Power Athlete

Coach
Power Athlete

Jackhammer is specifically designed as the ‘go to’ program for 10 year NFL veteran John Welbourn. Created to jump-start his own training, this program is built on three key phases which drive the adaptations to build some good ol’ fashioned ’Merican muscle and earn a place on Jacked Street. We put the power in your hands with this hassle free, easy to follow weekly training. It’s time to flip the switch & fire up the Jackhammer.


REQUIREMENTS

Training Days: 6 days each week
Session Length: 40 - 70 minutes
Training Goal: Get Jacked

REQUIRED EQUIPMENT

  • Access to a big box gym like Equinox, LA Fitness, or similar
  • A stopwatch

- OR - if you have a home gym, or small box gym

  • Barbell
  • Dumbbells / Kettlebells
  • Squat Rack
  • Pull up station
  • Space to move
  • Pull up bands
  • Slamballs / Sandbags
  • Rower, air bike, stationary bike, ski erg, or similar

MORE INFO

Here is the deal, our goal is to create a balance between breaking muscles down and recovery to maximize growth, and therefore, we only calculate the volume for top end sets. That means if you need more warm up sets to get ready to hit your bigger compound movements, then take them.


Part of creating a positive anabolic environment is threefold: break the muscles down with the training, adequately feed the body to accelerate recovery, then let the muscles grow during rest. 

With that said, we want you to take your nutrition as seriously as your training. Combining this program with our nutrition protocols will maximize results. 

Another pearl of wisdom, don’t come out of the gate too fast or add extra work. The volume will increase as you adapt. The body is very smart and we have to keep tweaking training variables - volume, intensity, frequency, workout timing and exercise arrangement. Combining a sound nutrition protocol with the right manipulation of these variables is a game changer. We’ve taken care of that for you. But, to really hammer your goal, you need to stack up as much sleep as you can muster without getting fired or divorced.
Features
1 sessions per week
Must use App app to view and log training
Program Training
$39
Get Jackhammer - Foundations
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Sample Week
Week 1 of 4-week program
Sunday
Jackhammer - Week 01 Day 01

A

Pre Warm Up

For Completion

B1

4 Way Dead Bugs

4 x 30

B2

Dead Bug with Pelvic Tilt

4 x 5

B3

Banded Good Mornings

4 x 15

C

Back Squat

5 x 5

D

Dumbbell Walking Lunge

3 x 20

Monday
Jackhammer - Week 01 Day 02

A

Pre Warm Up

For Completion

B1

One Arm Banded Lateral Raise

4 x 0:30

B2

One Arm Banded Front Raise

4 x 0:30

C

Neutral Grip DB Bench

5 x 10

D

DB Fly

3 x 1:00

E

Tricep Pushdown

1 x 100

Tuesday
Jackhammer - Week 01 Day 03

A

Pre Warm Up

For Completion

B

Echo/Assault/Implement of Choice

4 x 50

Wednesday
Jackhammer - Week 01 Day 04

A

Pre Warm Up

For Completion

B1

Banded Hamstring Curls

4 x 15

B2

Elevated Hip Bridge

4 x 20

C1

Russian KB Swings

4 x 10

C2

Bulgarian Split Squat

4 x 10

D

Med Ball to Toes

4 x 10

Thursday
Jackhammer - Week 01 Day 05

A

Pre Warm Up

For Completion

B

5-Way Upper Body Med-ball Plyo Circuit

3 x 50

C1

Neutral Grip DB Bench

3 x 15

C2

Seated DB Press

3 x 15

D1

Hammer Curls

3 x 15

D2

Rear Delt Fly

3 x 1:00 @ MAX

Friday
Jackhammer - Week 01 Day 06

A

Pre Warm Up

For Completion

B

Captain Morgans

4 x 2

C1

Russian KB Swings

1 x 150

C2

Dips with Chains

1 x MAX @ 20 lb

Saturday
Jackhammer - Week 01 Day 07

A

Rest Day

For Completion

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