12 Week Maximum Power & Strength Program

Barbarian Performance

Gymnastics, Soccer, Powerlifting, Golf, Baseball , Softball, Football , Hockey, Power Sports , Wrestling, Strength & Conditioning, Basketball, Jiu Jitsu, Martial Arts, Marathon, Volleyball, Track & Field, Women's Training, Lacrosse, Law Enforcement, Tactical / Military, Rugby, Triathlon, Combat Sports, Plyometrics, Boxing
Coach
Drew Little

Get Stronger. Jump Higher. Sprint Faster.

No matter your sport, you need strength, explosiveness, and speed. This program delivers. Whether you're a beginner or an elite athlete, you can push your numbers year round, even in-season.

How?

Track & measure your jumps, maxes, and accessories. Train with intent and maximize every rep of every set. Manage fatigue with low volume, high intensity, long rest. This 4-day a week program gives you endless PR opportunities and progress in just one area each session, and you’re better than yesterday.

Short on time? Start at the top, hit the most impactful lifts, and trim accessories as needed. This program enhances raw athleticism to help you dominate in your sport.

Effort + Intent = Results. No shortcuts. Nothing worthwhile comes easy. Put in the work and get rewarded.

$120
Get 12 Week Maximum Power & Strength Program
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Build Maximal Relative Strength
Increase your maximum strength relative to your body weight. More strength means greater force production—whether sprinting, jumping, or hitting. By improving maximal strength, you generate more force against gravity, the ground, or objects. This directly translates to faster sprints, higher jumps, and more powerful hits. Simply put, a bigger engine means more horsepower.
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Better At Absorbing Force
For every action, there’s an equal and opposite reaction. You can’t produce what you can’t absorb. A stronger body absorbs force more efficiently, allowing you to transfer it back into the ground or an object with greater power. This not only enhances performance but also reduces injury risk, making it a crucial training effect.
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Elevate Maximal Power
Power = Force × Acceleration—it’s how fast you can move mass, whether your own body or a weighted object. The faster you generate force, the more powerful you become. If you lift 100 pounds in 0.3 seconds and later move the same weight in 0.2, you’ve increased your power output. This principle applies to both speed and strength, making maximum power a key factor in athletic performance.
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Increase Maximal Speed
The lowest hanging fruit for improving speed for MOST people is their relative strength. Technical work does help but up to a point. A Honda Civic is still a Honda Civic no matter how many times it goes around a track. Let's worry first with building a bigger engine.
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Become More Durable
With the warm-ups and finishers included each day, we’re not just preparing your body for training—we’re actively building muscle durability and reinforcing joint integrity. These targeted movements reduce injury risk and strengthen the connective tissues that support high-performance training. Over time, this leads to greater resilience, improved movement efficiency, and endurance.
Features
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Programming 4 days per week
2 Max Effort days for upper and lower along with 2 Dynamic Effort days for upper and lower. If you have to miss days...prioritize Max Effort days.
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Video Demos
Each video has an example of the form and execution to make sure you training safe but also effectively.
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Instructions, Cues, Guidance
Every workout explains what the daily objectives are when you start. Along with guidance on substitutions and guidance on how to maximize your sets.
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your program will be app based allowing you to enter your weights and keep your records.
Equipment
Required
Barbell + Plates // Dumbells // Squat Rack // Bench // Conventional Gym
Recommended
Sled // Bands for Squat, Deadlift, and Bench // Adjustable Bench // OVR Jump Device
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Sample Week
Week 1 of 12-week program
Sunday
Max Effort Lower

A

Sled Drag (Hip Harness)

1 x 300

B

Depth Drop 2 Foot Landing

1 x 10

C

Bodyweight Jump

10 x 1

D

Back Squat

5, 5, 3, 2, 1, 1, 1

E

Rack Pull

3 x 6

F1

Back Extension

4 x 10

F2

Lat Pulldown

3 x 10

G1

Band Resisted Reverse Hypers

3 x 30

G2

DB Side Bend

4 x 25

H

Walking Lunges

1 x 100

Tuesday
Max Effort Upper

A1

Band Face Pull

4 x 25 @ 4

A2

Bench Dips

4 x 25 @ 4

A3

Barbell Push-Up

4 x 25 @ 4

B

Bench Press

5, 5, 3, 2, 1, 1, 1

C

Incline Bench Press

4 x 5

D

1-Arm DB Row

10, 20

E1

JM Press

4 x 8

E2

Hanging Leg Raise

3 x 15

F

Dirty 30's

3 x 10

G

Band Tricep Push Down

1 x 100

Thursday
Dynamic Effort Lower

A

Sled Drag (Hip Harness)

1 x 300

B

Depth Drop Split Stance

1 x 10

C

20% DB Jump

10 x 1

D

Back Squat (Band Resisted)

8 x 3

E

Sumo Deadlift (Band Resisted #1)

6 x 3 @ 50 lb

F1

DB Rear Foot Elevated Split Squat

3 x 6

F2

Inverted Row

3 x 45

G1

Bent Knee Back Extension

3 x 10

G2

Ab Wheel

3 x 10

H

Rapid Response Box Jumps

2 x 30

I

Seated Band Hamstring Curl

1 x 200

Friday
Dynamic Effort Upper

A1

Banded Lat Pull Down

4 x 25 @ 4

A2

Supine DB Tricep Press

4 x 25 @ 4

A3

Incline DB Bench Press

4 x 25 @ 4

B

Banded Bench Press

9 x 3

C

Overhead Press

5 x 10

D1

Chest-Supported DB Row

3 x 10

D2

DB Roll Back

3 x 10

E1

Barbell Row

3 x 15

E2

Dumbell 3-way Shoulder

3 x 10

F

Push-Up

1 x 100

Coach
More from Barbarian Performance
coach-avatar Drew Little

With nearly 20 years as a Strength & Speed Coach, Drew has worked with NFL, NHL, MLB, NBA, WNBA, Olympic, Collegiate and elite youth athletes. Former High Performance Specialist & Education Coordinator at Michael Johnson Performance Assistant Director of NFL Combine and Pro Day Training for 9 years with over 600 participants Consultant for Nike Sports Research Lab & multiple Olympic federations

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Break past limits. Build strength, speed, & power

No gimmicks, no fluff—just proven methods that deliver results.

Get 12 Week Maximum Power & Strength Program
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FAQs
What if my schedule doesn't allow me to train 4 days a week?
Prioritize the first lower body lift as #1, first upper body lift as #2, the second lower body lift as #3, and the second upper body lift as #4.
What if I do not have the equipment like sleds, bands, or jump mat?
There are substitutions listed below the exercise. Every gym and scenario will be different, but make choices that are as close to what's written as possible.
If I am in-season, how should I schedule my workouts?
It is best to schedule the legs workout 48-72 hours before competition. Upper body workouts can be scheduled 24-48 hours before competition. You are also able to schedule back to back lower & upper days but this is not ideal.
My fatigue and stress levels are above normal, how can I adjust ?
Spend extra time warming up doing some bicep curls or any exercise that you enjoy. If you still feel sluggish...then hit the big main rocks. Do the workout top down in order which are the most important things then cut out sets & reps or cut out accessories all together.
What if I don't have a person to help spot?
You need to challenge yourself but also be smart. Set the safety arms at the right heights everytime. If you absolutely do not feel confident in another rep or weight...rack it early or go slightly lighter. Live to fight another day!
Should I use the same weight for all the sets?
Yes. If the workout has 5 sets then use the same weight for all 5 sets. If you are find a new 1 rep max...then your last final set should be the heaviest.
The Proof
verified-athlete-avatar Duke Manyweather

OL Masterminds™️

Verified Athlete

"He has a great understanding of multiple ways to periodize and program. Drew also has a keen understanding of building strength, power, and explosion as it relates to performance, with methods such as accommodating resistance; paired with special exercises that target weaknesses and imbalances."

verified-athlete-avatar David Cotton

NHL & AHL

Verified Athlete

"After 12 weeks with Drew, I was a completely different person in terms of my power, explosiveness, and being more confident in the work I put in. The best trainer from top to bottom and he’s established an experience that really is unlike any other."

verified-athlete-avatar Connor Mendoza

Baseball

Verified Athlete

"When I became serious with sports, I was ready to take the next step with professional training. I am without a doubt a better athlete because of Drew. There are many metrics that are tracked to show my improvements."

verified-athlete-avatar Kennedy Clay

Cheer and Track & Field

Verified Athlete

"Drew has been nothing short of amazing for my high school daughter! He has taken the intentional time to get to know her and what drives her. He has helped improve her speed and strength, and he is helping her achieve goals she has set for herself in track!"

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