Adept Performance
Powerlifting, Track & Field, General Fitness, Combat Sports, Power Sports , Plyometrics, Strength & Conditioning, WrestlingBigger, Faster, Stronger is a power/strength/volume 3 day split program with focus on one of each of these 3 qualities in each session. Perfect for athletes who are looking to build explosive power, raw strength and build quality muscle for there sport or performance in the weight room.
Power day will take you through the 3 different types of power and plyometrics, blending speed and strength to build you into the most powerful athlete you can be.
Strength day will be your mass based day, where you can focus on loading up the bar with heavy resistance and building gorilla strength.
Volume day will be your hypertrophy focused day, focused on building the necessary tissue to bullet proof your body and build a muscular physique.
1 sessions per week
Must use App app to view and log training
Program Training
A
Barbell Step Ups
3 x 4
B
Power Jerk
4 x 2
C
Banded Kettlebell Swing
3 x 6
D
Band Resisted Counter Movement Jump
3 x 6
E
Band Accelerated Pogo Hops
2 x 10
F1
Barbell Ab Rollout
3 x 6
F2
Med Ball Mawler
3 x 20
F3
Standing Oblique Crunch
3 x 16
A1
Trap Bar Isometric Pull to Pins
2 x 1 @ 0:03
A2
TrapBar Jump
2 x 3
B
Trap Bar Deadlifts
4 x 6
C
Barbell Bench Press
4 x 6
D
Pendlay Row
4 x 6
E1
DB Step Up
2 x 12
E2
Tib Bar Raise
2 x 12
F1
Kettle Bell Drag Through
2 x 12
F2
Body Saw
2 x 6
F3
Lateral V-Up
2 x 16
A
Paloff Press with Rotation
2 x 12
B
Romanian Deadlift (RDL)
6 x 3
C
Barbell Overhead Press
6 x 3
D
Wide Grip Cable Lat Pulldown
5 x 4
E1
Tricep Pushdown
2 x 20
E2
Dumbbell Hammer Curl
2 x 20
