Intent: Develop raw power, either under a barbell or moving your own engine.

Equipment Needed: Ideally completed in a fully stocked gym but can be completed in a decent garage gym with minimal substitutions made when cable machines are prescribed. Minimum equipment: squat rack, barbell, plates, resistance bands, dumbbells, pullup bar, and dip station. Lifting belt and wrist wraps are essential to ensure safe execution.

Experience Needed: Moderate to Advanced. Lifters must be experienced enough to conduct a 1RM safely and have some experience with overhead lifting. 

Length/Frequency: 10 weeks, 6 days per week – not including pre and post testing.

Design: Each day focuses on a core lift with supporting supplementary exercises and conditioning. Six of the primary barbell lifts (back squat, bench press, deadlift, front squat, push press, and power clean) are programmed each week, with each day focusing on a core lift with accessory work and a form of conditioning (steady state, intervals, and sprints). The program is designed to allow the lifter to choose the form of
cardio each day and leaves some leeway for customization. While sprints and intervals are scheduled on particular days of each week, they can be executed on different days of the week if the week’s total volume is satisfied. If motivated, a finisher of walking lunges is encouraged after each sprinting days. A deload week is programmed for week eight, allowing time for the body to adapt before the final push in week’s nine and ten.

Concept: This 10-week percentage progression focuses on developing raw power across six primary barbell lifts with the three core power lifts (back squat, bench press, and deadlift) being prioritized at the beginning of each training week. On many occasions this program will test your limits, often asking for a higher rep set at a weight you might not have tried for more than a rep or two. An undulating progression is leveraged to gradually build
strength without overtaxing the CNS through progressive overload. It implements a percentage-based linear progression meant to build incredible and explosive lower body power while developing upper body stamina and survivability.

Testing: “Week 0” is the prescribed testing week to be executed before and after the full 10-week program. While it is prescribed through three testing days, the lifter is free to conduct their own testing schedule if all events are tested. It is imperative to conduct a pre/post test in order to measure and celebrate your fitness gains.

Day 1: Back Squat

Day 2: Bench Press

Day 3: Deadlift

Day 4: Front Squat

Day 5: Push Press

Day 6: Power Clean

Day 7: Rest / Active RecoverY

Warmups: It is imperative to ensure a solid warmup when lifting heavy – DO NOT SKIP. Begin each training day with at least five minutes of stretching/mobility work before and after your warmup cardio.  Choose one of the following: Run 1 mile, Row 2km, Bike 100 Calories, or 10 minutes low impact cardio.

Cooldowns: Finish each training station with a 5 to 10 minute walk/steady state cardio and some stretching. This is especially important following all squatting and sprinting days.