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.
Circuit
A
Dynamic Warmup prior to sprinting: - Hamstring Scoops x10yds - Quad Pull w Reach x10yds - Reverse Lunge w Reach x10yds - High Kicks x10yds - Knee hug to FWD lunge x10yds - Single leg RDL x10yds - Single switches 2x10yds - Double Switches 2x10yds - Triple Switches 2x10yds - Straight Leg Bounds 3x20yds
B
Max Effort Sprints
10, 10, 10, 15, 15, 15, 20, 20, 20, 20
C
Seated Vertical Jump
3 x 3
D
Seated Broad Jumps
3 x 3
E
Block Clean
4 x 3
F
Back Squats
6, 6, 6, 6, MAX
G1
DB Bulgarian Split Squats
3 x 8
G2
Glute Ham Raises
3 x 8
H1
Goblet Lateral Split Squat
3 x 8
H2
Single Leg 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
Bench Press
6, 6, 6, 6, MAX
C
Barbell Row
8, 6, 5, 8
D1
Seated DB Press
8, 8, 8, 12
D2
Single Arm DB Rows
8, 8, 8, 12
E1
Dips
3 x 12
E2
Lat Pulldowns
3 x 12
E3
DB Lateral Raises
3 x 12
Circuit
F
Tempo Intervals 20 seconds of work at 6-7/10 intensity followed by 40 seconds of rest x20 total reps Try to hit the same distance with each rep, EX: If get 100 yds on first rep aim for that for every rep moving forward Goal is sustained output so the first and 20th rep should feel and look the same Should not be getting slower throughout, run at 60-70% intensity Running main form but if can then assault bike, rower, ski erg ect.
A1
Hanging Knee Raises
3 x 12
A2
Zercher Carry or March
3 x 30
A3
Bear Position Pullthroughs
3 x 8
B1
AB Rollouts
3 x 12
B2
Cable Rotations
3 x 8
B3
Suitcase Carries
3 x 30
C1
EZ Bar Skull Crushers
4 x 8
C2
EZ Bar Curls
4 x 8
D1
Tricep Pushdowns
3 x 15
D2
DB Incline Curls
3 x 15
Circuit
A
Dynamic Warmup prior to sprinting: - Hamstring Scoops x10yds - Quad Pull w Reach x10yds - Reverse Lunge w Reach x10yds - High Kicks x10yds - Knee hug to FWD lunge x10yds - Single leg RDL x10yds - Single switches 2x10yds - Double Switches 2x10yds - Triple Switches 2x10yds - Straight Leg Bounds 3x20yds
B
Max Effort Sprints
10, 10, 10, 15, 15, 15, 20, 20, 20, 20
C
Kneeling Jump to Vertical Jump
3 x 3
D
Kneeling Jump to Broad Jump
3 x 3
E
Power Cleans
4 x 3
F
RDL
6, 6, 6, 6, MAX
G
Barbell Reverse Lunge
8, 6, 5
H1
Hamstring Curl Variation
3 x 12
H2
Leg Extension
3 x 12
H3
Seated 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
Chin-up/Pull-up
6, 6, 6, 6, MAX
C
BB OHP
8, 6, 5, 8
D1
Incline DB Bench Press
8, 8, 8, 12
D2
Chest Supported Row
8, 8, 8, 12
E1
Cable Flys
3 x 12
E2
Seated Cable Rows
3 x 12
E3
Seated DB Reverse Fly
3 x 12
Circuit
F
Tempo Intervals 20 seconds of work at 6-7/10 intensity followed by 40 seconds of rest x20 total reps Try to hit the same distance with each rep, EX: If get 100 yds on first rep aim for that for every rep moving forward Goal is sustained output so the first and 20th rep should feel and look the same Should not be getting slower throughout, run at 60-70% intensity Running main form but if can then assault bike, rower, ski erg ect.
A1
Banded TKE
2 x 15
A2
Copenhagen Plank
2 x 20
A3
Side Plank Clamshells
2 x 10
B1
Overcoming Isometric
4 x 6
B2
Barbell Jumps
4 x 5
C1
Banded Speed Squats
4 x 5
C2
Continuous Tuck Jumps
4 x 5
D1
DB Skull Crushers
12, 10, 8, 15
D2
DB Alternating Curls
12, 10, 8, 15
E1
Incline Reverse Crunches
3 x 12
E2
Landmine Rotations
3 x 8
E3
Hollow Holds
3 x 30
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
