Mjolnir S&C Rotating Powerbuilding
Mjolnir Strength & Conditioning
Football , Wrestling, Rugby, Powerlifting, Bodybuilding, Strength & Conditioning, Track & Field, Tactical, General Fitness, Law Enforcement, First Responders, Functional Fitness, Tactical / Military, Multi-sportThis 13-week program is perfect for athletes in their off-season who need to come back bigger and stronger! It's best for Advanced lifters, and has been designed specifically to help you drive growth and strength development.
Rotating Powerbuilding uses programmed percentage work for the first lift of each day followed by RPE-based accessory work to account for athlete readiness on any given day.
This program is the distillation of my philosophy that has been honed over nearly two decades of coaching THOUSANDS of collegiate athletes. It uses a rotation of both exercises and intensities to allow you to continuously push hard while avoiding staleness and culminates in a PR week for you to set new 1RM's!
A
Bench Press
3 x 8 @ 60, 65, 70 %
B1
Incline DB Bench Press
3 x 12 @ 7, 7, 8
B2
Chest-Supported DB Row
3 x 12 @ 7, 7, 8
C1
Seated DB Press
3 x 12 @ 7, 7, 8
C2
Pull-Up
3 x 6
D1
Band Face Pull
3 x 15 @ 7, 7, 8
D2
Banded Tricep Pushdown
3 x 15 @ 7, 7, 8
D3
DB Bicep Curls
3 x 15 @ 7, 7, 8
A
Back Squat
3 x 8 @ 60, 65, 70 %
B
Good Morning
3 x 12 @ 6, 7, 7
C
Front Rack Split Squat
3 x 12 @ 6, 7, 7
D1
Physioball Leg Curl
3 x 6
D2
Lying Leg Curl
3 x 15 @ 6, 7, 7
D3
Seated Banded Leg Curls
3 x 15 @ 6, 7, 7
A
Incline Bench Press
3 x 8 @ 60, 65, 70 %
B1
Seated DB Press
3 x 12 @ 7, 7, 8
B2
Pull-Up
3 x 6
C1
DB Bench Press
3 x 12 @ 7, 7, 8
C2
Dumbbell (DB) Row
3 x 12 @ 7, 7, 8
D1
Standing DB Upright Row
3 x 15 @ 7, 7, 8
D2
DB Overhead Tricep Extension
3 x 15 @ 7, 7, 8
D3
Hammer Curl
3 x 15 @ 7, 7, 8
A
Deadlift
3 x 8 @ 60, 65, 70 %
B
Goblet Squat
3 x 12 @ 6, 7, 7
C
KB single leg RDL
3 x 12 @ 6, 7, 7
D1
Leg Extension
3 x 15 @ 6, 7, 7
D2
Weighted Sissy Squat
3 x 15 @ 6, 7, 7
D3
Front Foot Elevated Split Squat
3 x 15 @ 6, 7, 7
Jordan Jacobs
Coach Jacobs has a BS in Exercise Science, an MS in Exercise Physiology, and is CSCS and USAW Level 2 certified. He has 18 years of experience as a collegiate Strength & Conditioning Coach and more than 20 years "under the bar". He's worked with literally thousands of athletes and has helped them win championships at the conference, NCAA Regional, and NCAA National level.
This program will help you add size and strength and blow up your old PR's! Stay fresh, stay motivated, and keep progressing!
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