: 3 weeksIntensity: Complete the full number of repetitions in good form on each set prior to increasingresistancePace: Total body lifts performed as explosively as possible. All other exercises lift in 2 seconds,lower in 3 secondsRest: 1:30 between all sets and exercisesVolume: Week 1: TB=4x6, CL=4x9, AL=3x8


MONDAY WEDNESDAY FRIDAYTOTAL BODY TOTAL BODY TOTAL BODYSquat clean DB push press Cmmd hang alt foot split

snatch

LOWER BODY LOWER BODY CHESTSquat CL Keiser squat CL Bench press CLDB SLDL CL Keiser squat@ Keg incline press CL

body weight CL 60-second stabilizationKeg walking lunge CLLeg curl AL

TRUNK TRUNK TRUNKWT crunch 3x20 Trunk twist 3x20 WT circles 3x20WT twist crunch 3x20 WT glute-ham 3x12 WT seated twist 3x20

WT twist glute-ham 3x20

UPPER BACK UPPER BODY SHOULDERSDB row CL DB alt bench press CL Keg shoulder press CL

DB pullover CL Front raise AL


W W W . P U R E P O W E R M A G . C O M > J U L Y 2 0 0 5

SPLIT ALT FOOT JERK

WEIGHTED DECLINE TWIST

SQUAT JUMP

2 3

STRENGTH 2Goal: To increase muscle strength, because of the positive relationshipbetween strength and powerLength: 3 weeksIntensity: Complete the full number of repetitions in good form on the firstset only prior to increasing resistancePace: Total-body lifts performed as explosively as possible. All other exerciseslift in 2 seconds, lower in 2 secondsRest: 2:30 between total-body sets and exercises, 2:00 between all othersets and exercisesVolume: Week 1: TB=4x5, CL=4x5, AL=3x6


MONDAY WEDNESDAY FRIDAYTOTAL BODY TOTAL BODY TOTAL BODYSpit alt ft push jerk Cmmd DB split alt ft alt snatch Squat clean

CHEST LOWER BODY LOWER BODYBench press CL Keiser squat CL Squat CLDB pullover AL Keiser squat @ body weight Keg lateral squat CL

Keg walking lunge CL 60-second stabilizationKeg arch lunge CL

TRUNK TRUNK TRUNK2-hand bar twist 3x15 WT partner twist 3x15 WT decline crunch 3x15MR reverse back ext WT V-up 3x15 WT decline twist crunch 3x15

MR reverse back ext 3x12

SHOULDERS UPPER BODY UPPER BACKDB shoulder press CL DB alt bench press CL DB row CL

DB row CLARMSAny biceps exercise AL

J U L Y 2 0 0 5 > W W W . P U R E P O W E R M A G . C O M

WEIGHTED CIRCLES

WEIGHTED V-UP

WEIGHTED PRESS CRUNCH

2 4

ABBREVIATIONS• TB = total body. Any of the Olympic-style

exercises and related training exercises• CL = core lift. Any multiple-joint exercise (e.g.,

squat, bench press)• AL = auxiliary exercises. Any single-joint exercise

(e.g., leg extension, biceps curl)• Alt ft = The exercise is performed with a split

foot position; which foot goes forward andbackward is alternated in each repetition

• DB = dumbbell. The exercise is performed with adumbbell

• WT = weight. The exercise is performed byholding a weight (e.g., dumbbell or weight plate)

• MB = medicine ball. The exercise is performedwith a medicine ball

• MR = manual resistance. The exercise is performedusing manual (partner)resistance

• SLDL = straight leg deadlift• Cmmd = command exercise.

The exercise movement isinitiated by responding to anauditory or visual commandgiven by a partner. This isdone to mimic what occursduring an athletic event.When performing a normalset of cleans, for example,you decide yourself whenyou’re going to initiate eachrepetition. If you’re playingvolleyball, however, you haveto time your vertical jumpbased on the actionoccurring on the court. Soduring a set of commandcleans, you’d ready yourselfover the bar and theninitiate each repetitionbased on a visual orauditory command of apartner. The visualcommand, which could beany specified movement byyour partner, is important forsuch athletes as a volleyballplayer since your courtmovements are initiated byvisual cues. Upon receivingthe visual cue, explodethrough the repetition asmuch as possible.

• Keg = The exercise isperformed using a water-filled keg as the source ofresistance

• TL = timed lift. The requiredrepetitions assigned to theexercise are completed in aspecified time period. It’simportant to shift yourtraining emphasis from howmuch you can lift to howquickly you can lift theweight for power sports,

primarily because the speed at which you train iswhere you’ll see the gains. So if you compete in aquick power sport, you need to spend some timetraining with weights at the velocity at which youperform your sport. You’ll need a partner to timeeach set for you, and you need to perform the entirerequired time. Go as heavy as possible with theexercise while completing the required number ofrepetitions in good form in the specified time; if youcomplete more than the required reps, increase theweight, and vice versa. When you’re able to completethe reps in the specified time, increase theresistance slightly but then, if necessary, reduce theresistance again on each set to maintain the desiredspeed of movement. The designation “4x3 timedexercise @ 4 sec” means that you do 4 sets of 3reps and on each set you have 4 seconds tocomplete the 3 repetitions.

POWER 2Goal: To increase muscle power, because of the positive relationship between muscle powerand performanceLength: 4 weeksIntensity: Complete the full number of repetitions in good form on the first set only prior toincreasing resistancePace: Total-body lifts performed as explosively as possible. Timed lifts performed at a pacethat allows completion of the required number of repetitions in the specified time periodRest: 3:00 between total-body sets and exercises, 2:30 between all other sets andexercises Volume: Week 1: TB=4x4, TL=4x6 timed exercise @9 sec

Week 2: TB=4x3, TL=4x4 timed exercise @5 secWeek 3: TB=4x4, TL=4x6 timed exercise @9 secWeek 4: TB=4x3, TL=4x4 timed exercise @5 sec


MONDAY WEDNESDAY FRIDAYTOTAL BODY TOTAL BODY TOTAL BODYHang squat clean Cmmd DB split alt Cmmd split alt

ft alt snatch bal ft alt snatch balCmmd DB hang split Cmmd scoop above split

alt ft alt snatch alt ft snatch

LOWER BODY LOWER BODY CHESTSquat CL Keiser squat CL Bench press CLKeg squat TL Keiser squat @ body weight CL Keg bench press TLKeg side lunge TL Keg arch lunge TL DB pullover TL


TRUNK TRUNK TRUNK1-hand bar twist 3x10 MB ankle chop/twist 3x10 MB decline 2-hand

throw 3x10WT back ext 3x8 WT back ext 3x8

UPPER BACK CHEST SHOULDERSKeg bent row TL DB alt bench press TL Shoulder press TL

W W W . P U R E P O W E R M A G . C O M > J U L Y 2 0 0 5

GRANT THOMASAIR FORCE ACADEMYFOOTBALLNOSE GUARDHEIGHT: 6'1"WEIGHT: 270 SQUAT: 480BENCH PRESS: 350CLEAN: 300

GILBERTO PEREZAIR FORCE ACADEMYFOOTBALLDEFENSIVE ENDHEIGHT: 6'3"WEIGHT: 275SQUAT: 550BENCH PRESS: 400CLEAN: 360

POWER 3Goal: To further increase muscle power, because of the positive relationship between musclepower and performanceLength: 5 weeksIntensity: Complete the full number of repetitions in good form on the first set only prior toincreasing resistancePace: Total-body lifts performed as explosively as possible. Timed lifts performed at a pacethat allows completion of the required number of repetitions in the specified time periodRest: 3:00 between total-body sets and exercises, 2:30 between all other sets and exercisesVolume: Week 1: TB=4x3, CL=4x5, TL=4x5 timed exercise @5 sec

Week 2: TB=4x2, CL=4x3, TL=4x3 timed exercise @4 sec Week 3: TB=4x3, CL=4x5, TL=4x5 timed exercise @5 secWeek 4: TB=4x2, CL=4x3, TL=4x3 timed exercise @4 sec Week 5: TB=4x2, CL=4x5, TL=4x3 timed exercise @4 sec


MONDAY WEDNESDAY FRIDAYTOTAL BODY TOTAL BODY TOTAL BODYCmmd split alt foot jerk Cmmd DB squat Cmmd split alt ft snatch

hang alt clean balanceHang squat clean DB split alt ft alt jerk Cmmd scoop above split

alt ft snatch

CHEST LOWER BODY LOWER BODYBench press CL Keiser squat CL Squat CLBench press TL Keiser squat @ body weight CL Keg squat TLDB pullover TL Keg side lunge TL Keg arch lunge TL


TRUNK TRUNK TRUNKBus driver 3x10 MB twist throw 3x10 MB off-center throw 3x10Wt twist back ext 3x8 WT back ext 3x8

SHOULDERS CHEST UPPER BACKKeg shoulder press TL DB alt bench press DB row TL



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