PowerJacked Training Team
Shannon Performance
This training program is designed to get you faster, stronger, more powerful and more jacked.
The main emphasis of this program is developing an athletic lower body utilizing sprints, plyometrics, olympic lifts and heavy lifting while also developing a more jacked upper body using bodybuilding methods. This program will provide you with a lot of variety through exercise selection, rep schemes and training methodologies.
This program will provide you a structured plan that progresses week to week to ensure progress is being made. Within this plan there is a lot of variety through unique rep schemes, exercise variations, and training concepts to keep training fresh and exciting week to week. This training plan is concurrent and runs in 3-4 week blocks to expose you to new training methods from block to block. This is a more advanced program but can be scaled down to anyone's current level and meet you where you are at.
A1
Banded TKE
2 x 15
A2
Copenhagen Plank
2 x 20
A3
Single Leg Glute Bridge
2 x 10
B
Seated Hurdle jumps
5 x 3
C
Triple Broad Jumps
5 x 1
D
Block Power Cleans
5 x 3
E
RDL
4 x 6
F
Hand Supported Reverse Lunge
4 x 6
G1
Seated Hamstring Curl
3 x 8
G2
Goblet Lateral Split Squat
3 x 8
A1
DB External Rotations
2 x 10
A2
Prone W-Press
2 x 10
A3
Band Pullaparts
2 x 15
B
Bench Press
4 x 6
C
Chin-up/Pull-up
4 x 6
D1
DB Incline Bench Press
8, 8, 8, 12
D2
DB Chest-Supported Rows
8, 8, 8, 12
E1
Dips
12, 10, 8
E2
Seated Cable Rows
12, 10, 8
F1
DB Lateral Raises
2 x 15
F2
Seated Shrugs
2 x 15
Circuit
A
Dynamic Warmup- complete prior to speed work: - Hamstring Scoops x15 yards - Reverse Lunge with Reach x15 yards - Knee Hug to Forward Lunge x15 yards - Lateral Lunges x15 yards - Single Leg Reaches x15 yards - High Kicks x15 yards - Forward Skip x15 yards - Backwards Skip x15 yards - Lateral Skip RT x15 yards - Lateral Skip LT x15 yards - Shuffle RT x15 yards - Shuffle LT x15 yards - Carioca RT x15 yards - Carioca LT x15 yards
B
Single Switches
2 x 10
C
Double Switches
2 x 10
D
Triple Switches
2 x 10
E
Scissors
2 x 15
F
Straight leg Bound
2 x 15
G
Straight Leg Bounds into Sprint
2 x 30
H
Max Effort Sprints
10 x 20
I
Tempo Runs
2 x 10 @ 100
A1
Banded TKE
2 x 15
A2
Copenhagen Plank
2 x 20
A3
Single Leg Glute Bridge
2 x 10
B
Kneeling Hurlde Jump
5 x 3
C
Continuous Tuck Jumps
5 x 5
D
Back Squats
4 x 6
E
Hand Supported RFESS
3 x 8
F1
Glute Ham Raises
3 x 8
F2
Leg Extension
3 x 10
G1
Low Back Extension (GHR)
3 x 10
G2
Toes to bar
3 x 10
G3
Calf Raises
3 x 12
A1
DB External Rotations
2 x 10
A2
Prone W-Press
2 x 10
A3
Band Pullaparts
2 x 15
B
BB OHP
4 x 6
C
Pendlay Rows
4 x 6
D1
Barbell Incline Bench
8, 8, 8, 12
D2
Single Arm DB Rows
8, 8, 8, 12
E1
Cable Flys
12, 10, 8
E2
Lat Pulldowns
12, 10, 8
F1
Seated Cable Facepulls
2 x 15
F2
Zercher Shrugs
2 x 15
Circuit
A
Dynamic Warmup- complete prior to speed work: - Hamstring Scoops x15 yards - Reverse Lunge with Reach x15 yards - Knee Hug to Forward Lunge x15 yards - Lateral Lunges x15 yards - Single Leg Reaches x15 yards - High Kicks x15 yards - Forward Skip x15 yards - Backwards Skip x15 yards - Lateral Skip RT x15 yards - Lateral Skip LT x15 yards - Shuffle RT x15 yards - Shuffle LT x15 yards - Carioca RT x15 yards - Carioca LT x15 yards
B
Single Switches
2 x 10
C
Double Switches
2 x 10
D
Triple Switches
2 x 10
E
Scissors
2 x 15
F
Straight leg Bound
2 x 15
G
Straight Leg Bounds into Sprint
2 x 30
H
Max Effort Sprints
10 x 20
I
Tempo Runs
2 x 10 @ 100
A1
DB Lateral Raises
10, 10, 10, MAX
A2
Seated DB Reverse Fly
10, 10, 10, MAX
B1
EZ Bar Skull Crushers
4 x 10
B2
EZ Bar Curls
4 x 10
C1
Overhead cable extensions
3 x 12
C2
Cable curl
3 x 12
D1
Incline Reverse Crunches
4 x 10
D2
AB Rollouts
4 x 10
Build explosive power, brute strength, lightning speed all while getting more jacked!
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PowerJacked Training Team
PowerJacked Training Team
PowerJacked Training Team
