Вы находитесь на странице: 1из 58

MAX

355 360 365 370 375 380 385


390

395 400 405 410


415

420
425 430

10 142 144 146 148 150 152 154 156 158 160 162 164 166 168 170 172
174

178 180 183 185


188

5 231 234 237 241


244

435
440

445
450 455

176
178

180
182 184

460 465 470 475 480


485

490 495 500 505 510


515

520 525 530 535


540

545 550

186 188 190 192 194 196 198 200 202 204 206 208 210 212 214 216 218 220

190 193 195 198 200 203 205 208 210 213 215 218 220 223 225 228 230 233 235 238 240 243 245 248 250 253 255
258

247 250 254 257 260 263 267 270 273 276 280 283 286 289 293 296 299 302
306

5 277 281 285 289 293 296 300 304 308 312 316 320 324 328 332 335 339
343

5 291 295 299 303 308 312 316 320 324 328 332 336 340
344

5 302
306 310

315 319 323 327 332 336 340


344

260 263 265 268 270 273 275

309 312 315 319 322 3.25 328 332 335 338 341 345 348 351 354 358

347 .351 355 359 363 367 371 374 378 382 386 390 394 398 402 406 410 413 417 421
425

349 353 357 361 365 369 373 377 381 385 390 394 398 402
406

349 353 357 361


366

410 414 418 422 426 431 435 439 443


447

370 374 378 383 387 391 395 400 404 408 412 417 421 425 429 434 438 442 446 451 455 459 463
468

10 249 252 256 259 263 266 270 273 277 280 284 287 291 294 298 301 J05 308 312 315 319 322 326 329 ·333
336

340 343 347 350 354 357 361


364

429

451

368 371 375 378 382 385

FOOTBALL THE POWER PROGRAM


TABLE OF CONTENTS

BENCH PRESS SQUAT CLEAN SAMPLE WORKOUTS OFF-SEASON SAMPLE WORKOUTS


TN-SEASON

TRAINING LOG HOW DO I GET BIGGER, FASTER, AND STRONGER?

CLEMSON FOOTBALL
BENCH PRESS: POWER PROGRAM CONVENTIONAL BENCH PRESS TRAINING
TRAINING TIES
1) Test to find your I rep bench press max. 2) Start the program at Phase I and work the different phases that corresponds with the training weeks. (See chart below) 3) Work off your one rep max (left hand column). Perform. the sets and reps that correspond with your max weight.

4) Your goal is to hit every set and rep at your particular max. For example: If you make every rep on each ~et (Plia~e I: max 300 - last set 225 X 10) next week bump your max up 5 lbs (305). Continue' the process into Phase II and so on through the peak phase. 5) Day #1 is your heavy day. Use a grip you are most comfortable with. 6) Day #2 is your light day (speed day). Use a close grip each set and rep. Day #2 drop your max wt. down IS For example: if you work oHaOo on Day #1 you will 285 lbs. keep in mind you are using a close grip and and rep count. 18" to 24" while performing to 25 lbs, from Day #1. want to work off 275 to you want to make each set

1.

'1

,
"Sample Training Program"
Monday Bench Press Dumbbell Bench Dumbbell Tri Ext. Dumbbell Front Raise Dumbbell Side Raise Rear Delt! DB Row Lat Pulldown Hammer Curls Thursday Close Grip Bench 1/4 Dips or Incline DB EZ-Bar Tri Ext. Dumbbell Front Raise Dumbbell Side Raise Rear DeltIDB Row Lat Pulldown Hammer Curls Phase I (Day #1) 12,12 10, 10, 10, 10, 10, 10 12, 10 12, 10 12,10,8 12, 10, 8, 6 10,8,8,8,8,8 Phase I (Day #2) 12, 10, 8, 8 12,10,8,6,5,5 12, 10 12, 10 12, 10, 8 12,10,8,6 10, 8, 8, 8, 8

POWEQ.PROGRAM

WEEKLY TRAINING
lQWEEK pROGRAM

CYC],ES

WEEKSl-2 WEEKS 3- 5 WEEKS 6- 8 WEEKS9-10

PHASE I

PHASEll PHASEm PEAK PHASE

8 WEEKPROGB AM WEEKI
PHASEl PHASED PHASEID PEAK PHASE

WEEKS2-3 WEEKS 4- 5 WEEKS 6- 8

6 WEEK

PROGRAM
PHASE I PHASED PHASEm PEAK PHASE

WEEK 1

WEEK 2 WEEKS3-4 WEEKS 5- 6

THE POWER PROGRAM


BENCH PRESS
PHASE I
MAX 135 140 150 155 160 165 170 175 180 185 190 195
200

145

10 54 56 58 60 62 64
66

205
210

68 70 72 74 76 78 80 82
84

8 68 70 73 75 78 80 83 85
88

5 81 84 87 90 93
96 99

10 88 91
94

98 101
104

10 95 98 102 105
109

215 220 2.25 230 235 240 245 250 255 260 265 270 275 280 285 290 295 300 305 310 315 320 325 330 335
340 345 350

86 88 90 92 94 96 98 100 102 104 106 108 110 112 114 116 118 120 122 124 126 128 130 132 134 136 138 140

90 93 95 98 100 103 105 108 110 113 115 118 120 123 125 128 130 133 135 138 140 143 145 148 150 153 155 158 160 163 165 168 170 173 175

102 105 108 111 114 117 120 123 126 129 132 135
138

141 144 147 150 153 156 159 162 . 165 168 171 174 177 180 183 186 189 192 195 198 201 204 207 210

107 111 114 117 120 124 127 130 133 137 140 143 146 150 153 156 159 163
166

169 172 176 179 182 185 189 192 195 198 202 205 208 211 215 218 221 224 228

112 116 119 123 126 130 133 137 140 144 147 151 154 158 161 165 168 172 175 179 182 186 189 193 196 200 203 207 210 214 217 221 224 228 231 235 238 242 245

10 101 105 109 113. 116 120 124 128 131 135 139 143 146 150 154 158 161 165 169 173 176 180 184 188 191 195 199 203 206 210 214 218 221 225 229 233 236 240 244 248 251 255 259 263

MAX 355 360 365 370


375

380 385 390 395 400 405 410 415 420 425 430 435
440 445 450 455

10 142 144 148 . 148 150 152 154


156

156 160 162 164


160

168
170

460 465
470 475

480 485 490 495 500 505 510 515 520 525 530 535
S40

172 174 176 178 180 182 184 186 188 190 192 194
196

545 550

198 200 202 204 206 208 210 212 214 216 218
220

178 180 183 185 188 190 193 195 198 200 203 205 208 210 213 215 218 220 223 225 228 230 233 235 ·238 240 243 245 248 250 253 255 258 260 263 265 268 270 273 275

5 213 216 219 222 225 228 231 234 237 240 243 246 249 252 255 258 261 264 267 270
273

276 279 282 285 288 ~ 291 294 297 300 303
306

309 312 315 318 321 324 327


330

10 231 234 237 241 244 247 250 254 257 260 263 267 270 273 276 280 283 286 289 ~ 293 296 2.99 302 306 309 312 315 319 322 325 328 332 335
338

10 249 252
256

259 263 266 270 273 277 280 284 287 291 294 298 301 305 308 312 315 319 322 32,6 329
333

10 266 270 274 278 281 285 269 293 296 300 304 308 311 315 319 323 326
330

336 340 343 347 350 354 357 361


364 368

334 338 341 345 349 353 356 360


364

341 345 348 351 354 358

371 375 376 382


385

368 371 375 379 383 386 390 394 398 401 405 409 413

THE POWER PROGRAM


BENCH PRESS
PHASE II MAX 135 140 145 150 155 160 165 110 175 180 185 190
195

10
54

56 58
60 62 64

200 205 210 215 2.20 225 230 235


240

80
82 -84

66 68 70 72 74 76 78

70 73 75 78 80 83 85 88
90

!IS

5 88 91
94

86 . 88 90 92 94
96

260 265 270 275 280 285 290 295 300 305 310 315 320 325 330 335 340 345 350

255

245 250

98 100 102 104 106 108 110 112 114 116 118 120 122 124 126 128 130 132 134 136 138 140

93 95 98 100 103 105 108 110 113 115 118 120 123 125 128 130 133 135 138 140 143 145 148 150 153 155 158 160 163 165 168 170 173 175

98 101 104 107 111 114 117 120 124 127 130 133 137 140 143 146 150 153 156 159 163 166 169 172 176 179 182 185 189 192 195 198 202 205 208 211 215 218 221, 224 228

105 109 113 117 121 125 129


133

160 164 168 172 176 179 183 187


191

156

137 140 144 148 15.2

195 199 203 207 211 215 218


222

226 230 234 238 242 246 250 254 257 261 265 269 273

5 111 115 119 123 127 131 135 139 144 143 152 156 160 164 168 172 176 180 185 189 193. 197 201 205 209 213 217 221 226 230 234 238 242 246 250 254 258 262 267 271 275 279 283 287

5 115 119 123 128 132 136 140 145 149 153 157 162 166 170 174 179 183 187 191 196 200 204 208 213 217 221 225 230 234 23B 242 247 251 255 259 264 268 272 276 281 285 289 293 298

10 95 98 102 105 109 112 116 119 123 126 130 133 137 140 144 147 151 154 158 161 165 168 172 175 179 182 186 189 193 196 200 203 207 210 214 217 221 224 228 .231 235 238 2.42 245

THE POWER PROGRAM


BENCH PRESS
PHASE III MAX 135 140 145 150 155 160 165
170

175 180 185 190 195


ZOO

10 61 63 65 68 70 72 74 77 79 81 83 86 88
90

205 210 215 220 225 230 235 240 245 250 255 260 265 270 275 280 285 290 295 300 305 310 315 320 325
330

335 340
345

350

92 95 97 99 101 104 100 108 110 113 115 117 119 122 124 126 128 131 133 135 137 140 142 144 146 149 151 153 155 158

8 81 84 87 90 93 96 99 102 105 108 111 114 117 120 123 126 129 132 135 138 141 144 147 150 153 156 159 162 165 168 171 174 177 180 183 186 189 192 195 198 201 204 207 210

5 95 98 102 105 109 112 1:16 119 123 126 130 133 137 140 144 147 151 154 158 161 165 168 172 175 179 182 186 189 193 196 200 203 207 210 214 217 221 224 228 231 235 238 242 245

156
160 164 168 172 176 180 185 189 193 197 201 205 209 213 217 221 226 230 234 238 242 246 250 254 258 262 267 271 275 279 283 287

3 111 115 119 123 127 131 135 139 144 148 152

3 117 122 126 131 135 139 144 148 152 157 161 165 170 174 178 183 187 191 196 200 204 209 213 218 222 226 231 235 239 244 ·248 252 257 261 265 270 274 278 283 287 291 296 300 305

3 124 129 133 138 143 147 152 156 161 166 170 175 179 184 189 193 198 202 207 212 216 221 225 230 235 239 244 248 253 258 262 267 271 276 281 285 290 294 299 304 308 313 317 322

5 108 112 116 120 124 128 132 136 140 144 148 152 156 160 164 168 172 176 180 184 188 192 196 200 204 208 212 216 220 224 228 232 236 240 244 248 252 256 260 264 268 272 276 280

10 95 98 102 105 109 112 116 119 123 126 130 133 137 140 144 147 151
1.54

158 161 165 168 172 175 179 182 186 189 193 196 200 203 207 210 214 217 221 224 228 231 235 238 242 245

MAX
355 360 365 370 375 380
385

10 160 162 164 167 169 171 173


176

390 395
400

405 410 415 420 425 430 43S


440 445 450 455

460 465 470 475 480 485 490 495


500

505 510 515 520 525 530 535


540 S4S

178 180 182 185 187 189 191 194 196 198 200 203 205 207 209 212 214 216 218 221 223 225 227
230

550

232 234 236 239 241 243 245 248

213 216 219 222 225 228 231 234 237 240 243 246 249 252 255 258 261 264 267 270 273 276 279 282 285 288 291 294 297 300 303 306 309 312 315 318 321 324 327 330

5 249 252 256 259 263 266 270 273 277 280
284

287 291 294 298 301 305 308 312 315 319 322 326 329 333 336 340 343 347 350 354 357 361 364
368

3 291 295 299 303 308 312 316 320 324 328 332 336 340
344

3 309 313 318 322 326 331 335 339


344

3 327 331 336 340


345

350
354

359
363

371 375 378 382 385

349 353 357 361 365 369 373 377 381 385 390 394 398 402 406 410 414 418 422 426 431 435 439
443 447

348 352 357 361 365 370 374 378 383 387 392 396 400 405 409 413 418 422 426 431 435 439
444

368 373 377 382 386 391 396 400 405 409 414 419 423 428 432 437 442 446 451 455
460 465

5 284 288 292 296 300 304 308 312 316 320 324 326 332 336 340
344

348 352 356 360


364

10 249 252 256 259 263 266 270 273 277 280 284 287 291 294 298 301
305

368 372 376 380


384

451

448 452 457 461 465 470 474 479

469 474 478 483 488 492 497 501


506

388 392 396 400 404 408 412 416 420 424 428 432 436 440

308 312 315 319 322 326 329 333 336 340 343 347 350 354 357 361 364 368 371 375 378 362 385

THE POWER PROGRAM


BENCH PRESS
PEAK PHASE MAX 135 140 145 150 155 160
165

10 61 63 65 68 70
72

81
84

170 175 180 185 190 195 200 205 210 215 220 225 230 235 240 245 250 255 260 265 270 275 280 285 290 295 300 305 310 315
320

325 330 335 340 345


350

74 77 79 81 83 66 66 90 92 95 97 99 101 104 106 lOB 110 113 115 117 119 122 124 126 128 131 133 135 137 140 142 144 146 149 151 153 155 158

87 90 93 96 99 102 105 108 111 114 117 120 123 126 129 132 135 138 141
144

147 150 153 156 159 162 165 168 171 174 177 180 183 186 189 192 195 198 201 204 207 210

5 95 98 102 105 109 112 116 119 123 126 130 133 137 140 144 147 151 154 158 161 165 168 172 175 179 182 186 189 193 196 200 203 207 210 214 217 221 224 228 231 235 238 242 245

1 108 112 116 120 124 128 132 136 140 144 148 152 156 160 164 168 172 176 180 184 188 192 196 200 204 208 212 216 220 224 22.8 232 236 240 244 248 252
256

1 122 126 131 135 140 144 149 153 158 162 167 171 176 180 185 189 194 198 203 207 212 216 221 225 230 234 2.39 243 248 252 257 261
266

260 264 268 272 276 280

270 275 279 284 288 293 297 302 306 311 315

1 128 133 138 143 147 152 157 162 166 171 176 161 185 190 195 200 204 209 214 219 223 228 233 238 242 247 252 257 261 266 271 276 280 285 290 295 299 304 309 314 318 323 328 333

1 131 136 141 146 150 155 160 165 170 175 179 184 189 194 199 204 209 213 218 223 228 233 238 243 247 252 257 262 267 272 276 281 286 291 296 301
306

111 115 119 123 127 131 135 139 144 148 152 166 160 164 168 172 176
180

10 97 101
104

108 112 115 119 122 126 130 133 137 140 144
14.'!

185 189 193 197 201 205 209 213 217 221 226 230 234 238 242 246 250 254
258 262

310 315 320 325 330


335

340

267 271 215 279 283 2B7

151 155 158 162 166 169 173 176 180 184 187 191 194 198 202 205 209 212 216 220 223 227 230 234 238 241
245

248 252

MAX 355 360 365 370 375 380 385 390 395 400 405 410 415 420 425 430 435
440
44S

450 455 460 46S 470 475 480


485

490 495 500 505 510 515 520 525 530


535

S40

545

550

10 160 -162 164 167 169 171 173 176 178 180 182 185 '187 189 191 194 196 198 200 203 205 207 20g 212 214 216 218 221 223 225 227 230 232 234 236 239 241 243 245 248

213 216 219 222 225 228 231 234 237 240 243 246 249 252 255 258 261 264 267 270 273 276 279 282 285 288 291 294 297 300 303 306 309 312 315 318 321 324 327
330

. 249 252 256 259 263 266 270 273 277 280 284 287 291 294 298 301 305 308 312 315 319 322 326 329 333 336 340 343 347 350 354 357 361
364

1
284

288 2.92 296 300 304 308 312 316 320 324 328 332 336 340 344
348

368 371 375 378 382 385

352 356 360 364 368 372 376 380 384 388 392 396 400 404 408 412 416 420 424 42.8 432 436 440

320 324 329 333 338 342 347 351 356 360 365 369 374 378 383 387 392 396 401
405

337 342 347 352 356 361


366

1 344

349 354 359


364

410 414 419 423 428 432 437 441


446

371 375 380 385 390 394 399 404 409 413 418 423 428 432 437 442 447 451 456 461
466

369 373 378 383 388 393 398 403 407 412 417 422 427 432 437 441
446

291 295 299 303 308 312 316 320 324 328 332 336 340
344

451 456 461


466

349 353 357 361 365 369 373 377 381


385

450 455 459 464 468 473


477

482 486 491 495

470 475 480 485 489 494 499 504 508 513
518

523

470 475 480 485 490 495 500 504 509 514 519 524 529 534

390 394 398 402


406

10 256 259 263 266 270 274 277 281 284 288 292 295 299 302 306 310 313 317 320 324 328 331 335 338 342
346

410 414 418 422 426 431 435 439 443 447 451

349 353 356 360


364

367 371 374 378 382 385 389 392 396

THE POWER PROGRAM II


BENCH PRESS
PHASE I

MAX
135 140 145 150 155 160 165 170 175 180
18S

10 54 56 58 60 62 64
66

190 195 200 205 210 215 220 2.25 230 235 240 245 250 255 260 265 270 275 280 285 290 295 300 305 310 315 320 325 330 335 340 345
350

68 70 72 74 76 78 80 82
84

68 70 73 75 78 80 83 85 88 90 93 95 98 100
103

88 88 90 92 94
96

98 100 102 104 106 108 110 112 114 116 '118 120 122 124 126 128 130 132 134 136 138 140

105 108 110 113 115 118 120 123 125 128 130 133 135 138 140 143 145 148 150 153 155 158 160
163

5 81 84 87 90 93 96 99 102 105 108 111 114 117 120 123 126 129 132 135 138 141 144
147

165 168 170 173 175

150 153 156 159 162 165 168 171 174 177 180 183 186 189 192 195 198 201 204 207 210

10 98 102 105 109 112 116 120 123 127 131 134 138 141 145 149 152 156 160 163 167 170 174 178 181 185 189 192 196 199 203 207 210 214 218 221 225 228 232 236 239 243 247 250 254

10 98 102 105 109 112 116 120 123 127 131 134 138 141
145

10

149 152 156 160 163 167 170 174 178 181 185 189 192 196 199 203 207 210 214 218 221 2.25 228 232 236 239 243 247 250 254

98 102 105 109 112 116 120 123 127 131 134 138 141 145 149 152 156 160 163 167 170 174 178 181 185 189 192 196 199 203 207 210 214 218 221 225 228 232 236 239 243 247 250 254

MAX 355 360 365 370 375 380 385 390 395 400 405 410 415 420 425 430 435
440 445

450 45S
460 465

470 475
480

485 490
495

500 505 510 515 520 525 530


535

540 545 550

10 '142 144 146 148 150 152 154 156 15S 160 162 164 166 168 170 172 174 176 178 180 182 184 186 188 190 192 194 196 198 200 202 204 206 208 210 212 214 216 218 220

8 178 180 183 185 188 190 193 195 19S 200 203 205 208 210 213 215 218 220 223 225 228 230 233 235 238 240 243 245 248 250 253 255 258 260 263 265 268 270 273 275

5 213 216 219 222 225 228 231 234 237 240 243 246 249 252 255 258 261 264 267 270 273 276 279 282 285 288 291 294 297 300 303 306 309 312 315 318 321 324 3.27 330

10 257 261 2.65 268 272 276 279 283 286 290 294 297 301 305 308 312 315 319 323 326 330 334 337 341
344

10 257 261 265 268 272 276 279 283 286 290 294 297 301 305 308 312 315 319 323 326 330 334 337 341
344 348

10 257 261 265 268 272 276 279 283 286 290 294 297 301 305 308 312 315 319 323 326 330 334 337 341
344

348 352 355 359 363 366 370 373 377 381 384 388 392 395 399

352 355 359 363


366

370 373 377 381 384 388 392 395 399

348 352 355 359 363 366 370 373 377 381 384 388 392 395 399

THE POWER PROGRAM


BENCH PRESS
PHASE II MAX 135 140 145 150
155

II

10 54
56

58 60 62
64

160 165 170 175 180 185 190 195 200 205 210 215 220 225 230 235 240 245 250 255 260 265 270 275 280 285 290 295 300 305 310 315 320 325 330 335
340

66 68 70 72 74 76 78 80 82 84 86 88 90 92 94 96 98 100 102 104 106 108 110 112 114 116 118 120 122 124 126 128 130 132 134
136

345 350

138 140

80 83 85 88 90 93 95 98 100 103 105 108 110 113 115 118 120 123 125 128 130 133 135 138 140 143 145 148 150 153 155 158 160 163 165 168 170 173 175

78

8 68 70 73 75

95 98 102 105 109 112 116 119 123 126 130 133 137
140

144 147 151


154

158 161 165 168 172 175 179 182 186 189 193 196 200
203

207 210 214 217 221 224 228 231 235 238 242 245

113 117 121 125 129 134 138 142 146 150 154 159 163 167 171 175 180 184 188 192 196 200 205 209 213 217 221 225 230 234 238 242 246 251 255 259 263 267 271 .276 280 284 288 292

5 113 117 121 125 129 134 138 142 146 150 154 159 163 167 171 175 180 184 188 192 196 200 205 209 213 217 221 225 230 234 238 242 246 251 255 259 263 267 271 276 260 284 288 292

5
113

117 121 125 129 134 138 142 146 150 154 159 163 167 171 175
180

184 188 192 196 200 205 209 213 217 221 225 230 234 238 242 246 251 255 259 263 267 271 276 280 284 288 292

5 113 117 121 125 129 134 138 142 146 150 154 159 163 167 171 175 180 184 188 192 196
200 205

209 213 217 221 225 230 234 238 242 246 251 255 259 263 267 271 276
280

284 288 292

MAX 355 360 365 370 375 380 385 390 395 400 405 410 415 420 425 430 435 440
445

._

10 -142
144

450 455 460 465 470 475 480 485 490 495 500 505 510 515 520 525 530 535 540 545 550

146 148 150 152 154 156 158 160 162 164 166 168 170 172 174 176 178 180 182 184 186 188 190 192 194 196 198 200 202 204 206 208 210 212 214 216 218 220

178 180 183 185 188 190 193 195 198 200 203 205 208 210 213 215 218 220 223 225 228 230 233 235 238 240 243 245 248 250 253 255 258 260 263 265 268 270 273 275

249 252 256 259 263 266 270 273 277 280 284 287 291 294 298 301 305 308 312 315 319 322 326 329 333 336 340 343 347 350 354 357 361 364 368 371 375 37B 382 385

5 296 301 305 309 313 317 321 326 330 334 338 342 347 351 355 359 363 367 372 376 380 384 388 392 397 401 405 409 413 418 422 426 430 434 438 443 447 451 455 459

5 296 301 30S 309 313 317 321 326 330 334 338 342 347 351 355 359 363 367 372 376 380 384 388 392 397 401 405 409 413 418 422 426 430 434 438 443 447 451 455 459

5 296 301 305 309 313 317 321 326 330 334 338 342 347 351 355 359 363 367 372 376 3BO 384 3BB 392 397 401 405 409 413 418 422 426 430 434 438 443 447 451 455 459

296 301 305 309 313 317 321 326 330 - 334 338 342 347 351 355 359 363 367 372 376 380 384 388 392 397 401 405 409 413 418 422 426 430 434 438 443 447 451 455 459

TttE POWER PROGRAM II


BEN.CHPRESS
PHASE III MAX 135 140 145
150 10 8 5

155
160

61 63 65 68 70
72

84
87
90

81

93
96 99

165 170 175 180 185 190 195 200 20S 210 215 220 225 235 240 245 250 255 260 265 270 275 280 285 290 295 300 305 310 315 320
3il;

74 77 79 81 83 86 88 90
92

102 105 lOB 111' 114 117 120 123


126

95 97

10B 112 116 120 124 12B 132. 136 140 144 148 - 152 156 e160 164 168

230

101 104 106 108 110 113 115 117 119 122

99

124

330 335 340 345 350

126 128 131 133 136 137 140 142 144 146 149 151 153
155

158

172 '129 176 132 1'35 UO ·1'38- --184 1:41: ·188 _1~1"92 196147 ·200 150 1'53 204 -208 156 212 159 162 216 165 220 168 224 171 228 174 23.2 177 236 180 240 183 244 186 248 189 252 192 256 195 260 264 19S 201 268 204 272 207 276 210 280

3 124 129 133 138 143 147 152 156 161 166 170 175 179 184 189 193 198 202
207

124 129 133 138 143 147 152 156 161 166 170 175 179 184 189 193 198
202

124 129 133 138

143
147 152 156 161 166 170 175 179
184

3 124 129 133 138


143

10

95

102 105 109


112

98

147 152 156 161 166 170


175

H9
184

212 216 221 225 230 235 239 244 248 253 258 262 267 271 276 281 285 290 294 299 304 308 313 317 322

207 212 216 221 225 230 235 239 244 248 253 258 262 267 271 276 281 285 290 294 299 304 308 313 317 322

189 193 198 202 207 212 216 221 225 230 235 239 244 248 253 258 262 267 271 276 281 285 290 294 299
304

189 193 198 202 207 212 216 221 225 230 235 239 244 248 253
258

116 119 123 126 130 133 137 140 144 147 151
154

158 1·61 165


168

172 175
179

300 313 317 322

262 267 271 .276 281 . 285 290 294 299 304 308 313 317 322

182 186 189 193 196 200 203 207 210 214
217

221 224 228 231 235 238 242 245

MAX 355 360 365 370 375 380 385 390 395 400 405 410 415 420 425

430
435

440 44-5
450

455 460 465 470 475 480


485

540
545 550

490 495 500 505 510 515 520 525 530 535

10 -160 162 164 167 169 171 173 176 --'78 180 182 185 187 189 191 194 -196 198 200 203 205 207 209 212 214 216 218 221 223 225 227 230 232 234236 239 241 243 245 248

213 216 219 222 225 228 231 234 237 240 243 246 2.49 252 255 258 261 264 267 270 273 276 279 282 285 288 291 294 297 300 303 306 309 312 315 318 3.21 324 327 330

284 288 292 296 300 304 308 312 316 320 324 328 332 336 340
344

348 352 356 360 364 368 372 376 380--384 3BB 392 396 400 404 408 412 416 420 424 428 432 436
440

3 I 327 I 331 I i 336 340 345 350 354359 363 368 373 377 382 386 391 396 400 405 409 414 419 423 428 432 437 442 446 451 455 460 465 469 474 478 483 488 492 497 501
506

327 331 336

346

345 350 354359 363 368 373 377 38.2 3-86 391 396 400 405 409 414 419 423 428 432 437 442 446 451 455 460 465 469 474 478 483 488 492 497 501 506

3 327 331 336 340 345 350 354359 363 368 373 377 3-82 386 391 396 400 405 409 414 419 4.2.3 42.8 432 437 442 446 451 455 460 465 469 474 478 483 488 492 497 501 506

3 327 331 336 340 345 350 354359 363 - 368 373 377 382 386 391 396 400 405 409 414 419 423 428 432 437 442 446 451 455 460 465 469 474 478 483 4-88 492 497 501
506

10 249 252 256 259 263 266 270 273 277 280 284 287 291 294 298 301 305 308 312 315 319 322 326 329 333 336 34-0 343 347 350 354 357 361 364 368 371 375 378 382 385

THE POWER PROGRAM II


BENCH PRESS
PEAK PHASE MAX 135 140 145 150 155 160 165
170

175 180 185 190 195 200 205 210 215 220 225 230 235 240 245 250 255 260 265 270 275 280 285 290 295 300
305

10 61 63 65 68 70 72 74 77 79 81 83 86
88

8
81

84 87 90 93 96 99 102 105 lOB 111 114


117 120 123

92 95 97

90

99

126 129 132


135

310
315

101 104 106 108 110 113 115 117 119 122 124 126 128 131 133 135 137 140 142
144

320 325 330 335 340 345 350

146 149 151 153 155 158

138 141 144 147 150 153 156 159 162 165 168 171 174 177 180 183 186 189 192 195 198 201 204 207 210

98 102 105 109 112 116 119 123 126 130 133 137 140 144 147 151 154 158 161 165 168 172 175 179 182 186 189 193 196 200 203 207 210 214 217 221 224 228 231 235 238 242 245

95

1 108 112 116 120 124 118


132

136 140 144 14B 152 156


160

164 168 172 176 180 184 188 192 196 200 204
2a8

212 216 220 224 228 23.2 236 240 244 248 252 256 260 264 268 272 276 280

1 122 126 131 135 140 144 149 153 158 162 167 171 176 lBO lB5 189 194 198 203 207 212 216 221 225 230 234 239 243 248 252 257 261 266 270 275 279 284 288 293 297 302 306 311 315

128 133 138 143 147


152

157 162 166 171 176 lBl


185

190 195 200


204

209 214 219 223 228 233 238 242 247 252 257 261 266 271 276 280 285 290 295 299 304 309 314 318 323 328 333

1 131 136 141 146 150 155 160 165 170 175 179 184 189 194 199 204 209 213 218 223 228 233 238 243 247 252 257 262 267 272 276 281 286 291 296 301 306 310 315 320 325 330 335 340

5 111 115 119 123 127 131 135 139 144 148 152
156

160 164 168 172 176 180 185 189 193 197 201 205 209 213 217 221 226 230 234 238 242 245 250 254 258 262 267 271 275 279 283 287

10 97 101 104 108 112 115 119 122 126 130 133 137 140 144 148 151 155 158 162 166 169 173 176 180 184 187 191 194 198 202 205 209 212 216 220 223 227 230 234 238 241 245 248 252

MAX 355 360 365 370 375 380


385

390 395 400 405 410 415 420 425 430 435 440 445 450 455 460 465 470 475 480 485 490 495 500 505 510 515 5.20 525 530 535 540 545 550

10 160 162 164 167 169 171 173 176 178 180 182 165 187 169 191 194 196 198 200 203 205 207 209 212 214 216 218 221 .223 225 227 230 232 234 236 239 241 243 245 248

213 216 219 222 225 228 231 234 237 240 243 2A6 249 252 255 258 261 264 267 270 273 276 279 282 285 288
291

294 297 300 303 306 309 312 315 318 321 324 327 330

5 249 252 256 259 263 266 270 273 277 280 284 287 291 294 298 301 305 308 312 315 319 322 326 329 333 336 340 343 347 350 354 357 361 364 368 371 375 378 382 385

284 288 29.2 296 300 304 308 312 316 320 324 328 332 336 340
344

348 352 356 360 364 368 372 376 380 384 388 392 396 400 404 408 412 416
420

424 428 432 436 440

320 324 329 333 338 342 347 351 356 360 365 369 374 378 383 387 392 396 401 405 410 414 419 423 428 432 437 441 446 450 455 459 464 468 473 477 482 486 491 495

1 337 342 347 352 356 361 366 371 375 380 385 390 394 399 404 409 413 418 423 428 432 437 442 447 451 456 461 466 470 475 480 485 489 494 499 504 508 513 518 523

1 344 349

354 359 364 369 373 378 383 388 393 398 403 407 412 417 422 427 432 437 441 446 451 456 461 466 470 475 460 485 490 495 500 504 509 514 519 524 529 534

5 291 295 299 303 308 312 316 320 324 -328 332 336 340
344

349 353 357 361 365 369 373 377 381 385 39Q 394 398 402 406 410 414 418 422 426 431 435 439 443 447
451

10 256 259 263 266 270 274 277 281 284 288 292 295 299 302 306 310 313 317 320 324 328 331 335 338 342 346 349 353 356 360 364 367 371 374 378 382 385 389 392 396

THE POWEBPBOGRAM GUIDELINES


1. Day #1, the first squat day of the week (Example: Tuesday) train with the wt. in the left hand column that corresponds with your max' (1 rm, 3 rm or 5 rID). Train each phase according to the weekly program outline. Select the number of weeks you plan to train and follow the training cycle closely. Train to hit the "targetreps and wt. on all work sets. When you achieve the target weight at the proper work sets (Example: 3 X 10) increase the weight 10 lbs, the next week.

SQUAT

2. Day #2, the second squat (leg day) of the 'week (Example: Friday) train by reducing your max wt (left hand column) between 75 & 100 lbs. The reduction in training wt. will vary with each individual. Remember to use Day #2 as a recovery day or speed day. For variety and to fully develop your dean, train the front squat working on the same phase (Day #2). When performing the front squat reduce your training wt between 100 to 150 Ibs. Agai.n the weight will vary depending on your front squat development and experience. To introduce more variety into your training program perform safety bar squats, light high bar squats (Olympic) or box squats (close supervision only). After a few weeks-of training unload by doing light leg presses, lunges, or step-ups.

SAMPLE WORKOUT
Tuesday

Squat: Phase I (Heavy Day #1) ·Clean: Phase I (Speed Day #1) Leg Ext. or step-ups or lunges or walking lunges 2 X 10·12 Leg Curl or straight leg deads or reverse hyper 3 X 10·12 Ab Worlc Heavy & Lower Back: Recovery Calve Work: Heavy 3 X 15·20 Friday Clean: Phase I (Heavy Day #2) Squat: Phase I (Light Day #2) or Front Squat

Shrugs: 3 X 8 -12
Romanian Deads or St. leg deads or rack lockouts Ab Work: Heavy & Glute-Ham 2 X 8 Calve Work: Heavy 3 X 15 - 20

*you may prefer to clean first on Tuesday and squat after speed day cleans.

POWER PROGRAM:

SQUAT/CLEAN

TRAINING CYCLE: LINEAR


PHASES Phase I PhaseD Phase ill PeakPbase 8 WEEKS
lWk 10 WEEKS 1-2 Wks 3-4 Wks 12 WEEKS

2-3Wks 4-SWks 6-8Wks

5-7Wks

8-10Wks

1-3 Wks - 4-5Wks 7-9Wks


18-12 Wks

TRAINING CYCLE: UNDULATORY


PHASES Phase] PbaseD Phase I Pbaseill PhaseD PeakPbase PeakPbase Peak Phase
8 WEEKS IWk 10 WEEKS 12 WEEKS 1-2 Wks 3-4Wks

7Wks

3Wks 4Wks 5Wks 6Wks·

2Wks

JWks 7Wks

1-2 Wks

4Wks 5-6Wks

SWks
&-7Wks 8-9Wks 10 Wka:

8Wks

8Wks 9Wks

lOWks

11 Wks 12Wks

,I

THE POWER PROGRAM


SQUAT
PHASE I

MAX
130 140 150 160 170 180 190 200 210 220 230 240 250 260 270 280 290 300 310 320 330 340 350 360 370 380 390 400 410 420 430
440

8 52 56 60 64 68 72 76 80
84

65 70 75 80 85
90

3 78
84

90
96

88 92 96 100 104
108

112 116 120 124 128 132 136 140 144 148 152 156 160 164 168 172
176

450 460 470 480 490 500 510 520 530 540 550 560

188 192 196 200 204 208 212 216 220 224

184

180

95 100 105 110 115 120 125 130 135 140 145 150 155 160 165 170 175 180 165 190 195 200 205 210 215 220 225 230 235
240

102 108 114 120 126 132


138

144 150 156 162 168 174 180 186 192 198 204 210 216 222 228 234 240
246

245 250 255 260 265 270 275 280

252 258 264 270 276 282 288 294 300 306 312 318 324 330 336

10 TO 12 10 TO 12 88 94 95 101 102 108 109 115 116 122 122 130 129 137 136 144 151 143 150 158 156 166 163 173 170 180 In 187 184 194 190 202 197 209 204 216 211 223 218 230 224 238 231 245 252 236 245 259 252 266 274 258 265 281 272 288 279 295 286 302 2.92 310 299 317 306 324 331 313 320 338 326 346 333 353 340 360 347 367 354 374 382 360 367 389 374 396 381 403

10 TO 12 101 109 117 125 133 140 148 156 164 172
179

187 195 203 211 218 226 234 242 250 257 265 273 281 269 296 304 312 320 328 335 343 351 359 367 374 382 390 398 406 413 421 429 437

MAX
57D 58D 590

600 610 620 630


640 650 660 670

8 228 232 236 240 244 248 252


256

10 to 12

10 to 12

680
690

700
710

720 730
740

260 264 268 272 276 280 284 288 292 296
300

285· 290 295 300 305 310 315 320 325 330 335
340

342
348

388
394

354 360
366

372 378
384

401 408 415 422 428


435

410 418 425 432


439 446

10 to 12 445

750

345 350 355 360 365 370 375

390 396 402 408 414 420 426 432 438


444

442 449 456 462


469

476 483
490

454 461 468 475 482 490 497 504 511 518
526

452 460 468 476 484 491 499 507 515 523 530 538
546

450

496 503 510

533 540

554 562 569


571

585

THE PO~ER PROGRAM


SQUATPHASE II MAX 130 140 150 160 170 180 190 200 210 220
230 8 5 3 5T07 5T07

52 56 60
64

72
77

5T07

68 72 76 80 84 88 92
96

83 88
94

240
250

260 270
280 290

300 310 320


330 340

350 360 370 380 390 400 410 420


430
440

100 104 108 112 116 120 124 128 132 136 140 144 148 152 156 160 164 168 172
176

99 105 110 116 121 127 132 138 143 149 154 160 165
171

450
460

470 480 490 500 510 520 530


540

180 184
188

550
560

192 196 200 204 208 212 216 220 224

176 182 187 193 198 204 209 215 220 226 231 237 242 248 253 259 264 270 275 281 286 292 297 303 308

88 95 102 109 116 122 129 136 143 150 156 163 170 177 184 190 197 204 211 218 224 231 238 245 252 258 265 272 279 286 292 299 306 313 320 326 333 340 347 354 360 367 374 381

107 115 123 131 139 148 156 164 172 180 189 197 205 213 221 230 238 246 254 262 271 279 287 295 303 312 320 328 336
344

113 122 131 139 148 157 165 174 183 191 200 209 218 226 235 244 252 261 270 278 287
2.96

353 361 369 377 385 394 402 410 418 426 435 443 451 459

305 313 322 331 339 348 357 365 374 383 392 400 409 418 426 435
444

452 461 470 479 487

117 126 135 144 153 162 171 180 189 198 207 216 225 234 243 252 261 270 279 288 297 306 315 324 333 342 351 360 369 378 387 396 405 414 423 432 441 450 459 468
477

486 495
504

MAX

570 580 590 600 610 620 630 640 650 660 670 680 690 700 710 720 730 740 750

232 236 240 244 248 252 256


260 264

22B

5 314 319 325 330 336


341
347

3
36B

268 272 276 280· 284 288 292 296 300

352 358 363 369 374


360 385

391 396 402 407 413

394 401 408 415 422 426 435 442 449 456 462 469 476 483 490 496 503 510

ST07 467 476 484 492 500

5 T07 496
505

517 525 533 541 549 568


566

SOB

513 522 531 539


548

ST07 513 522 531


540

557
566

574 582 590 599 607 615

574 583 592 600 609 618 626 635


644

549 558 567 576 585 594 603 612 621 630 639
648

653

657 666 675

THE POWER PROGRAM


SQUAT
PHASE III MAX. 130 140 150 160 170 180 190 200
.210 220 8

52
56 60 64

5 78
84 90 96

68 72 76 80
84

230
240 250

88 92 96 100
104

260 270 280 290 300 310 320 330


340 350

360 370 380 390


400 410

108 - 112 116 120 124 128 132 136 140 144 148 152 156 160 164
168

420 430 440


450

172 176_ 160


184 188

460 470
480 490 500

510 520 530 540 550


560

192· 196 200 204 208 212 216 220 224

102 108 114 120 126 132 138144150 156 162 166 174 180 186 192 198 204 210 216 222 228 234 240 246 252 256 264 270 276 282 288 294 300 306 312 318 324
330

i168

3 91 98 105 112 119 126 133 140 147 154 161

4T05 107 115 123 131 139 148 156


164

4TO 5

117

126

336

-175 182 _ 169 196 203 210 217 224 231 238 245 252 259 266 273 280 287 294 301 308 315 322 329 336 343 350 357 364 371 378 385 392

172 1.80 189 197 205 213 221 230 236 246 ' 254 262_ 271 279 287 295 30c3 312 320 326 336
344

369 377 385 394 402 410 418 426 435 443 451 459

361

353

135 144 153 162 171 180 189 198 207 216 225 234 243 25.2 261 270 279 268 297 306 315 324 333 342 351 360 369 378 387
396

4T05 124 133 143 152 162 171 181 190 200 209 219
228

405 414 423 432


441

238 247 257 266 276 2.85 295 304 314 323 333 342 352 361 371 380 390 399 409 418 428 437
447

450 459 468


477

486 495 504

456 466 475 485 494 504 513 523 532

MAX

8
228

570 580 590 600 610 620 630


640

650 660 670 680 700 710 720 730


740 750

690

232 236 240 244 248 252 256 260 264 268 272 276 280 284 288 292 296 300

5 342" 348 354 360


366

372 378 384 390 396 402


408

414 420 426 432 438


444

450

3 399 406 413 420 427 434 441 448 455 462 469 476 483 490 497 504 511 518 525

4T05 467 476


484

492 500 508 517 525 533 541 549 558 566 574 582 590 599 607 615

4105 513 522 531 540 549 558 567 576 585 594 603 612 621 630 639 648 657 666 675

4T05 542 551 561 570 580 589 599 608 618 627 637 646 656 665 675 684 694 703 713

THE POWER PROGRAM


SQUATPEAK PHASE
MAX

130
140

52 56
60

78
84

3 94

150 160 170 180 190 200 210 22.0 230 2'"'
250

64 68 72 80

76

84

260
270

280 290 300 310 320 330 3'"' 350 360 370 380
390

88 92 96 100 104 108 112 116 120 124 128 132 136 140 144
148

90 96 102 108 114 120 126 132 138 144


150 156

162
168

174 180 186 192 198 204 210 216


222

101 108 115 122 130 137 144 151 158 166 173 180 187 194 202 209 216
223

111 119 128 136 145 153 162 170 179 187 196 204 213
221

230
238

400 410 420


430 440

152 156 160 164 168 172


176

450 460 470


,",0

490

500
510

520 530 540 550 560

180 184 188 192 196 200 204 20B 212 216 220 224

228 234 240 248 252 258 264 270 276 282 288 294 300 306 312 318 324 330 336

245 252 259 266 274 281


288

295 302 310 317 324 331


338 346

,230 238 247 255 264 272 281 289 298. 306 315 323 332 340 349 357 366 374 383 391
400

3 120 129 138 147 156 166 175 184 193 202 212 221 230 239 248 258 267 276 285
294

3 130 140
150

304 313 322 331 340 350 359 368 377


386

160 170 180 190 200 210 220 230 240 250 260 270 280 290 300 310 320 330 340 350
300

353 360 367 374 382 389 396 403

408 417 425 434 442 451 459 468 476

396 405 414 423 432 442 451 460 469 478 488 497 506 515

370 380 390 400 410 420 430 440 450 460 470 480 490
500 -

510 520 530 540 550 560

MAX 570 580 590 600 610 610 630


S40

8 228

650 660 670


680

.\

I
I

690 700 710 720 730 740 750

232 2.36 240 244 248 252 256 260 264 268 272 276 280 284 288 292 296 300

5 342 . 348 354 360 366 372 378 384 390 396 402 408 414 420 426 432 438 444 450

3 410 418 425 432 439


446

454 461 468 475 482 490 497


504

3 .485 493 502 510 519 527 536


544

511 518 526 533 540

553 561 570 578 587 595 604 612 621 629 638

524 534 543 552 561 570 580 589 598 6()7
616

570
580

590
600

610 620 630 640 650 660


670

626 635
644

653 662
672

681
690

680 690 700 710 720 730 740 750

THE POWER PROORAl"'l

CLEAN
GUIDELINES

1 Day #1, the first clean day of the week (Example: Tuesday) train with the wt In the left hand column that corresponds with your max (I rrn, 3 nn or 5 nn) If your split routine requires heavy squats on Tuesday make Day #1 on the clean your speed day. To make Day #1 (clean) your speed day reduce your max wt. By 50 lbs. and follow the rep scheme. Train each phase according to the weekly program outline. Select the number of weeks you plan to train and follow the training cycle closely. Train to hit the target reps and wt. on all work sets. When you achieve the target weight at the proper work sets (Example: 3 X 5) increase the weight 5 lbs. the. next week.

2. Day #2, the second clean day of the week is your heavy day (max force). Train with the wt in the left hand column that corresponds with your max (1 rm, 3 rm, or 5 rm). Train each phase according to the weekly outline. Follow the phases closely and work to achieve the target weight at the proper work sets. Once you achieve the reps on each work set with the appropriate poundages, increase your max (left hand column) SIbs. the next week.

SAMPLE WORKOUT
Tuesday

Squat: Phase I (Heavy Day # 1) "'Clean: Phase I (Speed Day #1) Leg Ext. or other quad exercise Leg Curl or other ham exercise Ab Work: Heavy & Lower Back: Recovery Calve Work: Heavy 3 X 15 - 20 Friday Clean: Phase I (Heavy Day #2) Squat: Phase I (Light Day #2) or Front Squat Shrugs: 3 X 8 - 12 Romanian Deads (or other Low Back/Ham Exercise) Ab Work: Heavy & Glute-Ham 2 X 8 Calve Work: Heavy 3 X 15 - 20 *You may prefer to clean first on Tuesday and squat after speed day cleans.

THE POWE,R PROGRAM HANG CLEAN


PHASE I
MAX 8

135
140

145 150 155 160 165 170 175 180 185 190
195

200 205 210


215

~~ 230
240 245

220 225 235

250
255 260

210
275

265

68 70 73 75 78 80 83 85 88 90 93 95 98 100 103 105 1'08 110 113 115 118 120 123 125 128 130 133 135 138
140 143

5 81

84 87 90 93
96

3 95 98 102
HjS

109 11,2
"116 1- ~119

99
102

105 ~ '-128 108 126 111 130 114 133 117 137120 140 123 144 147 1.26 15"1 129 132 154 135 158 ~~138 161 141 165
1'44 168

105 109 ~113 117 -121 125 129 133 137 1'40 144 148 152 160 164 168 172
176

loa
112
116 1.20 ~~

124 128 132 136 140


144

115 119 123 128 132

~~

156

280 285 290


295 300

145 148
150

174

147 150 153 156 159 162 165 168 171

172 175 179 182 186 ,189 193


196 '200

305
310

315 320 325


330

153 155 158


160

163 165
168 170

335 340
345
350

177 180 183 186 189 192 195 198 201


204 207

203
207

173 175

210

210 214 217 221 224 228 231 235 238 242 245

179 183 187 191 195 199 203 207 211 215 218 222 226 230 234 238 242 246 250 254 257 261 265 269 273

148 152 156 160 164 168 172 176 180 1S4 188 192 ~~ 196 200 204 208 212 216 220 224 228 232 236 240 244 248 252 256 260 264 268 272 276 280

140 M5 149 153 157 162 166 170 174 179 183 187 191 196 200 204 208 213 217 221 225 230
234

136

238 242 247 251 255 259 264 2.68 27.2 276 2.81 285 289 293 298

MAX

355 360 365 370 375 380 385 390


395

400
405

410 415

420 425
430 435 440 445
45Q

8178 180 183 185 188 190 193 195 198 200 203 205 208 210 213 215 218 220 223 225

5 213 216 219 222 225 228 231 234 237 240 243 246 2.49 252 255 258 261 264 267 270

3 249 252 256 259 263 266 270 273 277 284 287 291 294 298 301 305 308 312 315

280

277. 281 285 289 293 296 300 304 308 312 316 320 324 328 332 335 339
343

284 288 292 296 300 304 308 312 316 320 324 328 332
338

5 302 306 310 315 319 323 327 332 336 340
344

340
344

349 353 357 361


366

348 352
356

347 351

360

370 374 378 383

I
THE POW-=R PROGRAM
HANG CLEAN
PHASE II
MAX 8

135 140 145 150 155 160 165 170 175 180 185 190 195 200 205 210 215 220 225 230 235
240

68 70 73 75 78 80 83 85 88 90 93 95 98
100

245 250 255 260 265 270 275 280 285 290 295 300 30S 310 315 320 325 330 335
3M)

103 105 108 110 113 '15 118 120 123 125 128 130 133 135 138 140 143 145 148 150 153 155 158
160

345

350

163 165 168 170 173 175

3~ :1 101 117 105 122 94 109 126 113 98 ' 131 101 j16' - 135 104· .-120 139 107 144 124 . -111 128 148 114 131 152 117 157 135 120 139 161 124 ...1.43 165 -146 121 170 130 150 • J -174 133 154 178 137 158 183 140 161 187 143 165 191 146 . 169 196 173 150 200 176 153 204 156 180 209 159 184 213 163 188 218 166 191 222 169 195 226 172 199 231 176 203 235 179 239 206 182 210 244 185 214 248 218 189 252 192 221 257 195 261 225 198 229 265 202 233 270 205 274 236 278 208 240 244 283 211 287 215 248 291 218 251 221 255 296 224 259 300 305 228 263

5 88 91

122 126 131 135 140 144 149 153 158 162 167 171 176 180 185 189 194 198 203 207 212 216 221 225 230 234 239 243 248 252 257 261 266 270 275 279 284 288 293 2.97 302 306
311

3 124 129 133


138

143 147 152


156

161 166 170 175 179


1M

315

189 193 198 202 207 212 216 221 225 230 235 239 244 248 253 258 262 267 271 276 281 285 290 294 299 304 308 313 317 322

128 133 138 143 147 152 157 162 166 171 176 181 185 190 195
200

204 209 214 219 223 228 233 238 242 247 252 257 261 266 271 276 280 285 290 295 299 304 309 314 318 323 328 333

· MAX 355 360 365 370 375 380


385

390 395
400 405

410 415 420 425


430

435
440 445 450

8178 180 183 185 188 190 193 195 198 200 203 205 20B 210 213 215 218 220 223 225

5 2.31 234 237 241 244 241 250 254 257 260 263 267 270 273 276 280 283 286 289 293

3 266 270 274 278 281 285 289 293 296 300 304 308 311 315 319 323 3.26 330 334 338

3 309 313 318 322 326 331 335 339


344

3 320 324 329 333 338 342 341 351 356


360

3 327 331
336

340 345 350


354

3 337 342 347 352


356

361
366

348 352 357 361 365 370 374 378 383 387 392

359 363
368

365
369

373

374 378 383 387 392 396 401 405

3n

382
386

391
396 400

371 315 380 385 390 394 399


404

405 409 414

409 413 418 423 428

THE POWIli=RPROGRAM
HANG

CLEAN ---

PHASE III
MAx
135
B
,

140
145

150 155 160


.165

115
180

110

185 190 195 200 205 210


215

220 225 ,2,30 235


240

245 250 255 2GO 255 270 275 280 285 295

290

305 310 315

300

320 32.5 330

335 3-40 345 350

. -.1m 68 _91 70 AilS " -94,.;_ _'·re973 _98_' _!:H3-· 75 <'101' ~t16 78 _ :104 80 - S:120-_ -83 _ - :Wl -~'1~!4+ .. <1'28 ' "lU_ 85c ,~l fAl-; :1'31 88 .- 1t7~ ~'h3590 't20;'- ~f3993 ·,1:24k. 95 143 98 127' - - 1«1$ 100 I' '130J.. 150 103 -I - 133 154 '158 105 137 161 108 140 110 165 1~ 113 146 169 115 150 173 118 153 176 '156 120 180 123 184 159 125 163 188 128 166 191 189 195 130 172 199 133 135 176 203 138 179 206 210 140 182 143 214 185 218 145 189 148 192 221 195 225 150 153 198 229 155 202 233 236 205 158 160 240 208 244 211 163 18S 215 248 168 218 251 2.55 221 170 1.73 224 259 2.63 175 228
", _
..

5 88

' ,'3,-_

115 119
123

128

132 136 140 145 149 153 157 162


166 170

117 122 126 131 135 139 144 148 152 157 161 165
170

128
133

1S1
136

174 179 183 187 191


196

174 178 183 187 191


196

I I

200 204 208 213 217 221 225 230 234 238 242 247 251 255 259 26-4 268 272 276 281 285 289 293 298

200 204 2.09 213 218 222 226 231 235 239 244 248 252 257 261 .265 270 274 278 283 287 291 296 30b· 305
--

138 143 147 152 157 162 166 171 176 181 185 190 195 200 204 ,209 214 219
223
,

-141 146 150 155 160 165


170

2.04

175 179 184 189 194 199

209
213

218 223 228


233

228 233 238 242 247 252 257 261 266 271 276 285 290 295 299 304 309 314 318 323 328 333

280

238 243 247 252 257 262 267 2.72 276 281 286 291 296 301 306
310

I ,

315
320

325 330 335


340

MAX 355 360


365

8,

370 375 380 385 390 395 400


405

193

178 180 183 185 188 190

410 415 420 425


430 435 440 445 450

195 198 200 203 205 208 210 213 215 218 220 223 225

231 234 237 241 244 247 250 254 257 260 263 267 270 273 276 280 283
286

3 266 270 274 278 281 285 289 293 296


300
304

2 302 306 310 315 319 323 327 332


336 344

2 309 313 318 322 326 331 335 339


344

2 337 342
347

2
344

352 356 361


366
"

349 354 359


364

340

289 293

308 311 315 319 323 326 330 334 338

349 353 357 361


366

370 374 378 383

J.48 352 357 361 365 370 374 378


383 387

371 375
380

392

385 390 394 399 404 409 413 418 423 428

369 373 378 383 388 393 398 403 407 412
417

422 427
432

437

THE POWER PROGRAM


HANG CLEAN
PEAK PHASE
MAX 8 5

145 150 155 160 165 170 175 180 185 190 195 200 205 210 215 220 225 230 235 240 245 250 255 260 265 270 275 280 285 290 295 300 305 310 315
320

140

135

68 70 73 75 78 80 83 85 88 90 93 95 98
100

103 105 108 110 113 115 118 120 123 .125 128 130 133 135 138 140 143 145 148 150
153

88 91 94 98 101 104 107 111 114 117 120 124 127 130 133 137 140 143 146
150

3 101 105 109 113 116 120 12.4 128 131 135 139 143 146
150

117 122 126 131 135 139 144


148

154
168

153 156 159 163 166 169


172

161 165 169 173 176


180

325
330

335
340

345

350

155 158 160 163 165 168 170 173 175

176 179 182 185 189 19.2 195 198 202 205 208 211 215 218 221 224 228

184 188 191 195 199 203 206 210 214 218 221 225 229 233 236 240 244 248
251

152 157 161 165 170 174 178 183 187 191 196 200 204 209 213 218 222
226

1 124 129 133 138 143 147 152 156 161


166

255 259 263

231 235 239 244 248 252 257 261 265 270 274 278 283 287 291 296 300 305

170 175 179 184 189 193 198 202 207 212 216 221 225 230 235 239 244
248

1 131 136 141 146 150 155· 160 165 170 175 179 184 189 194 199 204 209 213 218 223 228
233

253 258 262 267 271 276 281 285 290 294 299 304 308 313 317 322

238 243 247 252 257 262 267 272 276 281 286 291 296 301 306 310 315 320 325 330 335 340

1 135 140 145 150 155 160 165 170 175 180 185 190 195 200 205 210 215 220 225 230 235 240 245 250 255 260 265 270 275 280 285 290 295 300 305 310
315

320 3.25 330 335 340 345 350

MAX 355
360

365 370 375 380 385 390 395 400 405 410 415 420 425 430 435
440 445

450

178 180 183 185 188 190 193 195 198 200 203 205 208 210 213 215 218 220 223 225

5 231 234 237 241 244 247 250 254 257 260 263 267 270 273 276 280 283 286 289 293

3 '266 270 274 278 281 285 289 293 296 300 304 308 311 315 319 323 326 330 334 338

309 313 318 322 326 331 335 339


344

1
344

348 352 357 361 365 370 374 378 383 387 392

327 331 336 340 345 350 354 359 363 368 373 377 382
386

391 396 400 405 409 414

349 354 359 364 369 373 378 383 388 393 398 403 407 412 417
422

427 432 437

1 355 360 365 370 375 380 385 390 395 400 405 410 415 420 425 430 435 440 445 450

SA:MPLE
OFF-SEASON TRAINING 4 DAY
MONDAY

Bench Press (Day # 1) Dips 3 x 8 - 12 Triceps 8- lOx 5 -12 Shoulders (Your Choice) 3 x 8 - 12 Back (Your Choice) 3 x 15 - 20 Biceps (Your Choice) 5 x 8 - 12 Neck 3 x 8 - 12 & Abs 3 x 25

TUESDAY
Squat (Day #1)

Hang Clean (Day #1 Speed Day)


Reverse Hyper 3 x 10

Leg Ext. 3 x 8 -12


Abs (Heavy) 3 x 8 - 12 Calve Work (Heavy) 3 x 15 - 20

,. THURSDAY
Close

Grip Bench Press (Day #2) Triceps (Heavy) LO- 14 x 5 - 12


Shoulders (Your Choice) 3 x 8 - 12

Back (Your Choice - Heavy) 5 x 8 - 12 Hammer CUrls (Heavy) 5 x 8 - 12 Neck 3 x 8 - 12 & Abs 3 x 25

FRIDAY

Clean (Heavy Day #2) Squat (Light Day #"2)or Front Squat Shrugs 3 x 8 - 12 Abs (Heavy) 3 x 8 - 12 Calve Work (Heavy) 3 x 15 - 20

Romanian Deads (or other Low BackIHam Exercise)

SAMPLE OFF-SEASON TRAINING 3 DAY

MONDAY
BenchPress (Day #1) Clean (Day #1 Speed Day) Leg Press 3 x 8 - 12 Shrugs 3 x 8 - 12 Back (Lat·PulllLow Row) 3 x 15 - 20 Hammer CurlS x 8 -12 & Triceps (Heavy) 5 - 8 x 8 _ 12

Hamstrings 2 x 8 -12 & Calves 3]1; IS - 20


Neck 3 x 8 - 12 & Abs 3 x 15 -25

WEDNESDAY
Squat (Day #]) Dead Lift 3 x 3 - 5 (Rotate exercise every 2-3 weeks) Shoulders 5 x 8 - 12 (Rotate exercise~very 2.3 weeks) Back (Your Choice) 4 x 8 - 12 (Rotate exercise every 2 weeks) Leg Ext & Leg Curl 3 x 8 - 12 ea. Neck 3 x 8- 12 & Abs (Heavy) 3 x 8 - 12

FRIDAY
Clean (Day #2) Squat (Day #2) Bench Press (Day #2) Dips 3 x 8 - 12 (Rotate with other exercises every 2-3 weeks) Triceps (Heavy) 8 x 8 - 12 & Hammer Curls S x 8 _ 12 Back (Your Choice) 3 x 8 - 12 Neck 3 x 8 -12 & Abs 3 x 15 -25

SAMPLE IN-SEASON TRAINING

2 DAY
DAY #1

Bench (Moderate/Heavy) " . , Abbreviated Power Program Day #] Squat (LightIModerate) ... 3 x 5 - 8 55~65% Clean (LightIModerate) ,. 3 x 3 x 5 70-82% Lower Back (Reverse Hyper, etc.). , 2 x 10
Abs 2 x 25 Neck 2 x 12

DAY #2 Bench (LightIModerate) ... Abbreviated Power Program Day #2 High Intensity Upper Body Circuit ([2 to 14 stations ". 12 reps) • 20-30 Seconds Rest Between Exercises)
Abs 2 x 2S Neck 2x 12

3 DAY
DAY #1 DAY #2

Same as Day #1 (2 Day per week program)

Same as Day #2 (2 Day per week program)

To 12 Station Upper Body Circuit .. 10 to 12 reps. (Use for reccvery . . 20-30 seconds rest between exercises) Abs 2 x 25 Neck 2 x 12
]0

DAY #3

CLEMSON STRENGTH TRA1NING

PERSONAL TRAINING LOG


Name: ._____________ Week:_______________ Date: Body Wt: .. _ _ %Body Fat: _ STRENGTII * SPEED " CONDo * BODY FAT RID. * Other: . _

Program:

Monday

Tuesday

Wednesday

Thursday

Friday

CLEMSON STRENGTII TRAINING PERSONAL TRAINING LOG


Name: , ,______ Week:__________ Body Wt:_________ %Body Fat: SllUNGTII Monday Date: _ , _

Program:

* SPEED ., CONDo * BODYFAT RED. * Other: Tuesday

Wednesday

Thursday

Friday

CLEMSON STRENGTH TRAINING PERSONAl TRAINING LOG


Name:_______________________ Body Wt:________ Program: STRENGTH"" SPEED Week: ,_______ %Body Fat:
it

Date: _

* CONDo

BODY FAT RED ... Other: Tuesday

Monday

Wednesday

Thursday

Friday

~
-

,
,_

How Do I Get Bigger, Faster, & Stronger? ,10


Tried and True Fundamentals of Building A Big, Strong, Powerful and Faster You
TRAIN WITH WEIGHTS
·Train on a consistent basis (year round).

·You must work on bar speed (dynamic day) and on max force (max effort). ·Chose fundamental core exercises like the squat, clean, dead lift, bench press and other pressing movements (Olympic) • •Train supplemental/assistance exercises hard (1 to 3 sets, 10 to 12 reps). -Train with tremendous intensity • •Set goals, visualize, •••• and reach goals.

SPEED TRAIN
·Speed train consistently in the off-season and pre·season • •Work on the six fundamentals of speed training: specific power, overspeed, flexibility, acceleration, techniques, and stride. -It's consistency (daily training) that unlocks your potential. ·Incorporate plyometrics into your program twice per week • •Train hard •••• train smart .• •Do all drills full speed ••• "You can't get fast by training ·Set goals, visualize, •••• and reach goals. slow".

EAT A HIGH PROTEIN PIET

·Muscles grow because of a net increase in whole·body proteinthe difference between protein breakdown and protein buildup. -Timing of protein intake is very important; scientific evidence suggests we need more protein at specific intervals and extra protein right after a workout. -There's evidence we need ext,ra protein about 30 hours after a workout when muscle synthesis might be at its highest.

·You need more protein at bedtime to keep cortisol (a powerful hormone that breaks down muscle tissue) levels in check, growth hormone levels high, and to provide enough amino acids throughout the eight hour fast we commonly call sleep. ·Minimum, consume 1 gram of protein per one pound of body wt. Example: if you weigh 300 Ibs., consume 300 grams of protein each day. Be consistent. Consume protein every few hours throughout the day. Start first thing in the morning and continue until late at night. ·NOTE: Use a high powered multi·vitamin, vitamin C and vitamin E (aids in repair and recovery).
4) EAT FREQUENTLY

·Eat six evenly spaced meals per day • •Breakfast; "Got to have it" .Research has shown by eating smaller, more frequent meals you will increase your muscle growth, have less stomach discomfort, and stabilize energy levels and control your appetite. ·Great for weight gain and weight loss. ·"You've got to give the mason some bricks if you want your house built." .. rink 8 to 10 glasses of water a day (one galion). D
5) USE CREATINE

·Creatine will help you gain mass quickly. ·Creatine will help you get strong (stl'ength endurance). -Creatine may even improve speed. -Creatine will help you reduce body fat. ·Remember: If your muscles are choke full of creatine, your muscle cells are stronger, and they will recover faster. -Creatine is a "cell·volumizer" which means it allows the muscles to hold more intracellular fluid and may promote protein synthesis and inhibit protein breakdown. ·Drink plenty of water.
6) SEEK PAIN

.Intensity is a very important aspect of transforming your physique

into a lean, powerful,

fast machine. you

·If you don't damage muscle fibers during your workouts, wo11't create a stimulus for new muscle growth • •It's during the extra rep that "Mr. Pain" will introduce ·Make "Mr. Pain" your aUy not your enemy. ·Seek pain in the weight room and in conditioning

himself.

••• get

comfortable with pain ••• enduring pain builds mental toughness mental toughness develops attitude ••• attitude breeds confidence ••• and confidence wins championships. "Do as many ·There's an old saying in the strength coach business reps as you can and then do three more".

BE CONSISTENT AND TAKE A METHODICAL APPROACH TO TRAINING ·Follow closely the Clemson Football strength, speed, plyometric, nutritional and conditioning program • •You must expose the muscles to a greater and greater work load, so they're forced to adapt by becoming stronger. -Chart your progression by recording your weight and reps on workout cards. Your goal is to beat those numbers • •Make a positive gain each day (in some aspect of your training) • •Train with enthusiasm. GORGE YOUR BODY WITH PROTEIN AND CARBOHYDRATES AFTER YOUR TRAINING SESSION .Have a high carb., high protein strong scientific drink right after you train. There's

evidence that right after you are done training,

your body needs nutrients. (The window of OpportunityJ. ·A post workout drink will lower cortisol levels, increase glycogen levels, and supply muscles with the protein from damage you've no doubt incurred. ·ClemsonPower Station: they need to recover

WHAT AN ADVANTAGE.

CHANGE YOUR TRAINING ROUTINE OFTEN ·Use variety in your workouts • •In football we go from off-season to pre-season to in·season and conclude with bowl preparation and post·season. Variety,

volume and intensity will change with each season. ·Rotate special core exercises and supplemental exercises every 3 tb 4 weeks. (Mini training cycles). -Stay excited about training. 10,

B£U.
-Minimum of eight hours of sleep a night. ·Power nap 30 minutes a day. -Do relaxing activities, hobbies, etc. ·Sleep to recoup, repair, and grow.

SUMMARY: In order to incorporate these ten principles you must be dedicated and motivated. Doing nine of the ten is not good enough. It takes all ten. These are ten sure-fire ways for you to be a champion.

Reference.:

Muscle Medl.., May '98 Louie Simmon., We.tslde Barbell Club Randy Smyt"., 5o-Fa .•• Inc.

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