Been getting a lot of questions from people wanting to know more about POWERstrength and what it’s like.
So, over the past few months, the focus within my gym and TrainAggressive.com has been put towards a new set up of training that I’ve called, “POWERstrength”.
Even though we always train for more strength and power, the set up of this program is a bit different from what we’ve done before.
To give you a little more insight into the program, I figured I would give you a FULL sample session with some details about each specific part so let’s not mess around and get right into it here…
This is from Day 4 within POWERstrength 2.0
1A) 5 Rounds of:a) In and Out’s x 10 secs AFAP b) Ice Skaters x 5 / side c) Box Jump x 2 ***REST 60-90 secs between rounds
With this first section, the focus is on speed, agility, and power.
It’s geared to prime the body for the session to come by jacking up the nervous system via short, ALL OUT burst of agility, power, and speed based movements.
The “In and Outs” are great at getting you to move your feet fast all while upping your heart rate a bit.
The Ice Skaters are purely for lateral based power and the box jumps are for vertical based power. Using these two power based movements back to back are great
Here’s a sample video to give you more details:
2A) Snatch Deadlift 5 x 3-5
Pretty plain and simple here with this movement as we’re working STRENGTH.
When it comes to snatch deadlifts, you’ll typically not be able to do near as much weight as you can do with your conventional deadlift which is fine, but using this variation of deadlift serves as a good change of pace and will help increase you overall deadlift in time.
In addition, this snatch deadlifts will also point out any type of mobility issues that may be present in an athlete. If this is a problem, we know that’s another area we need to fix.
3A) KB Power Snatch 4 x 3-5 / Arm (alternate arms each rep)
3B) HSPU 4 x submax
With 3A and 3B, we’ve got a nice little “Push / Pull” superset using two very effective movements.
The KB Power Snatches are great in helping us tap into more more speed and power power training while the Handstand Push Ups help build more upper body strength, core stability, and bodyweight skill.
A nasty superset for sure.
4A) The “Daily Battle Plan”* “POWERstrength Interval Rounds” – 20 secs of WORK w/ 20 secs REST x 3 Rounds
***Start off each round with 40 sec AMRAP of your 60% 1 Rep Max Conventional Deadlift – stop on ALL reps @ the bottom -pull FAST and STAY TIGHT – no bouncing!
a) 20 second REST
b) Sledgehammer Swings
c) Battling Rope Slams
d) Burpee Broad Jump
***REST for 60 secs then REPEAT
***SCORE = Total reps done on Deadlift and weight used
*”The Daily Battle Plan” (DBP) is another strategic part to our training programs within Train Aggressive and The Forged Athlete Gym that we’ve added in more and more over the last few months.
The DBP serves as our extra metabolic strength and conditioning work we do on a daily basis.
These change from day to day and are in relation to our main strength and power work we do for the day which gives us the right amount of “chaos” we need in order to keep things fresh as well as to give us the variety we need in order to be ready for anything that comes our way.
Typically these are set up to be in align with the main strength session, but sometimes I throw a wrench in there and plug some nasty sh*t in there just to add it in.
Because you never know what you might have to be ready for…
Inside POWERstrength 2.0.
Let’s hear your comments and questions below!
Live and Train Aggressive!
PS – This week only, grab a 30 Day TRIAL inside TrainAggressive.com where you’ll get instant access to POWERstrength 2.0 + ALL of the other past programs we’ve done for nearly 2 years!
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