Strongbyscience
Want to get stronger? Want to get more powerful? Well you came to the right place. Strength programs don't always develop muscular power and power programs don't always build muscular strength, but when programmed right you can build both qualities at once.
We focus on three major aspects of power and strength.
1. High levels of central drive from the central nervous system (neural power)
2. High levels of intent and maximal force output (heavy lifting and moving light weights
fast)
3. High levels of neuromuscular reflexive drive (upper and lower body plyometrics)
So no need to wait around, in order to get powerful and strong, you need to tap into your neuromuscular system from all angles. You need to not just activate it, but need to create adaptation!
This program is a four week, six days a week - sessions last around 40-70 minutes
Frequently Asked Questions
Q: Can I actually get strong and powerful
A: Yes, but only when programmed right
Q: Do I have to do the recommended exercises?
A: Nope, if you need to swap one out then go right ahead!
Q: What should I do for recovery?
A: Sleep well, eat well, eat enough carbs and protein post workout
Q: Should I do this in-season?
A: Training hard six days a week probably isn't the smartest thing to do in-season
Q: Is this made for any specific sport?
A: No. Its designed to help build total body power that can help build the base for just about any sport!
Features6 sessions per week
Must use App app to view and log training
Program Training
A
Strong and Powerful Intro Vid
Prep
B
Movement Prep
Each exercise is done for about 5-10 reps 2-3 sets. The goal is to take your time, get your body moving and prep your mind for the upcoming training session. When it comes to sets and reps, you are more than welcome to add or reduce the amount of work. Squat Hinge Prep 3-Way single leg prep Banded good morning
C
Rhythm Jumps
6, 8, 10
D
DB Pause Snatch
4 x 3
E
Barbell Pause Front Squat
5, 4, 3, 2, 2, 1 @ 70, 70, 75, 80, 85, 85 %
F
Box Jumps With Pause
4 x 2
G
DB RDL
3 x 5
H
Barbell Calf Raise
3 x 10
I
Isometric BW Lunge (heel raised)
2 x 60
Prep
A
Upper Body Activation 1
Goal here is not to tire you out, but to prep you for the upcoming workout. No need to over do it, take your time and use a load that isn't too demanding Aim for about 2-3 sets of 20 total reps per exercise. Again, a light load!
B
Hand Release Pushup
3 x 5
C1
DB Iso-relax-contract bench
8 x 2 @ 60 %
C2
Plyo Pushup
8 x 2
D
DB Hand Supported Row
3 x 15
E
DB Curl Press
3 x 15
F
DB Shrugs (Pull-Back)
3 x 20
Prep
A
Ground Based Movement (1)
2 rounds not for time Perform each exercise on each leg for a total of 6-10 reps Take your time and no need to rush
B1
Hop Skips
2 x 10
B2
Hamstring Kicks
2 x 10
B3
Torso-Hip Disassociation
2 x 10
B4
Backwards Hops
2 x 10
C1
Isometric Hack Squat
5 x 2
C2
DB Push Press
5 x 2
Prep
A
Upper body engagement (2)
Do not rush it! 2-3 round 20 reps each exercise. Pick a light weigh that is easy to work with
B
Barbell Bench Press
5, 3, 2, 2, 1, 1 @ 75, 80, 80, 82.5, 85, 85 %
C
DB Chest Supported Row
4 x 12
D
DB Floor Press
3 x 20
E
DB Curls
3 x 15
F
DB Roll Backs
2 x 15
Prep
A
Lower Body Prep (1)
2-3 rounds not for time 10-12 reps an exercise Take your time, this is to get you ready for the upcoming training session. No need to spike the heart rate
B1
Barbell Iso-Relax-Contract Front Squat
8 x 2 @ 60 %
B2
Drop Jump Bent Knee (Natural Rebound
8 x 1
C1
Barbell Block or Rack Shrug Pull
5 x 2 @ 70 %
C2
Broad Jump
5 x 1
D
DB Rhythm Squats
2 x 20
A1
DB OHP Single Arm
1 x 20
A2
Kb or Db Single Leg RDL
1 x 20
A3
KB or DB Single Arm Single Leg Row
1 x 20
A4
KB or DB Offset Split Squat
1 x 20
A5
Single Leg Hip Bridge
1 x 20
A6
DB OHP Single Arm
1 x 20
A7
Kb or Db Single Leg RDL
1 x 20
A8
KB or DB Single Arm Single Leg Row
1 x 20
A9
KB or DB Offset Split Squat
1 x 20
A10
Single Leg Hip Bridge
1 x 20
B
Tempo Runs
2 x 50
