Strength & Conditioning - Powerbuilding
TrainRx Performance Programming
Strength & Conditioning, General Fitness, BodybuildingAbout the Program:
6x/Week Upper/Lower Split + Sprint/Plyometrics Split that targets optimal training volume for each major muscle group every week to ensure you build muscle, get stronger, and develop real power. The program follows a high intensity training model designed to progress you towards using heavier loads for higher work sets rather than focusing on setting new 1 Rep Maxes all of the time - this is the gold standard for strength and hypertrophy training. Weekly sprint and plyometric progressions are also included so you can demonstrate strength gains and power production.
Training Blocks:
The program cycles through 4 different Training Blocks - each block is specifically designed to help you build confidence in lifting heavier weights, learn how to push work sets close enough to failure without leading to burnout, and progress your training on a week by week basis to guarantee muscle growth.
Block 1 (Weeks 1-3):
• Establish 3 Rep Max weights for major compound lifts
• Double Progression Method for Accessory/Secondary lifts
Block 2 (Weeks 4-6):
• Cluster Set Progression for major compound lifts
• Double Progression Method for Accessory/Secondary lifts
Block 3 (Weeks 7-9):
• AMRAP Set Progression for compound lifts
• Double Progression Method for Accessory/Secondary lifts
Block 4 (Weeks 10-12):
• Double Progression Method for both compound and accessory/secondary lifts
• Extend work sets out to higher rep ranges to promote hypertrophy
Sprint and Plyometric work follows weekly progressions designed to help you improve horizontal and vertical jumping ability as well as sprint capacity, endurance, and max speed.
The program is written so you can complete all 12 weeks and start from Week 1 again at any point.
Prep/Mobility
A
Mobility: 2 Sets; For Quality; Rest As Needed Between Sets 5-8 Quadruped Hip Rotations/Side 8-10 Half Kneeling Ankle Dorsiflexion Rockbacks/Side 20 Single Leg Hops/Side 20 Steps Spiderman Walking Lunge w/Thoracic Rotation + Dynamic/Aerobic Prep: 2 Sets; For Quality; Rest As Needed Between Sets 10 Yards Power Skip 10 Yards Straight Leg Forward Bounding - Increase Pace/Bound + Complete Before Sprint Workout: Build Up Sprints - Rest As Needed Between Sets Set 1: 0:20 Seconds: 60% Max Effort Set 2: 0:20 Seconds: 70% Max Effort Set 3: 0:20 Seconds: 80% Max Effort
Plyometrics
B
Instructions: • Complete the prescribed number of sets for each plyometric drill listed below • Rest as needed between drills Forward Pogo/Hurdle Jumps; 5 Reps x 3 Sets; Rest 0:30-1:00 Minute Between Sets Single Leg Forward Pogo/Hurdle Jumps; 5 Reps/Side x 3 Sets; Rest 0:30-1:00 Minute Between Sides Broad Jump; 15 Total Repetitions; Rest 0:30-1:00 Minute Between Repetitions Single Leg Broad Jump; 3 Reps x 2 Sets; Rest 0:30-1:00 Minute Between Sides
Sprint Repeats - Short Duration/High Intensity
C
Instructions: • Choose the Airbike / Rower / Run (Treadmill/Track) option for today's conditioning • Complete 6 sets of the work intervals • Each set is to be completed at Max Effort • Rest 2:00 minutes between sets - AIM FOR FULL RECOVERY Option 1: Airbike Option 2: Rower Option 3: Run (Treadmill/Track) Workout Format: 6 Sets; Each At Max Effort; Rest 2:00 Minutes Between Sets 0:05 Seconds: Sprint - Max Effort
D
Overhead Medicine Ball Toss
1 x 15
Prep/Mobility
A
Mobility: 2 Sets; For Quality; Rest As Needed Between Sets 0:30 Seconds: Elevated Pigeon Pose/Side 0:30 Seconds: Cossack Squat Hold/Side 0:30 Seconds: Supported Side Stretch/Side 8-10 PVC Assisted Shoulder External Rotation/Side + General Movement Prep: For Quality; Rest As Needed Between Sets 10 Double to Single Leg Box Taps/Side 10 Single Leg Straight Leg Pogo Hops/Side 10 Pogo Hops
Plyometrics
B
Instructions: • Complete the prescribed number of sets for each plyometric drill listed below • Rest as needed between drills Single Leg Rear Foot Elevated Jumps; 5 Reps/Side x 2 Sets; Rest 1:00 Minute Between Sides Seated Vertical Jump; 10 Total Repetitions; Rest 0:30 Seconds Between Repetitions Band Assisted Vertical Jump; 5 Reps x 2 Sets; Rest 0:30-1:00 Minute Between Sets
C
Power Clean
3, 2, 1
D
Deadlift
8, 5, 3
E
Weighted Chin Up
F
Dual DB Rear Foot Elevated Split Squat
8, _
Breathing Reset (3-5 Minutes)
A
Prone Breathing; 5 Reps • Inhale 10 seconds through nose • Hold breathe for 5 seconds • Exhale 10-15 seconds through mouth + 1 Set; Rest As Needed Between Exercises Cat Cow; 8 Reps + Quadruped Rock Backs; 10 Reps
Hips & Ankles (Lower Body Priority - 8-10 Minutes)
B
2 Sets; Rest As Needed Between Exercises 8-10 Half Kneeling Ankle Dorsiflexion Rockbacks/Side + 8-10 Band Resisted Ankle Flexion & Extension/Side; Moderate Resistance + 5-8 Quadruped Hip Rotations/Side + Sumo Squat w/5-8 Alternating Knee Drops/Side + Rest As Needed & Repeat
Thoracic Spine + Lats (Upper Body Priority - 5-8 Minutes)
C
2 Sets; Rest As Needed Between Exercises 0:30 Seconds: Can Opener Stretch + 0:30 Seconds: T-Spine Mobilization + 8-10 Side Lying Open Book/Side + 8-10 Side Lying Windmill/Side + 0:30 Seconds: Supported Side Stretch/Side + Rest As Needed & Repeat
Shoulders & Triceps (Upper Body Priority - 5-8 Minutes)
D
2 Sets; Rest As Needed Between Exercises 0:30 Seconds: PVC Assisted Triceps Stretch/Side + 3-5 Isometric External Rotation Hold/Side - 0:05 Second Hold/Rep + 3-5 Isometric Internal Rotation Hold/Side - 0:05 Second Hold/Rep + 0:30 Seconds: Sleeper Stretch/Side + Rest As Needed & Repeat
Prep/Mobility
A
Mobility: 2 Sets; For Quality; Rest As Needed Between Sets 8-10 Band Resisted Ankle Flexion & Extension/Side 0:30 Seconds: Hamstring Stretch/Side 0:30 Seconds: Can Opener Stretch Sumo Squat w/5-8 Alternating Knee Drops/Side + Dynamic/Aerobic Prep: For Quality; Rest As Needed Between Sets 20 Single Leg Hops/Side 20 Straight Leg Hops 3 Sprinter Jump/Side + Complete Before Sprint Workout: 2 Sets; For Quality; Rest As Needed Between Sets 10m Single Leg Cycles/Side 3 Double to Single Leg Forward Pogo Hop/Side 10m Straight Leg Bounds/Side
Plyometrics
B
Instructions: • Complete the prescribed number of sets for each plyometric drill listed below • Rest as needed between drills Drop Jump to Broad Jump; 10 Total Repetitions; Rest 0:30-1:00 Minute Between Repetitions Single Leg Forward Pogo Hops; 5 Reps/Side x 3 Sets; Rest 1:00 Minute Between Sides - IF YOU HAVE ACCESS TO A HILL USE IT Broad Jump / Hill Broad Jump; 5 Repetitions x 3 Sets; Rest 1:00-2:00 Minutes Between Sets - IF YOU HAVE ACCESS TO A HILL USE IT
Sprint Endurance - Short Duration/High Intensity
C
Instructions: • Choose the Airbike / Rower / Run / Sled Push (+135/90 lb) option for today's conditioning • Complete 5 sets of the prescribed work intervals • Complete each sprint at or near maximal effort / Follow pacing instructions for each interval Option 1: Airbike Option 2: Rower Option 3: Run (Treadmill/Track/Hill) Option 4: Sled Push (+135/90 lb) Workout Format: 5 Sets; Follow Pacing Instructions; Rest 2:00 Minutes Between Sets 0:05 Seconds: Sprint - Max Effort 0:10 Seconds: Easy Pace 0:05 Seconds: Sprint - Max Effort
Prep/Mobility
A
Mobility: 2 Sets; For Quality; Rest As Needed Between Sets 8-10 PVC Pass Through 0:30 Seconds: PVC Assisted Triceps Stretch/Side 8-10 PVC Assisted Shoulder External Rotation/Side 8-10 Resistance Band Pull Apart; Moderate Resistance + General Movement Prep: 15 Medicine Ball Slams; 8 lb Men / 6lb Female - Rest As Needed Between Repetitions
B
Push Press
3, 2, 1
C
Close Grip Bench Press
8, 5, 3
D
Weighted Dip
E
Single Arm Row (Machine/Cable/DB)
8, _
F
Lat Pull Down (Cable/Machine)
8, _
Prep/Mobility
A
Mobility: 2 Sets; For Quality; Rest As Needed Between Sets 5-8 Quadruped Hip Rotations/Side 0:30 Seconds: Frog Stretch 0:30 Seconds: Cossack Squat Hold 20 Steps Spiderman Walking Lunge w/Thoracic Rotation + General Movement Prep: 2 Sets; For Quality; Rest As Needed Between Sets 10 Pogo Hops 10 Single Leg Pogo Hops/Side 10 Power Skip (Total)
Sled Pull & Push - 5:00 Minute AMRAP
B
Instructions: • Complete the Sled Pull/Push for 5 consecutive minutes • Alternate between pulling and pushing the sled • Male Weight (+180 lb) • Female Weight (+90 lb) 5:00 Minutes; AMRAP Sled Pull & Push (+180/90 lb)
C
Hamstring Curl (Lying/Seated)
8, _ , _
D
Back Squat
8, 5, 3
E
Weighted 45 Degree Hip Extension
8, _ , _
F
Calf Raises (Standing/Seated)
20, _
Breathing Reset (3-5 Minutes)
A
90/90 Breathing (Feet on Wall); 5 Reps • Inhale 5 seconds through nose • Hold breathe for 5 seconds • Exhale 5-8 seconds through mouth + 1 Set; Rest As Needed Between Exercises Cat Cow; 8 Reps + Quadruped Rock Backs; 10 Reps
Hips & Ankles (Lower Body Priority - 8-10 Minutes)
B
2 Sets; Rest As Needed Between Exercises Ankle CARS; 5-8 Reps/Side - Slow Controlled Rotations + Single Leg Hops; 20 Reps/Side + Frog Stretch; 0:30 Seconds + 90/90 Hip Rotations; 5-8 Reps/Side + Rest As Needed & Repeat
Hamstrings & Adductors (Lower Body Priority - 5-8 Minutes)
C
2 Sets; Rest As Needed Between Exercises 90/90 PAILS & RAILS; 3-5 Reps/Side - 0:15 Second Hold + Cossack Squat Hold; 0:30 Seconds/Side + Lateral Lunge; 8-10 Steps/Side + Standing Toes Elevated Hamstring Stretch; 0:30 Seconds + Rest As Needed & Repeat
Thoracic Spine + Shoulders (Upper Body Priority - 5-8 Minutes)
D
2 Sets; Rest As Needed Between Exercises Shoulder "Re-Alignment"; 0:30 Seconds/Side + PVC Assisted Shoulder External Rotation; 8-10 Reps/Side + Weighted Pendulum Arm Circles; 8-10 Reps/Side/Direction - Light Loads + Can Opener Stretch; 0:30 Seconds + Rest As Needed & Repeat
Zone 2 Recovery Cardio - Structured Aerobic Intervals
E
Instructions: • Choose the Airbike / Rower / Incline Walk (Treadmill / Hills) / Run (Treadmill / Track) option for today's workout • Complete the 30:00 minute work interval at a Zone 2 Pace Option 1 - Airbike Option 2 - Rower Option 3 - Incline Walk (Treadmill / Hills) Option 4 - Run (Treadmill / Track) Workout Format: 30:00 Minutes; Follow Pacing Instructions/Interval 3:00 Minutes: Moderate/Challenging Pace 3:00 Minutes: Easy/Recovery Pace
Rick Gorrell
Owner - TrainRx Performance Programming
The results you see from your training are a direct reflection of my ability as a coach and trainer. I take writing this program very seriously, and will always go above and beyond to provide you with the best possible training options I can provide.
Get Strength & Conditioning - Powerbuilding
Miguel C.
Home Gym Enthusiast
Verified Athlete"I wanted to let you know that I am so thankful I joined the team. My strength numbers have grown tremendously and my attitude towards training has improved. Thanks for the awesome program."
