Sean Lerwill, ex-royal marines and Maximuscle PT, created this 3 day Strength & Power plan to help build all over body strength. To improve power remember to perform each exercise with controlled yet ‘explosive’ movements.
Exercise | Reps | Sets |
Warm-up: Rower | 2 - 5 mins | 1 |
Push Press | 4 to 8 | 4 |
Bench Press | 4 to 8 | 4 |
Overead Press | 4 to 8 | 4 |
Incline dumbbell press | 4 to 8 | 4 |
Plyometric press-ups (clap press-ups) | To failure | 4 |
Day 2
Exercise | Reps | Sets |
Warm-up: Rower | 2 - 5 mins | 1 |
Plyometric Box Jumps | 4 to 8 | 4 |
Squats | 4 to 8 | 4 |
Glute Bridge on Bench | 4 to 8 | 4 |
Dead Lift | 4 to 8 | 4 |
Single Leg Press | To failure | 3 per leg |
Day 3
Exercise | Reps | Sets |
Warm-up: Rower | 2 - 5 mins | 1 |
Power Cleans | 4 to 8 | 4 |
Pull-ups | 4 to 8 | 4 |
Seated Row | 4 to 8 | 4 |
Upright Row | 4 to 8 | 4 |
Medicine Ball Slams | 30 secs | 4 |