Harms Farms
The Power Cycle is heavily influenced by Post-Activation Potentiation, which is when force by a muscle increases due to its previous contraction. By taking advantage of our body's internal power plant, greater explosive power performance is the result. You should see some serious gains in your body's ability to accelerate.
An additional focus of this cycle is with the prep work to get you primed and ready for liftoff. Hit it hard and reap the rewards.
6 sessions per week
Must use App app to view and log training
Program Training
A1
Standing Hip CAR
1 x 3
A2
Ankle CAR
1 x 3
B
Ankle Rocker Shuffle
1 x 5
C1
Pogo Jump
2 x 0:45
C2
ISO Lunge Hold
1 x 0:45
D1
90/90 External Rotation PAIL/RAIL
1 x 1 @ 1:00
D2
90/90 Hip Switch
1 x 6
E
Quadruped Hip CAR
1 x 3
F1
Back Squat
5 x 5
F2
Trampoline Sprints
5 x 0:10
G
Supine Banded Blocked Hip ER
2 x 12
H1
Assault Bike
10 x 1:00
H2
Med Ball Slam
10 x 7
I
Single Leg Hamstring Ankle Weight
1 x 1:30 @ MAX
J
DB Shrug
3 x MAX
A
Shoulder CARs
1 x 3
B1
Single Arm Seated DB Shoulder ER
2 x 10
B2
Sidelying Sleeper PAIL/RAIL
1 x 1:30
C1
Bear Crawl
2 x 10
C2
Table Top Transitions
2 x 4
D
Shoulder CARs
1 x 2
E1
Press
5 x 5
E2
Depth Push Up to Explosive Rebound Up
5 x 3
F1
Dynamic Step Up
4 x 10
F2
Shin Hop
3 x 3
F3
Alternating Plate to Toes
3 x 20
G1
Hammer Curl
1 x 10
G2
Parallel Bar Dips
1 x 10
A1
Ab Wheel
3 x 20
A2
Banded Reverse Hyper
3 x 20
A3
Standing Teapot
3 x 12
B1
Barbell Bicep Curl
4 x 10
B2
Seated Incline DB Curls
4 x 10
C1
Isometric Rack Pull
5 x 10
C2
Box Jump
5 x 3
D1
Captain Morgans
3 x 10
D2
Single Leg Foot Elevated Plank
3 x 0:15
D3
Single Leg Glute Bridge
3 x 0:15
Burn Some Calories
E
Go for 30 minutes on any implement (bike, rower, versaclimber, jump rope, etc.) of your choice. No implement? Your own 2 feet will do.
F1
Couch Stretch (Hip Flexors)
1 x 0:30
F2
Side-Lying T-Spine Windmill Rotation
1 x 6
F3
Banded Hamstring Stretch
1 x 0:25
A
Segmental Cat Camel
1 x 4
B
90/90 Internal Rotation PAIL/RAIL
1 x 1:30
C1
90/90 Hip Switch
2 x 5
C2
Pogo Jump
2 x 1:00
D
Supine Banded Hip Internal Rotation
3 x 10
E1
ISO Top of Dip Hold
1 x 0:30
E2
2 DB RDL
3 x 10
F
Multifidi Reverse Hyper Isoramp
1 x 1:00
G1
Trap Bar Deadlift
5 x 5
G2
Consecutive Broad Jump
5 x 3
H
Back Squat
5 x 5
I
Chin-Up
3 x MAX
J1
Russian KB Swing
4 x 8
J2
Pull-Up
4 x 8
J3
Med Ball Rotational Throw
4 x 8
K
Spring Ankle Level 1 Loading - 1-5
5 x 0:10
A
Rock Mat
1 x 0:30
B1
Neck CARs
1 x 3
B2
Elbow CARs
1 x 3
C
Banded Americana PAIL/RAIL
1 x 1:00
D1
Depth Drop
2 x 5
D2
Crouch Walk
1 x 10
D3
Hanging Knee Raise
2 x 12
D4
Inchworm
2 x 4
E
Shoulder CARs
F
Jammer Arm Internal Rotation Floss
2 x 8
G1
Close Grip Bench Press
5 x 5
G2
Lunge Position 8 Way Med Ball Circuit
5 x 10
H1
Half Kneeling Single Arm DB Press
5 x 10
H2
Parallel Bar Dips
5 x 10
I1
Chest Elevated Push Up on Bar
5 x 20
I2
Single Arm DB Row
5 x 10
J
Banded Tricep Pushdown
1 x MAX @ MAX
A
Total Body CARs
1 x 3
B1
Dowel Pass-Throughs
1 x 15
B2
Banded Shoulder Internal Rotation
3 x 12
C
Cat Camel
1 x 6
D1
Clean Warm Up
1 x 5
D2
Handstand Hold
1 x 0:30
E
Hang Muscle Snatch
5 x 3
F1
Nordic Hamstring Curl
4 x 4
F2
Lunge Jump with Switch
4 x 10
Suicide Shuttle
G
Set cones at 5,10,15,20 yards. 6 reps at 75% intensity. Rest :60-:90 between efforts.
H1
Ab Wheel
3 x 20
H2
Cable Crunch
3 x 20
H3
Back Extension
3 x 20
H4
Reverse Hyperextension
3 x 20
H5
Hanging Knee Raise
3 x 10
H6
Weighted Sit Up
3 x 20
A
Rest
Chris Harms
Minor League Strength and Conditioning Coach for San Francisco Giants
