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Clemson University Power Program
Clemson University Power Program
8 Week Week 1: Phase I Weeks 2-3: Phase II Weeks 4-5: Phase III Weeks 6-8: Peak Phase 6 week Week 1: Phase I Week 2: Phase II Weeks 3-4: Phase III Weeks 5-6: Peak Phase PROGRAM #1 Phase I - % s 10x40%, 8x50%, 5x60%, 10x65%, 10x70%, 10x75% Phase II - % s 10x40%, 8x50%, 5x65%, 5x80%, 5x82%, 5x85%, 10x70% Phase III - % s 10x45%, 8x60%, 5x70%, 3x82%, 3x87%, 3x92%, 5x80%, 10x70% Peak Phase - % s 10x45%, 8x60%, 5x70%, 1x80%, 1x90%, 1x95%, 1x97%, 5x82%, 10x72% PROGRAM #2 Phase I 10x40%, 8x50%, 5x60%, 10x72%x3 sets Phase II 10x40%, 8x50%, 5x60%, 5x83%x4 sets Phase III 10x45%, 8x60%, 5x80%, 3x92%x4 sets, 10x70% Peak Phase: 10x45%, 8x60%, 5x80%, 1x90%, 1x95%, 1x97%, 5x82%, 10x72%
2)
Day #2 is the second leg day of the week and train with the percents by reducing your max by 75-100 pounds. This day is to be used as a recovery day or a speed day. You can also use this day to train the front squat. If you are doing this than reduce your weights by 100-150lbs. Other forms of squats can also be introduced on this day (box, safety bar). After a few weeks of training unload by doing lunges.
Sample Workout Day #1 Squat (Phase I) Clean (Phase I) Leg Ext or Stepups or Lunges or Walking Lunges: 2x10-12 Leg Curl or SLD or Reverse Hypers: 3x10-12 Ab Work: Heavy Lower Back: Recovery Calve Work: 3x10-15 Day #2 Clean (Phase I) (Heavy Day #2) Squat (Phase I) (Light Day #2) or Front Squat Shrugs: 3x8-12 RDL or SDL or Rack Lockouts: Ab Work: Heavy GHR: 2x8 Calve Work: 3x15-20 You may choose to clean first on day #1 Training Cycles Linear: Phases Phase I Phase II Phase III Peak Undulatory Phase I Phase II Phase I Phase III
5 6 7 8
7 8 9 10
8-9 10 11 12
Phase I - % s 8x40%, 5x50%, 3x60%, 10-12x68%, 10-12x72%, 10-12x78% Phase II - % s 8x40%, 5x55%, 3x68%, 5-7x82%, 5-7x87%, 5-7x90% Phase III - % s 8x40%, 5x60%, 3x70%, 4-5x82%, 4-5x90%, 4-5x95% Peak - % s 8x40%, 5x60%, 3x70%, 3x85%, 3x92%, 3x100%
Cycles are the same as the squat cycles. (as far as weeks to do which phase) Training Percents Phase I 8x50%, 5x60%, 3x70%, 5x78%, 5x80%, 5x85% Phase II 8x50%, 5x65%, 3x75%, 3x87%, 3x90%, 3x92%, 3x95% Phase III 8x50%, 5x65%, 3x75%, 2x85%, 2x87%, 2x95%, 2x97% Peak Phase 8x50%, 5x65%, 3x75%, 1x87%, 1x92%, 1x97%, 1x100%
Triceps: 8-10x5-12 Shoulders: 3x8-12 Back: 3x15-20 Biceps: 5x8 Neck + Abs 3x8-12 Day 2 Squat: Day 1 Clean: Speed Day Reverse Hyper: 3x10 Leg Ext: 3x8-12 + Abs + Calves Day 3 Close Grip: Day #2 Triceps (Heavy): 10-15x5-12 Shoulders: 3x8-12 Back: 5x8-12 Hammer Curls: 5x8 Neck + Abs Day 4 Clean: Heavy Squats: Light or Front Squat Shrugs: 3x8-12 RDL: 3x8-12 Abs + Claves
3 DAY Day 1 Bench Press: Day 1 Hang Clean: Speed Day Leg Press: 3x8-12 Shrugs: 3x8-12 Back: 3x15-20 Hammer Curls: 5x8-12 Triceps: 5x8-12 Hamstrings: 2x12 Calves: 3x15-20 Abs + Neck Day 2 Squat: Day 1 Deadlift: 3x3-5 (rotate every two weeks) Shoulders: 5x8-12 (rotate every two weeks) Back: 4x8-12 (rotate every two weeks)
Leg Ext + Leg Curl: 3x8-10 Abs + Neck Day 3 Clean: Day 2 Bench: Day 2 Squat: Day 2 Dips: 3x8-12 (rotate with other exercises every two weeks) Triceps: 8x8-12 Hammer Curls: 5x8-12 Back: 3x8-12 Abs + Neck In Season Day 1 Bench: Moderate to Heavy Abbreviated power program day 1 Squat: 3x5-8 (55-65%) Clean: 3x3-5 (70-82%) Low Back: 2x10 Abs + Neck Day 2 Bench: Abbreviated power program day 2 Upper Body Circuit: 12-14 exercises 12 reps (20-30s rest in between) Abs/Neck Day 3 (optional) Upper Body Circuit: For recovery Abs/Neck
f. Set goals 3) Eat a high protein diet a. Muscles grow because of an increase in whole body protein b. Timing is important: it is really needed after a workout and at other points during the day c. Extra protein may be needed 30 hours after a workout because of protein synthesis. d. Protein is needed at bedtime to keep the cortisal low e. Eat at least 1gram a day f. Also use a multi-vitamin 4) Eat frequently a. 6-7 meals a day, evenly spaced ..breakfast is a must b. Smaller more frequent meals controls appetite c. Great for weight gain and loss d. Drink 8-10 glasses of water a day 5) Use Creatine a. It is a cell volumizer, allows muscles to hold more fluid. 6) Seek Pain a. Intensity is important for growth b. Muscles must be damaged to grow c. During the extra rep pain will introduce himself d. Seek pain and get comfortable with it .builds mental toughness 7) Be Consistent a. Record your weights and reps b. Take a positive approach and make gains 8) Following training get carbs and protein. a. Have a high carb, high protein drink after training. b. This lowers cortisal levels, increases glycogen levels, gives muscles the protein that they need to grow. 9) Change your routine often a. Off-season, pre-season, in-season. Variety is key b. Rotate exercises every 3-4 weeks 10) Rest a. Sleep 8-10 hours a day b. Nap for 30 minutes a day c. Have relaxing activities