By David Sandler | Photo by Robert Reiff
Five powerful principles—one power-building program
Power. You want it, you need it—we are gonna show you how to get it. The five principles that we've outlined over the last five days put it all in perspective—if you want freaky power, you just have to train for it. In the highly unlikely event that you haven't been following along with us all week, here are the Power Principles recapped:
Click here to read our first installment, The Power Principles: Strength.
Click here to read our second installment, The Power Principles: Speed.
Click here to read our third installment, The Power Principles: Time.
Click here to read our fourth installment, The Power Principles: Plyometrics.
Click here. to read our fifth installment, The Power Principles: 100% Effort.
THE PROGRAM
The following is a sample week of power training combined with strength and hypertrophy training, broken down into a 3—day split—a push day, a pull day and a lower body day. Each workout can be performed either once or twice a week (we'd recommend once a week, so as to avoid overtraining). As you'll notice, power training is performed before all strength and hypertrophy training in each workout, when energy levels at their highest. Perform this style of training for no more than 3-5 weeks at a time, then go back to your regular bodybuilding-style training. For continual gains in muscle power, perform this type of routine 3-5 times a year.
Monday
Push Power Day — Chest, shoulders, triceps
Exercise Sets Reps Rest
Speed/Power/Plyometrics
Medicine Ball Push-Up 3 6 2-3 min
Medicine Ball Power Drop 4 6 2-3 min
Push Press 4 6 2-3 min
Dip* 3 8 2-3 min
Strength/Hypertrophy
Incline Dumbbell Press 4 5-6 2 min
Barbell Overhead Press 3 8-10 1 min
Flat-Bench Dumbbell Flye 4 10-12 1 min
Cable Pressdown 3 10-12 1 min
*Performed faster than normal — on each rep, lower yourself under control, then explode up as fast as possible.
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