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Strength + Power Training Plan

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Day 1

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

Day 4

Exercise Reps Sets
Warm-up: Rower 2 - 5 mins 1
Sled Drags 4 to 8 4
Front Squats 4 to 8 4
Split Squats 4 to 8 3
Straight Leg Deadlift 4 to 8 3
Farmers Walk 25-30 metres 4

Day 5

Exercise Reps Sets
Warm-up: Rower 2 - 5 mins 1
High Intensity Interval Training - Running Machine 30 sec sprint, 30 sec rest 5 to 10
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