PowerJacked Training Team
Dylan Shannon
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.
A
Seated Vertical Jumps
1 x 15
B
Block Power Cleans
3 x 3
C
Back Squats
3, 5, 5, 5
D
RDL
3 x 6
E
Leg Press
3 x 10
F
Seated Hamstring Curl
2 x 12
A
Bench Press
3, 5, 5, 5
B
Chin-up/Pull-up
3, 5, 5, 5
C
Dips
3 x 6
D
Barbell Row
3 x 6
E
Incline Cable Flys
2 x 10
F
Straight Arm Pulldowns
2 x 10
A
Chest supported reverse fly
3 x 15
B
DB Lateral Raises
3 x 15
C1
DB Incline Curls
3 x 10
C2
Overhead cable extensions
3 x 10
D1
Incline Reverse Crunches
3 x 10
D2
Cable Crunches
3 x 12
Circuit
A
Dynamic Warmup - 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 Speed Drills - Single switches 2x10 yards - Double Switches 2x10 yards - Triple Switches 2x10 yards - Power Skips for height 2x20 yards - Alternating bounds 2x30 yards - Straight Leg Buildups 2x30 yards - Straight leg bound into a sprint (bound for 15 yards and then transition into a 80-90% sprint for 15 yards) x3 Sprint Work - 30 yard sprints x6 (3 minute rest) - Triple broad jump x5 (1 minute rest) (3 broad jumps in a row trying to get as far as possible) Conditioning Work - Tempo intervals: run 80-100 yards at 70% pace, start 1 rep at the top of each minute x10 reps
A
Kneeling Jump to Vertical Jump
1 x 15
B
Block Power Cleans
3 x 3
C
Front Squat
3 x 5
D
Deadlift
3 x 5
E
DB Walking Lunge
3 x 8
F
Glute Ham Raises
2 x 8
A
Bench Press
3 x 8
B
BB OHP
3 x 8
C
DB Incline Bench Press
3 x 10
D
Seated Lateral Raise
3 x 12
E
Cable Flys
2 x 12
F
EZ Bar Skull Crushers
3 x 10
A
Lat Pulldowns
3 x 8
B
Chest-Supported DB Row
3 x 10
C
Single Arm DB Rows
3 x 10
D
Straight Arm Pulldowns
3 x 12
E
Seated DB Reverse Fly
3 x 10
F
Cable curl
3 x 10
Circuit
A
Dynamic Warmup - 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 Speed Drills - Single switches 2x10 yards - Double Switches 2x10 yards - Triple Switches 2x10 yards - Power Skips for height 2x20 yards - Alternating bounds 2x30 yards - Straight Leg Buildups 2x30 yards - Straight leg bound into a sprint (bound for 15 yards and then transition into a 80-90% sprint for 15 yards) x3 Sprint Work - FLYING SPRINTS (20 yard buildup + 10 yard fly x5 reps (3 minute rest) - Continuous truck jumps 3x5 (5 vertical jumps in a row) (1 minute rest0 Conditioning Work - Tempo intervals: run 80-100 yards at 70% pace, start 1 rep at the top of each minute x10 reps
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
