Power Size 10
Kevin Grace
This program is designed to help athletes develop speed, power, strength, and size. It combines explosive lifts, plyometrics, and strength -focused exercises to improve rate of force development (RFD), reactive strength, and maximal force outputs. By targeting acceleration, top-end velocity, and reactive qualities, the program ensures that increases in strength and muscle mass directly enhance athletic performance. Progressive overload and measured force application in each session create consistent improvements in power production, sprint speed and overall athleticism.
Prep
A
Sprint Prep
Walking Lunges x6 e/s Cossack Squats x6 e/s Squats x12 SL Glute Bridges x6 e/s 90 90 Hip Switches w/ Glute Stretch x4 e/s World's Greatest Stretch x4 e/s Double Shoulder CARs x4 SL Broad Jumps x4 e/s SL Pogos x12 e/s 70%/80%/90% 15m Runs x1 each *Rest 2 mins before sprints
B
Resisted Sprints
4 x 1 @ 10
C
10m Accel
4 x 1 @ 10
D
Barbell Deadlift
4 x 6 @ 8
E1
DB Bench Press
4 x 6 @ 8
E2
Pull-Up
4 x 6 @ 8
F
DB Step Up
2 x 12 @ 8
Prep
A
Mobility/Activation
Walking Lunges x6 e/s Cossack Squats x6 e/s Squats x12 SL Glute Bridges x6 e/s 90 90 Hip Switches w/ Glute Stretch x4 e/s World's Greatest Stretch x4 e/s Double Shoulder CARs x4 CMJ x4 Pogos x12
B1
Seated Broad to Box
3 x 5
B2
Single Leg Pogos
3 x 5
C
Front Squat
4 x 6 @ 8
D1
DB Shoulder Press
4 x 6 @ 8
D2
Chest-Supported DB Row
4 x 6 @ 8
E
Supported Single Leg RDL
2 x 12 @ 8
Prep
A
Mobility/ Activation Upper
Walking Lunges x6 e/s Cossack Squats x6 e/s Squats x12 SL Glute Bridges x6 e/s 90 90 Hip Switches w/ Glute Stretch x4 e/s Worlds Greatest Stretch x4 e/s Double Shoulder CARs YWTs x1 min Explosive Push Ups x5
B
DB Push Press
3 x 5 @ 60 %
C1
Incline DB Bench Press
3 x 12 @ 9
C2
Chin-Up
3 x 12 @ 9
D1
Chest Focused Dips
1 x 10
D2
Inverted Row
1 x 10
E1
DB Incline Curls
3 x 12 @ 10
E2
DB French Press
3 x 12 @ 10
F1
DB Lateral Raise
2 x 12 @ 10
F2
LM Anti Rotations
2 x 12 @ 8
Prep
A
Sprint Prep
Walking Lunges x6 e/s Cossack Squats x6 e/s Squats x12 SL Glute Bridges x6 e/s 90 90 Hip Switches w/ Glute Stretch x4 e/s World's Greatest Stretch x4 e/s Double Shoulder CARs x4 SL Broad Jumps x4 e/s SL Pogos x12 e/s 70%/80%/90% 15m Runs x1 each *Rest 2 mins before sprints
B
10m Accel
4 x 1
C
Flying 10m
4 x 1
D
DB Walking Lunge
3 x 24 @ 9
E
Hip Thrust
3 x 12 @ 9
F1
BB Calf Raise
2 x 12 @ 9
F2
Copenhagen Plank
2 x 0:20
