12-Week Strength + Power Program
AJ Pedro | Pedro Peak Performance
Strength & ConditioningUnlock Your Athletic Potential — Build Real Strength and Explosive Power
Whether you're a serious competitor or simply trying to level up your personal performance, this 3-day program + specialized accessory day targets what matters:
✅ Compound Movements for foundational strength and power
✅ Dumbbell & Kettlebell exercises for athletic movement and stability
✅ Accessory Sessions that reinforce balance, mobility, and imbalances
✅ Progressive Structure that builds week over week with purpose
Built by a Certified Strength & Conditioning Specialist (NSCA-CSCS), this program includes training designed for performance. Every session is intentional. Every rep has a reason.
Warmup
A
Dynamic Warmup: A1. Pogo Jumps – 2×20 reps A2. Lateral Bounds – 2×10 per side B1. 90/90 Hip Switches – 2×10 per side B2. Alternating Knee Hugs – 2×10 per side C1. World's Greatest Stretch – 2×5 per side C2. Deep Squat Ankle Rocks – 2×10 per side
B1
Barbell Hang Power Clean
3 x 3
B2
Seated Jumps
3 x 5
C1
Barbell Box Squat
3 x 6
C2
KB Bear Plank Pull Through
3 x 8
D1
Dumbbell Bench Press
3 x 8
D2
Chest Supported Dumbbell Rows
3 x 10
E1
1/2 Kneeling Dumbbell Single Arm Shoulder Press
3 x 6
E2
Dumbbell Alternating Gorilla Rows
3 x 8
F1
Feet Elevated Inverted Rows with Pause
3 x 6
F2
Kettlebell Static Hold Dead-bugs
3 x 8
Warmup
A
A1. Pogo Jumps – 2×25 seconds A2. Med Ball Side Slams 2 x 5 reps B1. Adductor Rocks – 2×10 per side B2. Alternating Crossover Arm Stretch – 2×10 per side C1. 90/90 Stretch with Forward Lean – 2×10 per side C2. Standing Side Bends – 2×10 per side D1. Kneeling Jump to 2 High Jumps – 3×5 reps D2. Burpee to High Jump – 2×5 reps
B1
Kickstand Trap Bar Deadlifts
3 x 6
B2
Med Ball Slams
3 x 5
C1
Barbell Front Squat
3 x 6
C2
Dumbbell Bent Over Rows + Iso Hold
3 x 5
D1
Incline Dumbbell Bench Press
3 x 8
D2
Kettlebell Over/Under Pass-Throughs
3 x 10
E1
Standing Alternating Kettlebell Press
3 x 6
E2
Single Kettlebell SLDL
3 x 6
F1
Plank on Kettlebell With North South Taps
3 x 8
F2
Single Kettlebell Suitcase March
3 x 30
Warmup
A
A1. Stationary Hamstring Scoops – 2×15 per side A2. Stationary A-Skips – 2×30 seconds B1. Side Lat Foam Roll – 30 seconds per side B2. Upper Back Foam Roll – 1 min C1. Quad Stretch with Reach – 2×8 reps per side C2. T-Spine Rotations – 2×8 reps per side D1. Dumbbell High Jumps – 3×8 reps D2. Kneeling Jump to Med Ball Slams – 2×6 reps
B1
Barbell Hang Power Clean
3 x 3
B2
Plyometric Lunge Jumps
3 x 5
C1
Barbell Back Squat
3 x 6
C2
Bodyweight Plank
3 x 30
D1
Barbell Bench Press
3 x 6
D2
Dumbbell Renegade Rows
3 x 6
E1
1/2 Kneeling Alternating Dumbbell Shoulder Press
3 x 6
E2
Pull-up Iso Hold
3 x 20
A1
Dumbbell Squat + Curtsy Lunge
2 x 3
A2
Suitcase Deadlift
2 x 5
A3
Single KB Swing to Clean to Alternating Reverse Lunges
2 x 3
B1
Kettlebell Over/Under Pass-Throughs
2 x 10
B2
Dumbbell Hollow Hold Flutter Kicks
2 x 30
B3
Rack Position + Overhead Hold Marches
2 x 30
C1
Elevated Kettlebell Rack Position with Suitcase Hold Deadlift + Alternating Forward Lunges
2 x 4
C2
Kettlebell Row with Iso Hold + Slow Eccentric
2 x 3
C3
Foam Roller Double Kettlebell Incline Press
2 x 12
AJ Pedro
With over 20 years of training experience, my passion is fitness and nutrition. I have certifications from NASM as a Nutrition Coach and Certified Personal Trainer, as well as my CFSC-Level 2 for Functional Strength Coaching and am a CSCS. My goal is to help people reach their peak physical potential through a balanced approach to training. I look forward to having you apart of the team!
