P OW E R B U I L D I N G T R A I N I N G ( P B T )

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P HASE I –
AC C U M U L AT I ON
The phase of this training program
uses a more traditional hypertrophy
set-up. Each muscle will be hit to some
extent twice per week but each main
lift is only trained once a week.
More volume will be performed and
the average intensity will be lower.
We will also include more slower
tempo lifting for several reasons:
1. to build more muscle mass
2. to strengthen tendons prior
to focusing more on heavy lifting
3. to perfect lifting form
4. to develop mind muscle connection.
Basically this first phase is there
to initiate the muscle-building process
but mostly to prepare your body to
handle the strength work to come.
FREQUENCY Low
VO LU M E High
INTENSITY Low
DENSITY High
/ Power building training (PBT)
PHASE II –
INTE NSIF ICAT ION
In the second phase of training
you will see frequency increase with
each of the key movement patterns
being trained twice per week. This
will lead to a reduction in the amount
of assistance work to allow you
to handle the greater demand of
the workouts. The average intensity
will increase on the main lifts.
The assistance work will be done
utilizing exercises with a low CNS
impact and will still use rep ranges
and methods focusing on building
muscle mass.
FREQUENCY Medium
VO L U M E Medium
INTENSITY Medium
DENSITY Medium
PH ASE III –
REALIZAT ION
The last phase of the program
is aimed at maximizing performance
in the basic movement patterns.
As such, the frequency will be
increased to three times per week
for each key pattern. We will also
utilize various types of muscle
contractions so that you are not only
efficient at the movement pattern
themselves but also in every type
of muscle actions. Assistance work
will be decreased to a minimum since
the volume will already be high due
to the high number of main lifts at
every workout. The average intensity
will stay medium; although we will
have max effort days we also have
lighter days where we use slower
tempos, so if the peak intensity is
higher (leading to more strength gains)
the average will be about the same
as the last phase.
FREQUENCY High
VO L U M E Medium
INTENSITY Medium
DENSITY Low(er)
2
 PHASE I – ACCUM UL ATI O N
BLOCK 1 (2 WEEKS)

WEE KS 1 & 2 – DAY 1

Workout preparation

M O B I L I T Y WO R K :
Hip internal rotation 1 min/side
Hip external rotation 1 min/side
Thoracic extension 1 min
Thoracic extension/rotation 1min/side
AC T I VAT I O N :
2 sets Prowler, light, for speed (ideal) or Stationary bike sprints
with resistance 30m (prowler) / 30 sec (bike)
2 sets Catch drill Iso-dynamic vertical jumps
(15 sec/jump/15 sec/jump/15 sec/jump)
2 sets X Band walks 8-10 per side
2 sets Bodyweight squats with hip circle (or band around knees)
10-12 slow reps focusing on glutes

EXERCISE SETS REPS TEMPO* R E ST

A1 B AC K S Q UAT 5 8 4010 90 sec

A2 G LU T E- H A M R A I S E 5 8 3010 120 sec

B1 F R A N K E N S T E I N S Q UAT 4 5 5050 75 sec

B2 LY I N G L E G C U R L 4 6 6010 90 sec

C1 S P L I T S Q UAT 3 8 per side 2010 60 sec

6 per side
C2 LY I N G L E G C U R L 2 /1 T E C H N I Q U E 3
(alternate)
5010 75 sec

WEE KS 1 & 2 – DAY 2

Workout preparation

M O B I L I T Y WO R K :
Chin-to-chest 1 min
Chin-to-clavicle 1 min
Thoracic extension/rotation 1 min/side
Forearm wall slides 2x30s with short rest
Supine scaption 2x30s with short rest
AC T I VAT I O N :
2 sets Battle ropes 45 seconds alternating arms
2 sets Overhead medicine ball throw 10 reps
2 sets Resistance band over-and-back 15 reps
2 sets Single arm band press with spiral tension 10 reps per arm

EXERCISE SETS REPS TEMPO* R E ST

A1 M I L I TA R Y P R E S S 5 8 4010 90 sec

A2 B E H I N D T H E N E C K L AT P U L L D OW N 5 8 4032 90 sec

B1 SAV I C K AS P R E S S W I T H D U M B B E L L S 4 5 5050 75 sec

B2 P R O N AT E D S E AT E D R OW 4 8 3012 75 sec

C1 D B L AT E R A L R A I S E 3 10 2010 60 sec

C2 B E N T OV E R L AT E R A L R A I S E 3 10 3020 60 sec

D1 BARBELL FRONT RAISE 3 10 2020 60 sec

D2 ST R A I G H T-A R M P U L L D OW N 3 10 4010 60 sec

/ Power building training (PBT) 3

WEE KS 1 & 2 – DAY 3
Workout preparation

M O B I L I T Y WO R K : AC T I VAT I O N :
Hip internal rotation 1 min/side 2 sets Prowler, light, for speed (ideal) or Stationary bike sprints
Hip external rotation 1 min/side with resistance 30m (prowler) / 30 sec (bike)
Thoracic extension 1 min 2 sets Catch drill Iso-dynamic vertical jumps
Chin-to-chest 1min (15 sec/jump/15 sec/jump/15 sec/jump)
Supine Scaption 2x30s with short rest 2 sets X Band walks 8-10 per side
2 sets Romanian deadlift with hip hand (light) x 10

EXERCISE SETS REPS TEMPO* R E ST

A1 D E A D L I F T (O R S U M O D E A D L I F T ) 5 6 2010 90 sec

A2 PAU S E D TA L L C L E A N D R I L L 5 6 N/A 120 sec

B1 ROMANIAN DEADLIFT WITH HIP BAND 4 8 5012 75 sec

B2 LEG EXTENSION 4 8 3012 90 sec

C1 L E G P R E S S (45 D E G R E E S) 3 20 2010 60 sec

C2 B AC K E X T E N S I O N 3 10-12 3022 60 sec

WEE KS 1 & 2 – DAY 4

Workout preparation

M O B I L I T Y WO R K :
Chin-to-chest 1 min
Chin-to-clavicle 1 min
Thoracic extension/rotation 1 min/side
Forearm wall slides 2x30s with short rest
Supine Scaption 2x30s with short rest
AC T I VAT I O N :
2 sets Bear crawl x 30m
2 sets Resistance band over-and-back 15 reps
2 sets Pulley straight bar shoulder external rotations 10 reps
2 sets Swiss ball chest squeeze (squeeze 2- 3 sec) 10 reps

EXERCISE SETS REPS TEMPO* R E ST

A1 BENCH PRESS 5 8 4010 90 sec

A2 P E N D L AY R OW 5 8 3012 90 sec

B1 INCLINE DUMBBELL BENCH PRESS 4 5 5050 75 sec

B2 S U P I N AT E D S E AT E D R OW 4 8 3012 75 sec

C1 C A B L E C R O S S- OV E R 3 10 3012 60 sec

C2 C A B L E FAC E P U L L 3 10 3012 60 sec

D1 D U M B B E L L F L I E S O R P E C D E C K M AC H I N E 3 10 3030 45 sec

D2 D UA L P U L L E Y R E A R D E LT S 3 10 2102 45 sec

/ Power building training (PBT) 4

WEE KS 1 & 2 – DAY 5 – OPTION 1
Workout preparation

M O B I L I T Y WO R K : AC T I VAT I O N :
Hip internal rotation 1 min/side 2 sets Prowler, light, for speed (ideal) or Stationary bike sprints
Hip external rotation 1 min/side with resistance 30m (prowler) / 30 sec (bike)
Thoracic extension 1 min 2 sets Catch drill Iso-dynamic vertical jumps
Chin-to-clavicle 1 min (15 sec/jump/15 sec/jump/15 sec/jump)
Forearm wall slides 2x30s with short rest 2 sets X Band walks 8-10 per side
2 sets Romanian deadlift with hip hand (light) x 10

EXERCISE SETS REPS TEMPO* R E ST

A1 PAU S E D TA L L C L E A N D R I L L 4 6 N/A 75 sec

A2 B OX J U M P 4 6 N/A 75 sec

B1 H A N G ( A B OV E K N E E S) P OW E R C L E A N 5 5 N/A 90 sec

B2 P LYO P U S H U P S O N I N C L I N E B E N C H 5 5 N/A 90 sec

C1 KB SWING (RUSSIAN) WITH HIP BAND 4 10 N/A 75 sec

C2 M E D I C I N E B A L L T H R OW OV E R H E A D 4 10 N/A 75 sec

WEE KS 1 & 2 – DAY 5 – OPTION 2

Workout preparation

M O B I L I T Y WO R K : AC T I VAT I O N :
Chin-to-chest 1 min 2 sets Battle ropes hammer curl style x 45 sec
Chin-to-clavicle 1 min 2 sets KB micro-oscillation walks with 5 stops x 30m
Thoracic extension/rotation 1 min/side 2 sets Medicine ball scoop throw and catch x 10
2 sets Curl overcoming isometrics x 12 seconds

EXERCISE SETS REPS TEMPO* R E ST

A1 BARBELL CURL 10 10 3010 60 sec

A2 LY I N G B A R B E L L T R I C E P S E X T E N S I O N 10 10 4010 60 sec

B1 P R E AC H E R C U R L 4 8 5010 75 sec

B2 V- B A R T R I C E P S P R E S S D OW N 4 8 4022 75 sec

C1 DUMBBELL HAMMER CURL 3 15 2012 60 sec

C2 R O P E T R I C E P S P R E S S D OW N 3 12 3022 60 sec

/ Power building training (PBT) 5

 PHASE I – ACCUM UL ATI O N
BLOCK 2 (2 WEEKS)

WEE KS 3 & 4 – DAY 1

Workout preparation

M O B I L I T Y WO R K :
Hip internal rotation 1 min/side
Hip external rotation 1 min/side
Thoracic extension 1 min
Thoracic extension/rotation 1min/side
AC T I VAT I O N :
2 sets Prowler, light, for speed (ideal) or Stationary bike sprints
with resistance 30m (prowler) / 30 sec (bike)
2 sets Catch drill Iso-dynamic vertical jumps
(15 sec/jump/15 sec/jump/15 sec/jump)
2 sets X Band walks 8-10 per side
2 sets Bodyweight squats with hip circle (or band around knees)
10-12 slow reps focusing on glutes

EXERCISE SETS REPS TEMPO* R E ST

A1 B AC K S Q UAT 6 6 4010 90 sec

30-45 seconds
A2 LY I N G L E G C U R L Y I E L D I N G I S O M E T R I C S 6
Hold top position
N/A 120 sec

5
B1 PAU S E D F R A N K E N S T E I N S Q UAT 4
3 sec. pause bottom
5310 90 sec

6
3010
B2 LY I N G L E G C U R L I S O - DY N A M I C S 4 Hold mid range 20 sec
(for the reps)
90 sec
then do 6 reps

C1 B AC K WA R D S TAT I C L U N G E 3 8 per side 2010 60 sec

C2 LY I N G L E G C U R L 3 5 90X2 75 sec

/ Power building training (PBT) 6

WEE KS 3 & 4 – DAY 2
Workout preparation

M O B I L I T Y WO R K :
Chin-to-chest 1 min
Chin-to-clavicle 1 min
Thoracic extension/rotation 1 min/side
Forearm wall slides 2x30s with short rest
Supine scaption 2x30s with short rest
AC T I VAT I O N :
2 sets Battle ropes 45 seconds alternating arms
2 sets Overhead medicine ball throw 10 reps
2 sets Resistance band over-and-back 15 reps
2 sets Single arm band press with spiral tension 10 reps per arm

EXERCISE SETS REPS TEMPO* R E ST

A1 M I L I TA R Y P R E S S 6 6 4010 90 sec

B E H I N D T H E N E C K L AT P U L L D OW N 30-45 seconds
A2 6
Hold bottom position
N/A 90 sec
YIELDING ISOMETRICS
5
B1 PAU S E D SAV I C K AS P R E S S W I T H D U M B B E L L S 4 3 sec. pause in concentric, 4010 75 sec
mid range

6
B2 S U P I N AT E D L AT P U L L D OW N I S O - DY N A M I C 4 Hold peak 20 sec 3010 75 sec
then do 6 reps

C1 D B S E AT E D I N C L I N E L AT E R A L R A I S E 4 10+ max 2010 60 sec

C2 B E N T OV E R L AT E R A L R A I S E 4 10+ max 3020 60 sec

WEE KS 3 & 4 – DAY 3

Workout preparation

M O B I L I T Y WO R K : AC T I VAT I O N :
Hip internal rotation 1 min/side 2 sets Prowler, light, for speed (ideal) or Stationary bike sprints
Hip external rotation 1 min/side with resistance 30m (prowler) / 30 sec (bike)
Thoracic extension 1 min 2 sets Catch drill Iso-dynamic vertical jumps
Chin-to-clavicle 1 min (15 sec/jump/15 sec/jump/15 sec/jump)
2 sets X Band walks 8-10 per side
2 sets Romanian deadlift with hip hand (light) x 10

EXERCISE SETS REPS TEMPO* R E ST

A1 D E A D L I F T (O R S U M O D E A D L I F T ) 5 5 2010 90 sec

A2 H A N G ( A B OV E K N E E S) P OW E R C L E A N 5 5 N/A 120 sec

B1 SW E E P I N G R OY D E A D L I F T 4 6 2013 90 sec

6
3012
B2 L E G E X T E N S I O N I S O - DY N A M I C S 4 Hold peak 20 sec
(for the reps)
120 sec
then do 6 reps

C1 LO N G ST E P F O R WA R D S TAT I C L U N G E 3 8 per leg 2010 60 sec

C2 B AC K E X T E N S I O N 3 10-12 3022 60 sec

/ Power building training (PBT) 7

WEE KS 3 & 4 – DAY 4
Workout preparation

M O B I L I T Y WO R K : AC T I VAT I O N :
Chin-to-chest 1 min 2 sets Bear crawl x 30m
Chin-to-clavicle 1 min 2 sets Resistance band over-and-back 15 reps
Thoracic extension/rotation 1 min/side 2 sets Pulley straight bar shoulder external rotations 10 reps
Forearm wall slides 2x30s with short rest 2 sets Swiss ball chest squeeze (squeeze 2- 3 sec) 10 reps
Supine scaption 2x30s with short rest

EXERCISE SETS REPS TEMPO* R E ST

A1 BENCH PRESS 6 6 4010 90 sec

C H E ST S U P P O R T E D D B R OW Y I E L D I N G 30-45 seconds
A2 6
Hold peak contraction
N/A 90 sec
ISOMETRICS
6
B1 D E C L I N E D B P R E S S I S O - DY N A M I C S 4 Hold bottom 20 sec 4010 75 sec
then do 6 reps

6
B2 S U P I N AT E D S E AT E D R OW I S O - DY N A M I C S 4 Hold peak 20 sec 3012 75 sec
then do 6 reps

C1 C A B L E C R O S S- OV E R 3 10+ max 3012 60 sec

C2 C A B L E FAC E P U L L 3 10+ max 3012 60 sec

/ Power building training (PBT) 8

WEE KS 3 & 4 – DAY 5 – OPTION 1
Workout preparation

M O B I L I T Y WO R K : AC T I VAT I O N :
Hip internal rotation 1 min/side 2 sets Prowler, light, for speed (ideal) or Stationary bike sprints
Hip external rotation 1 min/side with resistance 30m (prowler) / 30 sec (bike)
Thoracic extension 1 min 2 sets Catch drill Iso-dynamic vertical jumps
Chin-to-clavicle 1 min (15 sec/jump/15 sec/jump/15 sec/jump)
Forearm wall slides 2x30s with short rest 2 sets X Band walks 8-10 per side
2 sets Romanian deadlift with hip hand (light) x 10

EXERCISE SETS REPS TEMPO* R E ST

A1 PAU S E D TA L L C L E A N D R I L L 4 5 N/A 75 sec

A2 DEPTH LANDING WITH 5 SEC HOLD 4 5 N/A 75 sec

B1 H A N G ( A B OV E K N E E S) P OW E R C L E A N 4 4 N/A 90 sec

B2 M E D I C I N E B A L L T H R OW F R O M C H E S T 4 5 N/A 90 sec

C1 H A N G ( B E LOW K N E E S) P OW E R C L E A N 4 4 N/A 90 sec

C2 M E D I C I N E B A L L B AC K WA R D TO S S 4 6 N/A 90 sec

WEE KS 3 & 4 – DAY 5 – OPTION 2

Workout preparation

M O B I L I T Y WO R K : AC T I VAT I O N :
Chin-to-chest 1 min 2 sets Battle ropes hammer curl style x 45 sec
Chin-to-clavicle 1 min 2 sets KB micro-oscillation walks with 5 stops x 30m
Thoracic extension 1 min 2 sets Medicine ball scoop throw and catch x 10
Forearm wall slides 2x30s with short rest 2 sets Curl overcoming isometrics x 12 seconds
Supine scaption 2x30s with short rest

EXERCISE SETS REPS TEMPO* R E ST

6
A1 B A R B E L L C U R L I S O - DY N A M I C S 10 Hold midrange 20 sec 3010 60 sec
then do 6 reps

LY I N G B A R B E L L T R I C E P S E X T E N S I O N 6
A2 10 Hold midrange 20 sec 4010 60 sec
I S O - DY N A M I C S then do 6 reps

30-45 sec
B1 S U P I N AT E D C H I N - U P H O L D 4
Hold top position
N/A 75 sec

B2 D I P S (O N LY B O DY W E I G H T ) 4 Max unbroken reps 2010 75 sec

30-45 sec
C1 NEUTRAL CHIN-UP HOLD 3
Hold top position
N/A 60 sec

C2 C LO S E- G R I P P U S H - U P S 3 Max unbroken reps 2010 60 sec

/ Power building training (PBT) 9

 PHASE I I – I NTENSI F I CATI O N
BLOCK 3 (2 WEEKS)

WEE KS 5 & 6 – DAY 1

Workout preparation

M O B I L I T Y WO R K : AC T I VAT I O N :
Hip internal rotation 1 min/side 2 sets Prowler, light, for speed (ideal) or Stationary bike sprints
Hip external rotation 1 min/side with resistance 30m (prowler) / 30 sec (bike)
Thoracic extension 1 min 2 sets Catch drill Iso-dynamic vertical jumps
Chin-to-chest 1 min (15 sec/jump/15 sec/jump/15 sec/jump)
Supine Scaption 2x30s with short rest 2 sets X Band walks 8-10 per side
2 sets Bodyweight squats with hip circle (or band around knees)
10-12 slow reps focusing on glutes

EXERCISE SETS REPS TEMPO* R E ST

A B AC K S Q UAT 6 6/4/2/ 6/4/2 4010 180 sec

B D E A D L I F T (O R S U M O) 6 6/4/2/ 6/4/2 3010 180 sec

10
C1 L E G P R E S S I S O - DY N A M I C S 4 Hold mid range 20 sec 3010 90 sec
then do 8 reps

10
3010
C2 B AC K E X T E N S I O N I S O - DY N A M I C S 4 Hold top 20 sec
(for the reps)
120 sec
then do 8 reps

D1 B AC K WA R D WA L K I N G L U N G E S 3 8 per side 2010 75 sec

5 cluster reps
D2 LY I N G L E G C U R L 3
(10 sec rest between reps)
5010 90 sec

/ Power building training (PBT) 10

WEE KS 5 & 6 – DAY 2
Workout preparation

M O B I L I T Y WO R K : AC T I VAT I O N :
Chin-to-chest 1 min 2 sets Battle ropes 45 seconds alternating arms
Chin-to-clavicle 1 min 2 sets Overhead medicine ball throw 10 reps
Thoracic extension/rotation 1 min/side 2 sets Resistance band over-and-back 15 reps
Forearm wall slides 2x30s with short rest 2 sets Single arm band press with spiral tension 10 reps per arm
Supine scaption 2x30s with short rest

EXERCISE SETS REPS TEMPO* R E ST

A BENCH PRESS 6 6/4/2/ 6/4/2 4010 180 sec

B M I L I TA R Y P R E S S 6 6/4/2/ 6/4/2 3010 180 sec

C1 INCLINE DB PRESS 1 & ¼ REP 4 6 4010 90 sec

C2 NEUTRAL GRIP CHIN-UP 4 6 3012 90 sec

Max
D1 D I P S I S O - DY N A M I C S 3 Hold mid-range 20 sec 3010 75 sec
then do max reps

6
D2 B E N T OV E R D B R OW I S O - DY N A M I C S 3 Hold peak 20 sec 3012 75 sec
then do 6 reps

WEE KS 5 & 6 – DAY 3

Workout preparation

M O B I L I T Y WO R K : AC T I VAT I O N :
Hip internal rotation 1 min/side 2 sets Prowler, light, for speed (ideal) or Stationary bike sprints
Hip external rotation 1 min/side with resistance 30m (prowler) / 30 sec (bike)
Thoracic extension 1 min 2 sets Catch drill Iso-dynamic vertical jumps
Chin-to-chest 1 min (15 sec/jump/15 sec/jump/15 sec/jump)
Supine Scaption 2x30s with short rest 2 sets X Band walks 8-10 per side
2 sets Romanian deadlift with hip hand (light) x 10

EXERCISE SETS REPS TEMPO* R E ST

A B AC K S Q UAT S U P E R S LOW E C C E N T R I C 5 3 9010 180 sec

5
B PAU S E D D E A D L I F T (O R S U M O) 5 3 sec pause during eccentric 3310 180 sec
at knee level

F R A N K E N S T E I N S Q UAT Y I E L D I N G 20-40 sec

C1 4
Hold mid range
N/A 120 sec
ISOMETRICS
20-40 sec
C2 ROMANIAN DEADLIFT YIELDING ISOMETRICS 4
Hold mid range
N/A 120 sec

D1 STAT I O N A R Y B I K E W I T H H I G H R E S I S TA N C E 3 30 seconds N/A 90 sec

5-4-3-2-1 rest/pause
D2 LY I N G L E G C U R L 3 (5 reps/15 sec/4 reps 3010 90 sec
/15 sec/etc.)

/ Power building training (PBT) 11

WEE KS 5 & 6 – DAY 4
Workout preparation

M O B I L I T Y WO R K :
Chin-to-chest 1 min
Chin-to-clavicle 1 min
Thoracic extension/rotation 1 min/side
Forearm wall slides 2x30s with short rest
Supine scaption 2x30s with short rest
AC T I VAT I O N :
2 sets Battle ropes 45 seconds alternating arms
2 sets Overhead medicine ball throw 10 reps
2 sets Resistance band over-and-back 15 reps
2 sets Single arm band press with spiral tension 10 reps per arm

EXERCISE SETS REPS TEMPO* R E ST

A B E N C H P R E S S S U P E R S LOW E C C E N T R I C S 5 3 9010 180 sec

B M I L I TA R Y P R E S S S U P E R S LOW E C C E N T R I C S 5 3 9010 180 sec

20-40 sec
C1 DB BENCH PRESS YIELDING ISOMETRICS 4
Hold bottom position
N/A 90 sec

N E U T R A L G R I P C H I N - U P S U P E R S LOW
C2 4 3 9010 90 sec
ECCENTRICS
Hold mid 20 sec
D1 DIPS YIELDING ISOMETRICS 4
Hold bottom 20-30 sec
N/A 75 sec

D B P U L LOV E R W I T H A D D E D B A N D
D2 4 5 9010 75 sec
S U P E R S LOW E C C E N T R I C

/ Power building training (PBT) 12

WEE KS 5 & 6 – DAY 5 – OPTION 1
Workout preparation

M O B I L I T Y WO R K : AC T I VAT I O N :
Hip internal rotation 1 min/side 2 sets Prowler, light, for speed (ideal) or Stationary bike sprints
Hip external rotation 1 min/side with resistance 30m (prowler) / 30 sec (bike)
Thoracic extension 1 min 2 sets Catch drill Iso-dynamic vertical jumps
Chin-to-chest 1 min (15 sec/jump/15 sec/jump/15 sec/jump)
Supine Scaption 2x30s with short rest 2 sets X Band walks 8-10 per side
2 sets Romanian deadlift with hip hand (light) x 10

EXERCISE SETS REPS TEMPO* R E ST

A1 H A N G ( B E LOW K N E E S) P OW E R C L E A N 6 3 N/A 120 sec

A2 DEPTH JUMPS 6 5 N/A 90 sec

B1 P OW E R C L E A N 4 3 N/A 120 sec

B2 P LYO P U S H U P F R O M LOW B OX 4 5 N/A 90 sec

3 (clean/front squat/clean/
C1 P OW E R C L E A N + F R O N T S Q UAT 4
front squat/etc.)
N/A 120 sec

C2 M E D I C I N E B A L L B AC K WA R D TO S S 4 6 N/A 90 sec

WEE KS 5 & 6 – DAY 5 – OPTION 2

Workout preparation

M O B I L I T Y WO R K : AC T I VAT I O N :
Chin-to-chest 1 min 2 sets Battle ropes hammer curl style x 45 sec
Chin-to-clavicle 1 min 2 sets KB micro-oscillation walks with 5 stops x 30m
Thoracic extension/rotation 1 min/side 2 sets Medicine ball scoop throw and catch x 10
2 sets Curl overcoming isometrics x 12 seconds

EXERCISE SETS REPS TEMPO* R E ST

A1 BARBELL CURL 6 4 3010 75 sec

A2 DECLINE DB TRICEPS EXTENSION 6 4 4010 75 sec

5
B1 P R E AC H E R C U R L 4 Cluster (10 sec 5010 75 sec
between reps)

5
B2 DIPS (ADDED WEIGHT IF POSSIBLE) 4 Cluster (10 sec 5010 75 sec
between reps)

6+max+max
C1 DB HAMMER CURL 3
(double rest/pause)
3010 75 sec

6+max+max
C2 R O P E T R I C E P S P R E S S D OW N 3
(double rest/pause)
2010 75 sec

/ Power building training (PBT) 13

 PHASE I I – I NTENSI F I CATI O N
BLOCK 4 (2 WEEKS)

WEE KS 7 & 8 – DAY 1

Workout preparation

M O B I L I T Y WO R K : AC T I VAT I O N :
Hip internal rotation 1 min/side 2 sets Prowler, light, for speed (ideal) or Stationary bike sprints
Hip external rotation 1 min/side with resistance 30m (prowler) / 30 sec (bike)
Thoracic extension 1 min 2 sets Catch drill Iso-dynamic vertical jumps
Chin-to-chest 1 min (15 sec/jump/15 sec/jump/15 sec/jump)
Supine Scaption 2x30s with short rest 2 sets X Band walks 8-10 per side
2 sets Bodyweight squats with hip circle (or band around knees)
10-12 slow reps focusing on glutes

EXERCISE SETS REPS TEMPO* R E ST

A B AC K S Q UAT 6 5/3/1 /5/3/1 4010 180 sec

B D E A D L I F T (O R S U M O) 6 5/3/1 /5/3/1 3010 180 sec

See note
C1 G O B L E T S Q UAT I S O - DY N A M I C S I I ** 4
Hold mid-range
3010 90 sec

C2 C A B L E P U L L-T H R O U G H I S O - DY N A M I C S I I 4 Hold top, squeezing glutes 3010 120 sec

D1 B U LG A R I A N S P L I T S Q UAT I S O - DY N A M I C S I I 3 Hold bottom position 3010 90 sec

5 cluster reps
D2 LY I N G L E G C U R L 3
(10 sec rest between reps)
5010 90 sec

** Iso-dynamics II = hold 20 sec / do 3 reps /hold 15 sec/ do 3 reps / hold 10 sec / do 3 reps

WEE KS 7 & 8 – DAY 2

Workout preparation

M O B I L I T Y WO R K : AC T I VAT I O N :
Chin-to-chest 1 min 2 sets Battle ropes 45 seconds alternating arms
Chin-to-clavicle 1 min 2 sets Overhead medicine ball throw 10 reps
Thoracic extension 1 min 2 sets Resistance band over-and-back 15 reps
Forearm wall slides 2x30s with short rest 2 sets Single arm band press with spiral tension 10 reps per arm
Supine scaption 2x30s with short rest

EXERCISE SETS REPS TEMPO* R E ST

A BENCH PRESS 6 5/3/1 /5/3/1 4010 180 sec

B M I L I TA R Y P R E S S 6 5/3/1 /5/3/1 3010 180 sec

C1 C LO S E- G R I P B E N C H P R E S S I S O - DY N A M I C S I I 4 Hold mid-range 4010 90 sec

C2 NEUTRAL GRIP CHIN-UP 4 Maximum reps 2010 90 sec

D1 D I P S I S O - DY N A M I C S I I 3 Hold mid-range 3010 75 sec

D2 S U P I N AT E D C H I N - U P 3 Maximum reps 2010 75 sec

Iso-dynamics II = hold 20 sec / do 3 reps /hold 15 sec/ do 3 reps / hold 10 sec / do 3 reps

/ Power building training (PBT) 14

WEE KS 7 & 8 – DAY 3
Workout preparation

M O B I L I T Y WO R K : AC T I VAT I O N :
Hip internal rotation 1 min/side 2 sets Prowler, light, for speed (ideal) or Stationary bike sprints
Hip external rotation 1 min/side with resistance 30m (prowler) / 30 sec (bike)
Thoracic extension 1 min 2 sets Catch drill Iso-dynamic vertical jumps
Chin-to-chest 1 min (15 sec/jump/15 sec/jump/15 sec/jump)
Forearm wall slides 2x30s with short rest 2 sets X Band walks 8-10 per side
2 sets Romanian deadlift with hip hand (light) x 10

EXERCISE SETS REPS TEMPO* R E ST

A B AC K S Q UAT M U LT I - PAU S E S * 5 3 N/A 180 sec

B D E A D L I F T M U LT I - PAU S E S 5 3 N/A 180 sec

6 seconds
C B AC K S Q UAT OV E R C O M I N G I S O M E T R I C S 6
Push at mid-range
N/A 90 sec

6 seconds
D D E A D L I F T OV E R C O M I N G I S O M E T R I C S 6
Pull from below knees
N/A 90 sec

E1 OV E R H E A D S Q UAT 3 6 3010 90 sec

E2 K B SW I N G ( R U S S I A N ) 3 20 N/A 90 sec

*Multi-pauses: 3 pauses of 2-3 seconds during the eccentric. A few inches from the top, mid-range and near bottom

WEE KS 7 & 8 – DAY 4

Workout preparation

M O B I L I T Y WO R K : AC T I VAT I O N :
Chin-to-chest 1 min 2 sets Bear crawl x 30m
Chin-to-clavicle 1 min 2 sets Resistance band over-and-back 15 reps
Thoracic extension/rotation 1 min/side 2 sets Pulley straight bar shoulder external rotations 10 reps
Forearm wall slides 2x30s with short rest 2 sets Swiss ball chest squeeze (squeeze 2- 3 sec) 10 reps
Supine scaption 2x30s with short rest

EXERCISE SETS REPS TEMPO* R E ST

A B E N C H P R E S S M U LT I - PAU S E S 5 3 N/A 180 sec

B M I L I TA R Y P R E S S M U LT I - PAU S E S 5 3 N/A 180 sec

6 seconds
C B E N C H P R E S S OV E R C O M I N G I S O M E T R I C S 4
Push at mid-range
N/A 90 sec

6 seconds
D M I L I TA R Y P R E S S OV E R C O M I N G I S O M E T R I C S 4
Push at mid-range
N/A 90 sec

D1 S I N G L E A R M SAV I C K AS P R E S S 4 12 4010 75 sec

D2 S I N G L E A R M R OW W I T H A D D E D B A N D 4 8 per arm 3012 75 sec

*Multi-pauses: 3 pauses of 2-3 seconds during the eccentric. A few inches from the top, mid-range and near bottom

/ Power building training (PBT) 15

WEE KS 7 & 8 – DAY 5 – OPTION 1
Workout preparation

M O B I L I T Y WO R K : AC T I VAT I O N :
Hip internal rotation 1 min/side 2 sets Prowler, light, for speed (ideal) or Stationary bike sprints
Hip external rotation 1 min/side with resistance 30m (prowler) / 30 sec (bike)
Thoracic extension 1 min 2 sets Catch drill Iso-dynamic vertical jumps
Chin-to-chest 1 min (15 sec/jump/15 sec/jump/15 sec/jump)
Supine Scaption 2x30s with short rest 2 sets X Band walks 8-10 per side
2 sets Romanian deadlift with hip hand (light) x 10

EXERCISE SETS REPS TEMPO* R E ST

A1 P OW E R C L E A N F R O M B LO C KS A B OV E K N E E S 6 3 N/A 120 sec

A2 B R OA D J U M P S W I T H R E S E T 6 5 N/A 90 sec

B1 P OW E R C L E A N 5 3 N/A 120 sec

B2 P LYO P U S H U P F R O M F LO O R 5 3 N/A 90 sec

3 (clean/front squat/clean/
C P OW E R C L E A N + F R O N T S Q UAT 5
front squat/etc.)
N/A 120 sec

WEE KS 7 & 8 – DAY 5 – OPTION 2

Workout preparation

M O B I L I T Y WO R K : AC T I VAT I O N :
Chin-to-chest 1 min 2 sets Battle ropes hammer curl style x 45 sec
Chin-to-clavicle 1 min 2 sets KB micro-oscillation walks with 5 stops x 30m
Thoracic extension/rotation 1 min/side 2 sets Medicine ball scoop throw and catch x 10
Supine Scaption 2x30s with short rest 2 sets Curl overcoming isometrics x 12 seconds

EXERCISE SETS REPS TEMPO* R E ST

A1 BARBELL CURL 8 3 3010 75 sec

A2 DECLINE DB TRICEPS EXTENSION 8 3 4010 75 sec

5
B1 P R E AC H E R C U R L ( N A R R OW G R I P) 4 Cluster (10 sec 5010 75 sec
between reps)

5
B2 D E C L I N E C LO S E- G R I P B E N C H P R E S S 4 Cluster (10 sec 5010 75 sec
between reps)

6+max+max
C1 ROPE HAMMER CURL 3
(double rest/pause)
3010 75 sec

6+max+max
C2 V- B A R T R I C E P S P R E S S D OW N 3
(double rest/pause)
2010 75 sec

/ Power building training (PBT) 16

 PHASE I I I – REAL I ZATI O N
BLOCK 5 (2 WEEKS)

WEE KS 9 & 1 0 – DAY 1

Workout preparation

M O B I L I T Y WO R K : AC T I VAT I O N :
Hip internal rotation 1 min/side 2 sets Prowler, light, for speed (ideal) or Stationary bike sprints
Hip external rotation 1 min/side with resistance 30m (prowler) / 30 sec (bike)
Thoracic extension 1 min 2 sets X Band walks 8-10 per side
Chin-to-chest 1 min 2 sets Bodyweight squats with hip circle
Forearm wall slides 2x30s with short rest (or band around knees) 10-12 slow reps focusing on glutes
2 sets Resistance band over-and-back 15 reps
2 sets Single arm band press with spiral tension 10 reps per arm

EXERCISE SETS REPS TEMPO* R E ST

A H A N G P OW E R C L E A N ( A B OV E K N E E S) 4 5 N/A 120 sec

B AC K S Q UAT W I T H H A N G I N G
B 4 5 4010 120 sec
BAND TECHNIQUE
BENCH PRESS WITH HANGING
C 4 5 4010 120 sec
BAND TECHNIQUE
M I L I TA R Y P R E S S W I T H H A N G I N G
D 4 5 4010 120 sec
BAND TECHNIQUE

WEE KS 9 & 1 0 – DAY 2

Workout preparation

M O B I L I T Y WO R K : AC T I VAT I O N :
Hip internal rotation 1 min/side 2 sets Prowler, light, for speed (ideal) or Stationary bike sprints
Hip external rotation 1 min/side with resistance 30m (prowler) / 30 sec (bike)
Thoracic extension 1 min 2 sets X Band walks 8-10 per side
Chin-to-chest 1 min 2 sets Bodyweight squats with hip circle (or band around knees)
Supine scaption 2x30s with short rest 10-12 slow reps focusing on glutes
2 sets Resistance band over-and-back 15 reps
2 sets Single arm band press with spiral tension 10 reps per arm

EXERCISE SETS REPS TEMPO* R E ST

A B AC K S Q UAT 6-12 3/2/1 waves 3010 180 sec

B BENCH PRESS 6-12 3/2/1 waves 3010 180 sec

C LEG PRESS 2 15-20 light pump 3010 120 sec

D DB INCLINE BENCH PRESS 2 15-20 light pump 3010 120 sec

/ Power building training (PBT) 17

WEE KS 9 & 1 0 – DAY 3
Workout preparation

M O B I L I T Y WO R K : AC T I VAT I O N :
Chin-to-chest 1 min 2 sets Prowler, light, for speed (ideal) or Stationary bike sprints with
Chin-to-clavicle 1 min resistance 30m (prowler) / 30 sec (bike)
Thoracic extension/rotation 1 min/side 2 sets Band pull apart 10 reps
Forearm wall slides 2x30s with short rest 2 sets Straight arm pulldown with band 10 reps
Supine scaption 2x30s with short rest 2 sets Resistance band over-and-back 15 reps

EXERCISE SETS REPS TEMPO* R E ST

A1 ST R A I G H T-A R M P U L L D OW N 4 10 3010 None

30-45 sec
A2 S U P I N AT E D C H I N U P Y I E L D I N G I S O M E T R I C S 4
Hold at the top
N/A 120 sec

B1 D B P U L LOV E R W I T H A D D E D B A N D 4 10 4010 None

30-45 sec
B2 P R O N AT E D C H I N U P Y I E L D I N G I S O M E T R I C S 4
Hold at the top
N/A 120 sec

C1 B E N T OV E R L AT E R A L R A I S E 4 12 2010 None

C2 S E AT E D R OW N E U T R A L G R I P 4 10 3012 120 sec

WEE KS 9 & 1 0 – DAY 4

Workout preparation

M O B I L I T Y WO R K :
Hip internal rotation 1 min/side
Hip external rotation 1 min/side
Thoracic extension/rotation 1 min/side
Forearm wall slides 2x30s with short rest
Supine scaption 2x30s with short rest
AC T I VAT I O N :
2 sets Prowler, light, for speed (ideal) or Stationary bike sprints
with resistance 30m (prowler) / 30 sec (bike)
2 sets X Band walks 8-10 per side
2 sets Bodyweight squats with hip circle (or band around knees)
10-12 slow reps focusing on glutes
2 sets Resistance band over-and-back 15 reps
2 sets Single arm band press with spiral tension 10 reps per arm

EXERCISE SETS REPS TEMPO* R E ST

2 (moderate weight focus
A H A N G ( B E LOW K N E E S) P OW E R C L E A N 5
on speed)
N/A 120 sec

5
B G O B L E T J U M P S Q UAT 5
16-24kg KB
N/A 120 sec

3
C SPEED BENCH PRESS 5
45-50% of maximum
N/A 120 sec

3
D PUSH PRESS 5 About 90% of best N/A 120 sec
military press

/ Power building training (PBT) 18

WEE KS 9 & 1 0 – DAY 5
Workout preparation

M O B I L I T Y WO R K :
Hip internal rotation 1 min/side
Hip external rotation 1 min/side
Thoracic extension/rotation 1 min/side
Forearm wall slides 2x30s with short rest
Supine scaption 2x30s with short rest
AC T I VAT I O N :
2 sets Prowler, light, for speed (ideal) or Stationary bike sprints
with resistance 30m (prowler) / 30 sec (bike)
2 sets X Band walks 8-10 per side
2 sets Bodyweight squats with hip circle (or band around knees)
10-12 slow reps focusing on glutes
2 sets Resistance band over-and-back 15 reps
2 sets Single arm band press with spiral tension 10 reps per arm

EXERCISE SETS REPS TEMPO* R E ST

A D E A D L I F T (O R S U M O) 6-12 3/2/1 waves 3010 180 sec

B M I L I TA R Y P R E S S 6-12 3/2/1 waves 3010 180 sec

C G O B L E T S Q UAT 2 15-20 light pump 3010 120 sec

D D I P S ( B O DY W E I G H T O N LY ) 2 About 3-4 reps short of max 3010 120 sec

/ Power building training (PBT) 19

 PHASE I I I – REAL I ZATI O N
BLOCK 6 (2 WEEKS)

WEE KS 1 1 & 1 2 – DAY 1

Workout preparation

M O B I L I T Y WO R K : AC T I VAT I O N :
Hip internal rotation 1 min/side 2 sets Prowler, light, for speed (ideal) or Stationary bike sprints
Hip external rotation 1 min/side with resistance 30m (prowler) / 30 sec (bike)
Thoracic extension 1 min 2 sets X Band walks 8-10 per side
Chin-to-chest 1 min 2 sets Bodyweight squats with hip circle
Forearm wall slides 2x30s with short rest (or band around knees) 10-12 slow reps focusing on glutes
2 sets Resistance band over-and-back 15 reps
2 sets Single arm band press with spiral tension 10 reps per arm

EXERCISE SETS REPS TEMPO* R E ST

A P OW E R C L E A N F R O M B LO C KS 5 3 N/A 120 sec

F R O N T S Q UAT W I T H H A N G I N G
B 4 5 4010 120 sec
BAND TECHNIQUE
C LO S E- G R I P B E N C H P R E S S
C 4 5 4010 120 sec
WITH HANGING BAND TECHNIQUE
C LO S E- G R I P M I L I TA R Y P R E S S
D 4 5 4010 120 sec
WITH HANGING BAND TECHNIQUE

WEE KS 1 1 & 1 2 – DAY 2

Workout preparation

M O B I L I T Y WO R K :
Hip internal rotation 1 min/side
Hip external rotation 1 min/side
Thoracic extension 1 min
Supine scaption 2x30s with short rest
AC T I VAT I O N :
2 sets Prowler, light, for speed (ideal) or Stationary bike sprints
with resistance 30m (prowler) / 30 sec (bike)
2 sets X Band walks 8-10 per side
2 sets Bodyweight squats with hip circle (or band around knees)
10-12 slow reps focusing on glutes
2 sets Resistance band over-and-back 15 reps
2 sets Single arm band press with spiral tension 10 reps per arm

EXERCISE SETS REPS TEMPO* R E ST

A B AC K S Q UAT 6-10 Ramp up to 2RM 3010 180 sec

B BENCH PRESS 6-10 Ramp up to 2RM 3010 180 sec

C LEG PRESS 2 15-20 light pump 3010 120 sec

D DB INCLINE BENCH PRESS 2 15-20 light pump 3010 120 sec

/ Power building training (PBT) 20

WEE KS 1 1 & 1 2 – DAY 3
Workout preparation

M O B I L I T Y WO R K : AC T I VAT I O N :
Chin-to-chest 1 min 2 sets Prowler, light, for speed (ideal) or Stationary bike sprints with
Chin-to-clavicle 1 min resistance 30m (prowler) / 30 sec (bike)
Thoracic extension/rotation 1 min/side 2 sets Band pull apart 10 reps
Forearm wall slides 2x30s with short rest 2 sets Straight arm pulldown with band 10 reps
Supine scaption 2x30s with short rest 2 sets Resistance band over-and-back 15 reps

EXERCISE SETS REPS TEMPO* R E ST

A1 ST R A I G H T-A R M P U L L D OW N 4 10 3010 None

30-45 sec
A2 S U P I N AT E D C H I N U P Y I E L D I N G I S O M E T R I C S 4
Hold at the top
N/A 120 sec

B1 D B P U L LOV E R W I T H A D D E D B A N D 4 10 4010 None

30-45 sec
B2 P R O N AT E D C H I N U P Y I E L D I N G I S O M E T R I C S 4
Hold at the top
N/A 120 sec

C1 B E N T OV E R L AT E R A L R A I S E 4 12 2010 None

C2 S E AT E D R OW N E U T R A L G R I P 4 10 3012 120 sec

WEE KS 1 1 & 1 2 – DAY 4

Workout preparation

M O B I L I T Y WO R K :
Hip internal rotation 1 min/side
Hip external rotation 1 min/side
Thoracic extension/rotation 1 min/side
Supine scaption 2x30s with short rest
AC T I VAT I O N :
2 sets Prowler, light, for speed (ideal) or Stationary bike sprints
with resistance 30m (prowler) / 30 sec (bike)
2 sets X Band walks 8-10 per side
2 sets Bodyweight squats with hip circle (or band around knees)
10-12 slow reps focusing on glutes
2 sets Resistance band over-and-back 15 reps
2 sets Single arm band press with spiral tension 10 reps per arm

EXERCISE SETS REPS TEMPO* R E ST

2 (moderate weight
A P OW E R C L E A N 5
focus on speed)
N/A 120 sec

5
B B A R B E L L J U M P S Q UAT 5
20-30% of squat 2RM
N/A 120 sec

3
C SPEED BENCH PRESS 5
45-50% of maximum
N/A 120 sec

3
D PUSH PRESS 5 About 90% of best N/A 120 sec
military press

/ Power building training (PBT) 21

WEE KS 1 1 & 1 2 – DAY 5
Workout preparation

M O B I L I T Y WO R K :
Hip internal rotation 1 min/side
Hip external rotation 1 min/side
Thoracic extension 1 min
Chin-to-chest 1 min
Forearm wall slides 2x30s with short rest
AC T I VAT I O N :
2 sets Prowler, light, for speed (ideal) or Stationary bike sprints
with resistance 30m (prowler) / 30 sec (bike)
2 sets X Band walks 8-10 per side
2 sets Bodyweight squats with hip circle
(or band around knees) 10-12 slow reps focusing on glutes
2 sets Resistance band over-and-back 15 reps
2 sets Single arm band press with spiral tension 10 reps per arm

EXERCISE SETS REPS TEMPO* R E ST

A D E A D L I F T (O R S U M O) 6-10 Ramp up to 2RM 2010 180 sec

B M I L I TA R Y P R E S S 6-10 Ramp up to 2RM 3010 180 sec

C G O B L E T S Q UAT 2 15-20 light pump 3010 120 sec

D D I P S ( B O DY W E I G H T O N LY ) 2 About 3-4 reps short of max 3010 120 sec

/ Power building training (PBT) 22