TotalPowerTraining V 1

TOTAL POWER TRAINING
Total Power
Training
By Chris Barnard
Copyright 2013 Overtime Athletes Inc. All Rights Reserved. No part of this book may be reproduced or transmitted in any form
by any means graphic, electronic, or mechanical without permission in writing from the publisher. The techniques, ideas, and
suggestions in this document are not intended as a substitute for proper medical advice. Consult your physician or health care
professional before performing any new exercise or exercise technique particularly if you have any chronic or recurring conditions.
Any application of the techniques, ideas, and suggestions in this document is at the readers sole discretion and risk. The authors
and publisher of this document make no warranty of any kind in regard to the content in this document, including, but not limited
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are not liable or responsible to any person or entity for any errors contained in this document, or for any special, incidental, or
consequential damage caused or alleged to be caused directly or indirectly by the information contained in this document
PAGE 1
PAGE 2
Contents
Introduction to Iron
Theory
Philosophy
11
Template
15
Performance Assessment
16
Total Power Training Program
19
Final Thoughts
41
PAGE 3
PAGE 4
elcome to Total Power Training, I want to commend you for taking steps to improve your
performance and move towards your goals. I want to start off by saying I believe this
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punching, etc.
Skills necessary for your sport should be practiced on their own; however the training you will
receive in this program will help you to amplify and maximize these skills, enabling you to perform
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as possible. The program is holistic in the sense that it includes training for the entire body and
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are laid out.
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see drastic improvements in performance.
In terms of the necessary equipment needed to perform Total Power Training, I have done my best
to design the workouts so they can be done with implements found in most modestly equipped
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techniques that would allow me to receive the same results with little equipment.
Lastly I would highly recommend training with a partner, having someone else there to push
you even further will always result in your greatest output... Unless you are naturally driven.
Regardless I want to wish you my best and welcome you to my system which will make you an
even better athlete.
PAGE 5
Introduction to Iron
As a boy growing up in south Florida I tried my hand at every
sport that was offered in my immediate vicinity. Though I
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closest to my heart was football. My football team became
my surrogate family and for the span of almost a decade we
played together. Every single member of that team played
together from little league all the way through high school.

As I became more competitive in sports and football, I quickly
came to the conclusion that if I really wanted to stand out, I
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0\UVW\HDURI)O\ZHLJKWIRRWEDOO
time I stepped into a gym. My buddy Kennys dad took us to
his local gym. Kennys dad was no ordinary gym goer, he was a southern bred bad ass who had
previously been released from jail. His crime? Being a suspected mob enforcer. To put it mildly
Kennys dad was a monster and showed it when he trained.

I remember it like it was yesterday. My scraggly group of friends trailing behind Big Kenny as he
walked through the doors of the old hardcore bodybuilding gym which just so happened to be on
the rough side of town. Within minutes of walking into the joint we were ushered to the back of the
gym, well past all the fancy machines and found ourselves standing in what looked like a torture
chamber. There were no mirrors, no shiny chrome apparatuses, there was only an iron cage, a
bar, and some rusted metal plates.
For the next two hours Big Kenny punished each of us by ordering repetition after repetition of
the most basic movements. I can still recall the weakness setting in and my knees damn near
buckling as we moved from barbell squats to the bench press.
My friends Chad, Kenny, and Jon were a bit older than me and throwing around more weight than
I possibly could (Kenny took after his Father and went on
to hold our schools bench record of 365 as a Sophomore).
Though I was the youngest of the bunch, the disparity in
strength forced feelings of inadequacy to creep up. I had
to respond.
I came up with a master plan.
I benched nearly everyday in hopes of increasing my
1 rep max. For the next three years strength became
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an obsession. I consumed information in muscle
magazines with the same ferocity I choked down protein bars. I was determined to show them,
I was determined to dominate the weight room. Sadly my infatuation with bigger arms and a
bigger bench earned me nothing more than a mediocre education in training courtesy of the
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any faster, stronger, or more powerful. Truth is the more of these bodybuilders styled workouts
I did the more I strayed from performance.
The only good thing that came from the 3 years of chasing my tail with dead-end workouts and
misguided readings was a relentless infatuation to perform better and become Bigger, Stronger,
and Faster.
PAGE 6
Turning Point
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out of high school I linked back up with Big Kenny to train and that was when I was introduced to
Powerlifting. I trained with him every Monday, Wednesday, and Friday of the week. We performed
the Squat, Bench, and Deadlift in respective order throughout the week. Initially I was fairly
skeptical because Kennys approach went against everything I had read about all those years
back in the magazines. Despite my apprehension I decided to push on and put my faith in Kenny,
how could I not? He was a gorilla in the weight room.
Six months later my body had transformed from a scrawny slapdick to a stocky man-child. I
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A few years later I happened upon my second experience which would shape how I performed.
To make a long story short, I was having an awesome season playing H-Back in JUCO.
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offers from big time D-1 schools, my name was being tossed around as a ball player and I was on
top of the world. Thats when things came crashing down. Midway through the season I sustained
a career ending injury in game to my shoulder (which is now made of titanium) and told I would
never play at a high level again.
In those few minutes the doctors told me I would be sidelined for the rest of the season and
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puke inducing workouts I had endured with the boys from the football team and the even tougher
workouts I had been subject to with Big Kenny... Thats when I made a choice.
I would comeback but this time I would be better than ever. For the next few days I sat for hours
on end perusing the Internet for personal trainers in my area.
Over the course of my search I came across a guy named
Elliott Hulse, I dont know why but something told me this was
the guy to see so I loaded up my car, called my buddy and I
drove an hour south to meet and eventually train with him. As
you may know the rest of the story is history. We trained with
his program for the next few years.
Elliott introduced a style of training that made me and my
buddy Byron shatter our performance goals. It wasnt
anything magical in fact looking back at it now it was simply
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well programmed intense workouts which provided us the
correct stimulus to maximize our potential and become more explosive athletes.
This training was enough to get me to the point where I joined the football team at my dream
school, University of Miami. (6LGH1RWH - just to clear up questions I get about UM, I got picked
up by the D-Line coach to play linebacker. After weeks of going through the process the NCAA
deemed me ineligible due to some transfer/clearing house non sense that was later cleared up
mid way through season which ultimately screwed me over in my last year of football)
Years later and a degree in Applied Kinesiology and Physiology from U of Miami, I have had the
opportunity to take over coaching at Elliotts Strength Camp, the gym that started it all. Through
college, my training experiences, and constant research I am able to selectively train local talent at
PAGE 7

Strength Camp.
Over the past few years I have experimented, tested and tweaked this program with a wide
array of athletes. Its the same system I used to prepare for the NFL combine and after gathering
enough evidence regarding the effectiveness of this program, I feel that its time to share it with
other athletes looking to get a physical edge.

With that said, thanks for trusting in my program and methodologies, I look forward to hearing
about all of your successes and achievements.
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PAGE 8
Theory
Explosive training or Power Training is a type of training that pertains to athletes and coaches
from all walks of competition and enhances personal performance directly to the particular
competition. For any sport requiring jumping, throwing, striking, accelerating, and changing
direction it would make perfect sense to train explosive power due to the degree of sport
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It should be understood that as an athlete, we are training the movement not the muscle or
isolation of one. Its not a matter of what your leg muscles look like but rather what they are doing
for you in your competition.
With that being said if we break down the actual events when training explosiveness we can see it
contains two phases like any other movement; eccentric and concentric. However, depending on
the focus of the training we will manipulate the integration, loads, and speeds of these movements
to improve overall power. Which simply translates to the rate of performance of any power athlete.
I dont want to give you guys a text book but I hope to provide enough physiology background to
help you understand the effects this training will have on your body and to your overall athleticism.
First and foremost let us go through a quick and rough run down of what is occurring in your body
during a muscular contraction to facilitate a movement.
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cord, otherwise known as the Central Nervous System. Here the CNS
sends a signal (action potential) down the spinal cord through the
nerves to a motor unit. A motor unit is composed of an alpha motor
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system and the actual muscle which allows movement to occur. Larger
motor units function to innervate larger muscles while smaller motor
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If I put this in metaphorical terms for you to understand, think of the turning on of a light in your
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wires into the lamp (signal traveling through nervous system). The lamp produces light (your body
produces a movement). It is essential to grasp this concept as a power athlete because your
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muscles.
Now that we understand a motor unit and the function of the CNS activating your muscles for
movement we can take a closer look into the muscle.
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and excel in providing speed, power, and strength. The speed of these contractions is extremely
fast but fatigue rather quickly. For our purposes of this training we will be focusing on the Fast
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they play, their genetic disposition, and their training. However, research has shown that through
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PAGE 9

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to become a more explosive athlete.
We can achieve this simply by the demand we place on the body. If I take an endurance athlete
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body will eventually begin to physiologically transform. This athlete will begin to recruit these
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higher bouts of intensity, more motor units are recruited and wake up the muscles that may have
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As well as neural adaptation, we can look at the rate coding mechanism and how this is shown to
be improved through this training. Rate coding can simply be termed as the frequency that those
signals are sent to your muscles from your brain via action potentials. If we are able to improve the
amount of muscles activated (motor units recruited) and how fast we get those muscles working
(rate coding) we can severely improve your overall performance as an athlete by increasing your
rate of force development (how fast you can produce force).
Almost every athlete needs to display strength and power but most of all they need to be ready to
perform any movement pattern (regarding their sport) at any given time.
To mimic this, we break down the main movement patterns and attack these muscles/motions
with precision. When we break down the kinesiology of an athlete the most important, but most
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posterior chain muscles. Everyone wants to have a bigger bench it seems, which is a good upper
body movement but it is inferior to other movements for an athlete such as bend, lunge, squat,
twist, or gait.
By amplifying these primal movement components we can coordinate the body to move faster and
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PAGE 10
Philosophy
To understand how I developed the template for this program you would need to understand my
failures as a coach training myself and athletes.
As an aspiring coach and dreams of still playing football, I searched up and down for the holy
grail in training. I wanted a breakthrough program that got results! So I consumed every
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,EHFDPHLQIDWXDWHGZLWKVWXG\LQJDQGKDYHEHHQKHDYLO\LQXHQFHGE\DKDQGIXORIWKHVH
coaches, Verkhoshansky, Mel Siff, Paul Chek, Louie Simmons, Wendler, Hulse, Defranco, Biagioli,
Tudor Bompa, Charlie Francis etc. You get the point that I loved to read the guys that were
effective training actual athletes not just reciting a text book. In creating this program, I was in no
way attempting to recreate the wheel. All I wanted to do as a new strength coach was take bits
and pieces from every coach who has paved the way before me and develop a master plan. I
began implementing these new methods on myself and then proceeded to experiment on athletes
I was helping out.
I found myself studying and playing with the force velocity curve. For those of you unfamiliar with
this graph it is actually the relationship between muscle contraction able to produce force versus
velocity. For your purpose of understanding this training, we can see force and velocity have an
inverse relationship. The heavier the load the slower you lift it and the lighter the load the faster
you lift it. Makes sense right?
I was seeing massive strong guys getting stronger and then I was also seeing skinny small guys
getting faster. I wanted to take the best of both training methods to develop a complete power
athlete by manipulating this curve by basing a lot of training in the power area, which is where we
typically perform in during competition.
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for athletes to become explosive. What I was able to devise was a complete training program
following the principles laid before me to bridge the gap between speed and power training and
absolute strength.
Revelations
Earlier I explained my introduction to weight training and how 2 events helped shape my athletic
career and outlook. Since then I have many mini revelations in strength and conditioning that
have cultivated my approach to training. I want to convey these to you with examples that allow
you to step into the world of my experiences in complete correlation with the parameters of this
program.
1. Speed and Power Training
I will go on record and say that there have been 3 major experiences that I have had that have
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and deadlifts like I mentioned with Big Kenny. The intense activation of my posterior chain did
wonders for my sprinting and jumping performance without a single speed drill. A good base of
strength is still by far my number one training tool to express speed in athletes. The next 2 came
when I began training with Elliott and they basically coincided with each other. Elliott introduced
me to corrective stretching and jumping! Every training session began with corrective stretches to
PAGE 11

help balance out my body and then followed with intense bouts of plyometrics that were varied on
a daily basis to compensate for neural adaptation. I remember expressing my concerns to Elliott
that we did not run enough in his training and Ill always remember him giving me the why is this
kid questioning my expertise look. Its funny because it is the same look I give to my athletes that
I train now. Its not that I am against running Im just against high volume running when the goal
is to become faster and more explosive. A barrage of plyometrics in your training will improve
rate of force development which will lead to more powerful movements in competition. Corrective
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What to do
In addition to these three keys I have outlined you will be performing a series of warm-up and
activation movements to help aid the bodys process to produce force. The warm-up portion
of the training not only aids in the stretching and mobility of the body but aids in awakening of
phasic (weak) muscles and the loosening of tonic (tight) muscles. The program breaks down the
main sections of the body that need to perform explosively in competition and you will train these
compartments with an individual plyometric movement. The main compartments I am referring
to are, a unilateral lower body plyo, upper body plyo, bilateral plyo, and a lateral lower body plyo
to ensure we are working in multiple planes. This will be followed with an absolute strength
movement that will aid in the force output of your body. By training these speed/power movements
we will be focusing on rate of force development and take the new obtained strength gains and
transfer them into power production.
2. Strength Training
This will be the most debated area of this program to many coaches but I cannot take away from
you or your athletes in obtaining maximal results. You see I wanted to play it safe and base this
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with my educational background. However, when it comes down to my actual experiences I
had to go with what is truly helping myself and every athlete I have ever worked with to get huge
results!
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training protocols. In college football I worked hard pre-season to get some good numbers up
with our D-1 strength coach. He had a classic western linear periodization program instilled in our
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in the beginning phase of adaptation and every athlete was hitting each and every number. As
we progressed into strength it became a mess. Some guys were no where near what they were
supposed to lift and others were left still wanting to add weight. By the end I felt as if my respect
for the program was lost as I didnt hit any PRs that I intended to hit by the end of the program.
Now this is not saying I totally discredit this method of training progression. I respect many
coaches who use this especially in a slow progression to build a great infrastructure of strength.
However, when dealing with athletes who typically have 2 seasons per year and lack consistency
in the weight room I noticed I needed to focus on my two top priorities. This was to make them
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time as possible since I rarely had them on a consistent training protocol for 12 months.
Think about having a football player for the summer after spring ball. I would have typically 3
months of undivided training. In this time I need to turn his game inside out and make him as big,
strong, and fast as I can in that time. The slow percentage based programs adding 10 lbs on to
PAGE 12

his maxes wasnt cutting it. Especially when in the back of my head I know he could be making
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coaches get so consumed by numbers on a bench or squat and forget that this is not necessarily
making them a better ball player. Sure it may correlate but it takes speed, power, mobility, and
functional components to work in unison to increase performance. So becoming a better deadlifter
will not solely make you a better football player.
What to do
To understand my method of training strength we can revert back to the science section of this
manual on the nervous system being the main focus of strength development. We need to apply
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This is where my experience with Strongman comes in. I by no means claim to be some world
class Strongman. I competed in one competition and took 1st but my partner Elliott was a
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pressing logs, and loading stones it was very foreign to my gym style movements. When Elliott
and I trained for our competition there was virtually one goal, develop the most strength as we
could on each and every apparatus until the actual events were released that we would compete
in.
The training was very dense which started with high volume moderate intensity to learn the
movements and then shifted immediately to low volume high intensity to gain the strength needed.
When it comes to training strongman there was no such thing as percentages. Each and every
week we were trying to PR in some way or another. Besides how can you use percentages
when you have 5 stones with each weighing 40 lbs. in difference? Regardless we were getting
tremendously strong and focused every few weeks on a few new apparatuses to maximize in
strength. We deloaded when needed (usually every 4th week) and I was getting crazy results.
Not only was I getting good at strongman but the stimulus on my nervous system was transferring
over to all my other lifts.
This is where I developed training maximal strength in TPT. You will be given a series of lifts
each week and for the next 3 weeks you will try to maximize your numbers in this lift for one block
before deloading and moving to the next variation of movement, just like we did while training
strongman. The only difference is these movements I broke down into 4 components that are
found to aid in performance of athletes. A powerful pull, powerful press, a strength press, and a
strength hip extension. Although we are consistently taxing the nervous system every workout
with plyometrics and lifts we combat this with low volume and deloading or balancing the nervous
system every fourth week.
In this program you will notice that I constantly switch up the variation of lifts. This is my
choice from experience with athletes of applying a new stimulus every month to combat neural
adaptation. Remember I dont care to make them a better lifter, I want to make them a better
athlete. So constantly throwing new movements at your nervous system while aligning them with
similar movements becomes a successful progression for athletic performance.
3. Auxiliary Movements
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purchased a book called Eat, Move, and Be Healthy by Paul Chek. In this resource he highlights
the primal movement patterns, squat, lunge, bend, push, pull, gait, and twist. These movements
were key into understanding the basics of how the body is broken down to actions we perform
in competition. Along with learning this, my last year in college I would wake up early every
PAGE 13

morning to go lift in the weight room with my professor Brian Biagioli a former D-1 football strength
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energy transference throughout the body and making the body move in unison which would aid in
the overall development of my athletic performance.
What to do
In this program you will perform these basic primal movement patterns and then you will begin
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competition and aid in the production of more powerful and stable movements.
4.
Core Exercises
When training core as an athlete I realized that the circuit after circuit of repetitions didnt help
me nearly as much as performance focused core exercises. A 6 pack is cool to look at but as
an athlete you need to ask yourself how functional is your core in your competition. The twist
movement is one of the most used movements through the body in athletics but rarely is it trained.
The other lack is stability in the core. When you want to transfer energy you need to have an
isometrically solid core that will allow you to follow through with the movement your body is
attempting to produce whether it be cutting, running, jumping, throwing, etc.
What to do
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of energy as an integrated type twisting pattern. The other will be through maintaining stability
through the core in various isometric holds.
PAGE 14
Total Power Training Template

What follows is the an outline and the most basic template of TPT, completely stripped down for
any athlete to customize...
1. You will train 4 Days per week
2. Each training block will last 4 weeks (3 working weeks followed by a deload)
3. You will train Absolute Strength twice a week.
4. You will train Strength/Speed (power) twice a week.
5. You will train a variation of Speed/Strength (plyometrics) every training day.
6. Auxiliary movements will be performed using primal movement patterns.
Day 1
Day 2
Day 3
Day 4
Unilateral
Plyometric
Upper
Plyometric
Bilateral
Plyometric
Lateral
Plyometric
Lower
Power
Upper
Strength
Lower
Strength
Upper
Power
Auxiliary
Auxiliary
Auxiliary
Auxiliary
This template is to aid in the customization of your own program. For instance if you were a
sport. For this particular program we can see the full template of movements here ...
Day 1
Day 2
Day 3
Day 4
Unilateral
Plyometric
Upper
Plyometric
Bilateral
Plyometric
Lateral
Plyometric
Lower Power
Upper Strength
Lower Strength
Upper Power
a. Unilateral
Auxiliary
a. Vertical Push
a. Unilateral
Auxiliary
a. Horizontal Push
b. Iso-Hamstring/
Glute
b. Horizontal Pull
b. Posterior Chain
Aux.
b. Vertical Pull
Core (static)
Tricep Complex
Core (energy
transfer)
Shoulder Complex
PAGE 15
Performance Assessment
Pre Training
Weight
Bench Press
Squat
Vertical Jump
Broad Jump
20 yard Dash
Clean
Jerk
PAGE 16
Goals
Post Training
Performing the Program

It is important to follow the program correctly in order to make sure you are receiving the right
stimulus to increase the performance of the athlete.
Here is a simple guide to make sure you are performing it correctly.
Step 1: PreHab/Mobility And Flexibility
Muscle imbalances are the leading cause of injury in elite athletes. Each athlete must complete
the Prehab Warm-Up to avoid muscle imbalances before the Dynamic Warm-Up and all training,
which is found in the videos. For upper body days you will perform the upper body prehab and
for lower body days perform the lower body prehab each individual movement calls for 2 rounds
consisting of 20 repetitions each movement.
Step 2: Warm-up
Make sure the Dynamic Warm-up from the video is performed before every training session.
Step 3: Lifting Key Points
Warm up Sets - I usually advise 2 warm-up sets when performing the main compound movement
for strength or power and then lead into the instructed working sets in the table.
Load - Make sure that you choose a weight that you can not perform more than the number of
reps given but can complete the full amount of reps with. Typically I suggest building up to your
max lift. For instance if it calls for a 2 rep max the prior 4 sets should be a consistent build up. So
say you ended at a 300lb 2RM. It should look something like this

Warm Up Set - 135 x 5

Warm Up Set - 185 x 5

Set 1 - 225 x 2

Set 2 - 265 x 2

Set 3 - 275 x 2

Set 4 - 285 x 2

Set 5 - 300 (2RM)
The biggest trick is to learn yourself and plan accordingly. These numbers are not set in stone its
just an example of how a typical build up should look. If you are weaker you would need to build
up to your max with the same recommended volume.
Sets & Reps - The number of sets and reps is given in each table to show the athlete what they
must perform for each movement on each and everyday.
Rest - sets of reps less than 5 = 2 - 3 minutes rest between sets. Sets of reps greater than 5 =
60 - 90 seconds rest between sets. The exception to this is when the program calls for a superset.
Super Set - When a series of movements has a sub-letter next to them i.e. 2a,2b,2c, these
movements will be performed one after the other in order until complete. For instance: Day 1
has walking lunges and hip thrusts, these will be done in order and right after each other. Then
when the thrusts are done the athlete will rest and start back over with lunges until all the sets are
complete.
Recording - Make sure to write down the weight that you performed the lift with in the table to
keep track of your progress.
PAGE 17

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In this program I utilize some equipment that may be foreign to you such as the use of bands,
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utilizing them in my training.
However, when I was away from Strength Camp I didnt always have these available. I still utilized
this same training but just subbed and repeated the main complex lifts that did not require the
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squat, front squat, deadlift etc. When it came to jumping and plyos I would need to be creative
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The point is you should be able to develop the same degree of athleticism with or without these
tools. I placed them in the program because that is how our athletes train since they are available.
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template I provided.
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comfortable with, I suggest focusing on the lifts you can perform at a high intensity. The power
FOHDQRUKDQJFOHDQWUDLQVWKHVDPHKLSH[WHQVLRQKLSH[LRQDVWKHVQDWFKZLWKRXWWKHRYHUKHDG
load. Like I mentioned I am more focused on you becoming a better athlete not a better lifter.
So when in doubt maximize what you have and learn technique of other movements on the side of
your training.
PAGE 18
The Program
PAGE 19
Sample Page
Day 1
1.Prowler/Sled
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
20 yards
20 yards
20 yards
20 yards
20 yards
20 yards
2. Power Snatch
3x
3.A.Twisting Lunge
12x 45
12x 45
12x 45
12x 45
3.B.Swiss Ball Bridge
6x BW
6x BW
6x BW
6x BW
4.Weighted Plank
Day 2
2x
175
1x
185
1x
200
225
1rm 245
1min
1min
1min
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
6x
6x
6x
6x
6x
6x
3x
275
2x
315
1x
335
1x
365
3.A.BB Military Press
6x
175
6x
185
6x
185
6x
185
3.B.1 Arm Cable Row
6x 75
6x 75
6x 75
6x 75
4. Close Grip Press
6x 225
6x 235
6x 235
6x 250
Day 3
1x
1min
1.MB Slams
2.Rev Band Press
155
1x
385
1rm 395
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
1.Hurdle Jump
3 Jumps
3 Jumps
1 Jump
1 Jump
1 Jump
1RM 63 in
2. Trap Bar Deadlift
3x 315
2x 365
1x 405
1x 495
3.A.BB Step Ups
12x 185
12x 185
12x 185
12x 185
3.B.Bwd Sled Drag
6x heavy
6x
6x
6x
4.Rev Woodchop
6 ea side
6 ea side
6 ea side
6 ea side
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
6 Jumps
6 Jumps
6 Jumps
6 Jumps
6 Jumps
6 Jumps
Day 4
1.V Jumps
2.Split Jerk
3x 185
2x 200
1x 225
1x 250
3.A. DB Floor Press
6x 80s
6x 100s
6x 100s
6x 100s
3.B.Pulldowns
6x Heavy
6x
6x
6x
4. W,T,Ys
6x 10s
6x 10s
6x 10s
6x 10s
PAGE 20
1x 545
1x 255
1rm 585
1rm 265
Week 1
Day 1
1. Power Skips
Set 1
Set 2
Set 3
15 yards
15 yards
15 yards
Set 4
2. Power Clean
3x
3x
3RM
3.A. Walking DB Lunge
20x
20x
20x
20x
3.B. Hip Thrusts
10x
10x
10x
10x
4. 3 Way Plank
30 s. each
30 s. each
30 s. each
30 s. each
Set 1
Set 2
Set 3
Set 4
5xBW
5xBW
5xBW
Day 2
1.Clap Push Ups
2. Bench Press
3x
3x
3RM
3.A.DB Military Press
10x
10x
10x
10x
3.B. 1 Arm Row
10x
10x
10x
10x
4. DB Skull Crusher
10x
10x
10x
10x
Set 1
Set 2
Set 3
3 Jumps
3 Jumps
3 Jumps
Day 3
1. Box Jump
Set 4
2. Box Squat
3x
3x
3RM
3.A. Step Ups
20x
20x
20x
20x
3.B. RDL
10x
10x
10x
10x
4. MB Side Toss
10 ea side
10 ea side
10 ea side
10 ea side
Set 1
Set 2
Set 3
Set 4
10 Jumps
10 Jumps
10 Jumps
Day 4
1. Ski Jumps
2. Push Press
3x
3x
3RM
3.A. DB Neutral Press
10x
10x
10x
10x
3.B.Chin Ups
10x
10x
10x
10x
4. Scarecrows
10x
10x
10x
10x
PAGE 21
Week 2
Day 1
1. Power Skips
Set 1
Set 2
Set 3
Set 4
Set 5
15 yards
15 yards
15 yards
15 yards
15 yards
2. Power Clean
2x
2x
2x
2x
16x
16x
16x
16x
3.B. Hip Thrusts
8x
8x
8x
8x
4. 3 Way Plank
45 s. each
45 s. each
45 s. each
45 s. each
Set 1
Set 2
Set 3
Set 4
Set 5
5xBW
5xBW
5xBW
5xBW
5xBW
Day 2
1.Clap Push Ups
2. Bench Press
2x
2x
2x
2x
8x
8x
8x
8x
3.B. 1 Arm Row
8x
8x
8x
8x
4. DB Skull Crusher
8x
8x
8x
8x
Day 3
1. Box Jump
Set 2
Set 3
Set 4
Set 5
3 Jumps
3 Jumps
1 Jump
1 Jump
1 Jump
2x
2x
2x
2x
3.A. Step Ups
16x
16x
16x
16x
3.B. RDL
8x
8x
8x
8x
Day 4
1. Ski Jumps
2RM
8 ea side
8 ea side
8 ea side
8 ea side
Set 1
Set 2
Set 3
Set 4
Set 5
8 Jumps
8 Jumps
8 Jumps
8 Jumps
8 Jumps
2. Push Press
2x
2x
2x
2x
8x
8x
8x
8x
3.B.Chin Ups
8x
8x
8x
8x
4. Scarecrows
8x
8x
8x
8x
PAGE 22
2RM
Set 1
2. Box Squat
4. MB Side Toss
2RM
2RM
Week 3
Day 1
1. Power Skips
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
15 yards
15 yards
15 yards
15 yards
15 yards
15 yards
2. Power Clean
3x
2x
1x
1x
12x
12x
12x
12x
3.B. Hip Thrusts
6x
6x
6x
6x
4. 3 Way Plank
1min each
1min each
1min each
1min each
Day 2
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
1.Clap Push Ups
5xBW
5xBW
5xBW
5xBW
5xBW
5xBW
2. Bench Press
3x
2x
1x
1x
6x
6x
6x
6x
3.B. 1 Arm Row
6x
6x
6x
6x
4. DB Skull Crusher
6x
6x
6x
6x
Day 3
1x
1x
1rm
1rm
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
1. Box Jump
3 Jumps
3 Jumps
1 Jump
1 Jump
1 Jump
1RM
2. Box Squat
3x
2x
1x
1x
3.A. Step Ups
12x
12x
12x
12x
3.B. RDL
6x
6x
6x
6x
4. MB Side Toss
6 ea side
6 ea side
6 ea side
6 ea side
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
6 Jumps
6 Jumps
6 Jumps
6 Jumps
6 Jumps
6 Jumps
Day 4
1. Ski Jumps
2. Push Press
3x
2x
1x
1x
6x
6x
6x
6x
3.B.Chin Ups
6x
6x
6x
6x
4. Scarecrows
6x
6x
6x
6x
PAGE 23
1x
1x
1rm
1rm
Week 4
Day 1
1. Power Skips
Set 1
Set 2
Set 3
15 yards
15 yards
15 yards
Set 4
2. Power Clean (half 1rm)
4x
4x
4x
4x
12x
12x
12x
12x
3.B. Hip Thrusts
6x
6x
6x
6x
4. 3 Way Plank
30 s. each
30 s. each
30 s. each
30 s. each
Set 1
Set 2
Set 3
Set 4
5xBW
5xBW
5xBW
Day 2
1.Clap Push Ups
2. Bench Press (half 1rm)
4x
4x
4x
4x
6x
6x
6x
6x
3.B. 1 Arm Row
6x
6x
6x
6x
4. DB Skull Crusher
6x
6x
6x
6x
Day 3
1. Box Jump
Set 1
Set 2
Set 3
3 Jumps
3 Jumps
3 Jumps
Set 4
2. Box Squat (half 1rm)
4x
4x
4x
4x
3.A. Step Ups
12x
12x
12x
12x
3.B. RDL
6x
6x
6x
6x
4. MB Side Toss
6 ea side
6 ea side
6 ea side
6 ea side
Set 1
Set 2
Set 3
Set 4
10 Jumps
10 Jumps
10 Jumps
Day 4
1. Ski Jumps
2. Push Press (half 1rm)
4x
4x
4x
4x
6x
6x
6x
6x
3.B.Chin Ups
6x
6x
6x
6x
4. Scarecrows
6x
6x
6x
6x
PAGE 24
Week 5
Day 1
1. Single Leg Broad Jump
Set 1
Set 2
Set 3
3 ea Leg
3 ea Leg
3 ea Leg
Set 4
2. Hang Clean
3x
3x
3RM
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20x
20x
20x
20x
3.B. Buddy Hamstrings
10x
10x
10x
10x
4. Suitcase Walk
30 yards
30 yards
30 yards
30 yards
Day 2
Set 1
Set 2
Set 3
Set 4
1.MB Lying Chest Pass
5x
5x
5x
2. Board Press
3x
3x
3RM
3.A. 1 Arm DB Jerk
10x
10x
10x
10x
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10x
10x
10x
10x
4. Rope Pressdown
10x
10x
10x
10x
Day 3
1. ESS Box Jump
Set 1
Set 2
Set 3
3 Jumps
3 Jumps
3 Jumps
Set 4
2. Front Squat
3x
3x
3RM
3.A. Bulgarian Squat
20x
20x
20x
20x
3.B. Good Mornings
10x
10x
10x
10x
4. Russian Twists
10 ea side
10 ea side
10 ea side
10 ea side
Set 1
Set 2
Set 3
Set 4
6 Jumps
6 Jumps
6 Jumps
Day 4
1. Lateral Broad Jump
2. Power Jerk
3x
3x
3RM
3.A. DB Bench Press
10x
10x
10x
10x
3.B.Underhand Chin Ups
10x
10x
10x
10x
4. Face Pulls
10x
10x
10x
10x
PAGE 25
Week 6
Day 1
1. Single Leg Broad Jump
Set 1
Set 2
Set 3
Set 4
Set 5
3 ea Leg
3 ea Leg
1 ea Leg
1 ea Leg
1 ea Leg
2. Hang Clean
2x
2x
2x
2x
$2+:DONLQJ/XQJH
16x
16x
16x
16x
8x
8x
8x
8x
4. Suitcase Walk
Day 2
30 yards
30 yards
30 yards
30 yards
Set 1
Set 2
Set 3
Set 4
Set 5
5x
5x
5x
5x
5x
2. Board Press
2x
2x
2x
2x
3.A.1 Arm DB Jerk
8x
8x
8x
8x
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8x
8x
8x
8x
4. Rope Pressdown
8x
8x
8x
8x
Day 3
1. ESS Box Jump
Set 2
Set 3
Set 4
Set 5
3 Jumps
3 Jumps
1 Jump
1 Jump
1 Jump
2x
2x
2x
2x
3.A. Bulgarian Squat
16x
16x
16x
16x
3.B. Good Mornings
8x
8x
8x
8x
Day 4
1. Lateral Broad Jump
2RM
8 ea side
8 ea side
8 ea side
8 ea side
Set 1
Set 2
Set 3
Set 4
Set 5
4 Jumps
4 Jumps
4 Jumps
4 Jumps
4 Jumps
2. Power Jerk
2x
2x
2x
2x
3.A. DB Bench Press
8x
8x
8x
8x
8x
8x
8x
8x
4. Face Pulls
8x
8x
8x
8x
PAGE 26
2RM
Set 1
2. Front Squat
4. Russian Twists
2RM
2RM
Week 7
Day 1
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
1. S. Leg Broad Jump
3 ea Leg
3 ea Leg
1 ea Leg
1 ea Leg
1 ea Leg
1 RM
2. Hang Clean
3x
2x
1x
1x
1x
$2+:DONLQJ/XQJH
12x
12x
12x
12x
6x
6x
6x
6x
4. Suitcase Walk
Day 2
1rm
30 yards
30 yards
30 yards
30 yards
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
5x
5x
5x
5x
5x
5x
2. Board Press
3x
2x
1x
1x
3.A.1 Arm DB Jerk
6x
6x
6x
6x
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6x
6x
6x
6x
4. Rope Pressdown
6x
6x
6x
6x
1x
1rm
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
1.ESS Box Jump
3 Jumps
3 Jumps
1 Jump
1 Jump
1 Jump
1RM
2.Front Squat
3x
2x
1x
1x
3.A.Bulgarian Squat
12x
12x
12x
12x
3.B.Good Mornings
6x
6x
6x
6x
4.Russian Twists
6 ea side
6 ea side
6 ea side
6 ea side
Day 4
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
2 Jumps
2 Jumps
2 Jumps
2 Jumps
2 Jumps
2 Jumps
Day 3
1.Lat Broad Jumps
2. Power Jerk
3x
2x
1x
1x
3.A.DB Bench Press
6x
6x
6x
6x
6x
6x
6x
6x
4. Face Pulls
6x
6x
6x
6x
PAGE 27
1x
1x
1rm
1rm
Week 8
Day 1
1.Single Leg Broad Jump
Set 1
Set 2
Set 3
3 ea Leg
3 ea Leg
3 ea Leg
Set 4
2. Hang Clean (half 1rm)
4x
4x
4x
4x
$2+:DONLQJ/XQJH
12x
12x
12x
12x
3.B.Buddy Hamstring
6x
6x
6x
6x
4. Suitcase Walk
30 yards
30 yards
30 yards
30 yards
Set 1
Set 2
Set 3
Set 4
5x
5x
5x
Day 2
2.Board Press (half 1rm)
4x
4x
4x
4x
3.A.1 Arm DB Jerk
6x
6x
6x
6x
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6x
6x
6x
6x
4.Rope Pressdown
6x
6x
6x
6x
Set 1
Set 2
Set 3
3 Jumps
3 Jumps
3 Jumps
Day 3
1.ESS Box Jump
Set 4
2.Front Squat (half 1rm)
4x
4x
4x
4x
3.A.Bulgarian Squat
12x
12x
12x
12x
3.B.Good Mornings
6x
6x
6x
6x
4. Russian Twist
6 ea side
6 ea side
6 ea side
6 ea side
Set 1
Set 2
Set 3
Set 4
10 Jumps
10 Jumps
10 Jumps
Day 4
1.Lateral Broad Jump
2. Power Jerk (half 1rm)
4x
4x
4x
4x
3.A. DB Bench Press
6x
6x
6x
6x
6x
6x
6x
6x
4. Face Pulls
6x
6x
6x
6x
PAGE 28
Week 9
Day 1
1. Prowler/Sled
Set 1
Set 2
Set 3
20 yards
20 yards
20 yards
Set 4
2. Power Snatch
3x
3x
3RM
3.A. Twisting Lunge
20x
20x
20x
20x
10x
10x
10x
10x
4.Weighted Plank
Day 2
30 sec.
30 sec.
30 sec.
30 sec.
Set 1
Set 2
Set 3
Set 4
10x
10x
10x
1.MB Slams
2.Reverse Band Press
3x
3x
3RM
10x
10x
10x
10x
3.B.1 Arm Cable Row
10x
10x
10x
10x
4.Close Grip Press
10x
10x
10x
10x
Set 1
Set 2
Set 3
3 Jumps
3 Jumps
3 Jumps
Day 3
1. Hurdle Jump
Set 4
2.Trap Bar Deadlift
3x
3x
3RM
3.A.BB Step Ups
20x
20x
20x
20x
3.B.Backward Sled Drag
10x
10x
10x
10x
4.Reverse Woodchop
10 ea side
10 ea side
10 ea side
10 ea side
Set 1
Set 2
Set 3
Set 4
10 Jumps
10 Jumps
10 Jumps
Day 4
1. V Jumps
2. Split Jerk
3x
3x
3RM
3.A. DB Floor Press
10x
10x
10x
10x
3.B.Pulldowns
10x
10x
10x
10x
4. W,T,Ys
10x
10x
10x
10x
PAGE 29
Week 10
Day 1
1. Prowler/Sled
Set 1
Set 2
Set 3
Set 4
Set 5
20 yards
20 yards
20 yards
20 yards
20 yards
2. Power Snatch
2x
2x
2x
2x
3.A.Twisting Lunge
16x
16x
16x
16x
8x
8x
8x
8x
4.Weighted Plank
Day 2
45 sec.
45 sec.
45 sec.
45 sec.
Set 1
Set 2
Set 3
Set 4
Set 5
8x
8x
8x
8x
8x
1.MB Slams
2.Reverse Band Press
2x
2x
2x
2x
8x
8x
8x
8x
3.B.1 Arm Cable Row
8x
8x
8x
8x
4.Close Grip Press
8x
8x
8x
8x
Day 3
1. Hurdle Jump
Set 2
Set 3
Set 4
Set 5
3 Jumps
3 Jumps
1 Jump
1 Jump
1 Jump
2x
2x
2x
2x
3.A.BB Step Ups
16x
16x
16x
16x
3.B.Bwd Sled Drag
8x
8x
8x
8x
Day 4
1.V Jumps
2RM
8 ea side
8 ea side
8 ea side
8 ea side
Set 1
Set 2
Set 3
Set 4
Set 5
8 Jumps
8 Jumps
8 Jumps
8 Jumps
8 Jumps
2.Split Jerk
2x
2x
2x
2x
3.A. DB Floor Press
8x
8x
8x
8x
3.B.Pulldowns
8x
8x
8x
8x
4. W,T,Ys
8x
8x
8x
8x
PAGE 30
2RM
Set 1
4.Reverse Woodchop
2RM
2RM
Week 11
Day 1
1.Prowler/Sled
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
20 yards
20 yards
20 yards
20 yards
20 yards
20 yards
2. Power Snatch
3x
2x
1x
1x
3.A.Twisting Lunge
12x
12x
12x
12x
6x
6x
6x
6x
4.Weighted Plank
Day 2
1x
1rm
1min
1min
1min
1min
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
6x
6x
6x
6x
6x
6x
1.MB Slams
2.Rev Band Press
3x
2x
1x
1x
6x
6x
6x
6x
3.B.1 Arm Cable Row
6x
6x
6x
6x
4. Close Grip Press
6x
6x
6x
6x
1x
1rm
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
1.Hurdle Jump
3 Jumps
3 Jumps
1 Jump
1 Jump
1 Jump
1RM
3x
2x
1x
1x
3.A.BB Step Ups
12x
12x
12x
12x
3.B.Bwd Sled Drag
6x
6x
6x
6x
4.Rev Woodchop
6 ea side
6 ea side
6 ea side
6 ea side
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
6 Jumps
6 Jumps
6 Jumps
6 Jumps
6 Jumps
6 Jumps
Day 3
Day 4
1.V Jumps
2.Split Jerk
3x
2x
1x
1x
3.A. DB Floor Press
6x
6x
6x
6x
3.B.Pulldowns
6x
6x
6x
6x
4. W,T,Ys
6x
6x
6x
6x
PAGE 31
1x
1x
1rm
1rm
Week 12
Day 1
1.Prowler/Sled
Set 1
Set 2
Set 3
20 yards
20 yards
20 yards
Set 4
2. Power Snatch (half 1rm)
4x
4x
4x
4x
3.A.Twisting Lunge
12x
12x
12x
12x
6x
6x
6x
6x
4.Weighted Plank
Day 2
30 sec.
30 sec.
30 sec.
30 sec.
Set 1
Set 2
Set 3
Set 4
6x
6x
6x
1.MB Slams
2.Rev Band Press (half 1rm)
4x
4x
4x
4x
6x
6x
6x
6x
3.B.1 Arm Cable Row
6x
6x
6x
6x
4.Close Grip Press
6x
6x
6x
6x
Set 1
Set 2
Set 3
3 Jumps
3 Jumps
3 Jumps
Day 3
1.Hurdle Jump
Set 4
2.Trapbar Dealdift (half 1rm)
4x
4x
4x
4x
3.A.BB Step Ups
12x
12x
12x
12x
3.B.Bwd Sled Drag
6x
6x
6x
6x
4.Reverse Woodchop
6 ea side
6 ea side
6 ea side
6 ea side
Set 1
Set 2
Set 3
Set 4
10 Jumps
10 Jumps
10 Jumps
Day 4
1.V Jumps
2.Split Jerk (half 1rm)
4x
4x
4x
4x
3.A. DB Floor Press
6x
6x
6x
6x
3.B.Pulldowns
6x
6x
6x
6x
4.W,T,Ys
6x
6x
6x
6x
PAGE 32
Week 13
Day 1
1.Single Leg Box Jump
Set 1
Set 2
Set 3
3 ea Leg
3 ea Leg
3 ea Leg
Set 4
2. Hang Snatch
3x
3x
3RM
3.A.4 Way Lunge
20x
20x
20x
20x
3.B.Swiss Ball Leg Curl
10x
10x
10x
10x
4.Hanging L Sits
Day 2
30 sec.
30 sec.
30 sec.
30 sec.
Set 1
Set 2
Set 3
Set 4
5x
5x
5x
1.MB Broad Toss

2.Floor Press
3x
3x
3RM
3.A.Landmine Press
10x
10x
10x
10x
3.B.Cable Row
10x
10x
10x
10x
4. Dips
10x
10x
10x
10x
Day 3
1. Power Bounds
Set 1
Set 2
Set 3
10 yards
10 yards
10 yards
Set 4
2. Back Squat
3x
3x
3RM
3.A.Elevated Rev Lunge
20x
20x
20x
20x
3.B.Banded KB Swing
10x
10x
10x
10x
4. Woodchop
10 ea side
10 ea side
10 ea side
10 ea side
Set 1
Set 2
Set 3
Set 4
4 Jumps
4 Jumps
4 Jumps
Day 4
1.Lateral Box Jump
2. Jammer/Combat Press
3x
3x
3RM
3.A.BB Incline Press
10x
10x
10x
10x
3.B.Close Grip Chin Ups
10x
10x
10x
10x
4.Upright Rows
10x
10x
10x
10x
PAGE 33
Week 14
Day 1
Set 1
Set 2
Set 3
Set 4
Set 5
3 ea Leg
3 ea Leg
1 ea Leg
1 ea Leg
1 ea Leg
2. Hang Snatch
2x
2x
2x
2x
3.A.4 Way Lunge
16x
16x
16x
16x
8x
8x
8x
8x
4.Hanging L Sit
Day 2
2RM
45 sec.
45 sec.
45 sec.
45 sec.
Set 1
Set 2
Set 3
Set 4
Set 5
5x
5x
3x
1x
1x
1.MB Broad Toss

2.Floor Press
2x
2x
2x
2x
3.A.Landmine Press
8x
8x
8x
8x
3.B.Cable Row
8x
8x
8x
8x
4.Dips
8x
8x
8x
8x
2RM
Set 1
Set 2
Set 3
Set 4
Set 5
1. Power Bounds
10 yards
10 yards
10 yards
10 yards
10 yards
2. Back Squat
2x
2x
2x
2x
3.A.Elev Rev Lunge
16x
16x
16x
16x
3.B.Banded KB Swing
8x
8x
8x
8x
Day 3
4. Woodchop
2RM
8 ea side
8 ea side
8 ea side
8 ea side
Day 4
Set 1
Set 2
Set 3
Set 4
Set 5
1.Lateral Box Jump
4 Jumps
4 Jumps
2 Jumps
2 Jumps
2 Jumps
2.Jammer/Combat Press
2x
2x
2x
2x
8x
8x
8x
8x
8x
8x
8x
8x
4.Upright Rows
8x
8x
8x
8x
PAGE 34
2RM
Week 15
Day 1
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
1.SL Box Jump
3 ea Leg
3 ea Leg
1 ea Leg
1 ea Leg
1 ea Leg
1RM ea
2. Hang Snatch
3x
2x
1x
1x
1x
3.A.4 Way Lunge
12x
12x
12x
12x
6x
6x
6x
6x
1rm
4.Hanging L Sit
1min
1min
1min
1min
Day 2
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
5x
3x
3x
1x
1x
1rm
1.MB Broad Toss
2.Floor Press
3x
2x
1x
1x
3.A.Landmine Press
6x
6x
6x
6x
3.B.Cable Row
6x
6x
6x
6x
4. Dips
6x
6x
6x
6x
Day 3
1.Power Bounds
1x
1rm
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
10 yds
10 yds
10 yds
10 yds
10 yds
10 yds
2. Back Squat
3x
2x
1x
1x
3.A.Elev Rev Lunge
12x
12x
12x
12x
3.B.Banded KB Swing
6x
6x
6x
6x
4.Woodchop
6 ea side
6 ea side
6 ea side
6 ea side
Day 4
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
1.Lat Box Jump
4 Jumps
4 Jumps
2 Jumps
2 Jumps
2 Jumps
2 Jumps
2.Jammer/Combat
3x
2x
1x
1x
6x
6x
6x
6x
3.B.CG Chin Ups
6x
6x
6x
6x
4. Upright row
6x
6x
6x
6x
PAGE 35
1x
1x
1rm
1rm
Week 16
Day 1
Set 1
Set 2
Set 3
3 ea Leg
3 ea Leg
3 ea Leg
Set 4
2. Hang Snatch (half 1rm)
4x
4x
4x
4x
3.A.4 Way Lunge
12x
12x
12x
12x
6x
6x
6x
6x
4. Hanging L Sit
Day 2
30 sec.
30 sec.
30 sec.
30 sec.
Set 1
Set 2
Set 3
Set 4
5x
5x
5x
1.MB Broad Toss
2.Floor Press (half 1rm)
4x
4x
4x
4x
3.A.Landmine Press
6x
6x
6x
6x
3.B.Cable Row
6x
6x
6x
6x
4.Dips
6x
6x
6x
6x
Set 1
Set 2
Set 3
10 yards
10 yards
10 yards
Day 3
1.Power Bounds
Set 4
2.Back Squat (half 1rm)
4x
4x
4x
4x
3.A.Elevated Rev Lunge
12x
12x
12x
12x
3.B.Banded KB Swing
6x
6x
6x
6x
4. Woodchop
6 ea side
6 ea side
6 ea side
6 ea side
Set 1
Set 2
Set 3
Set 4
4 Jumps
4 Jumps
4 Jumps
Day 4
1.Lateral Box Jump
2.Jammer/Combat (half 1rm)
4x
4x
4x
4x
6x
6x
6x
6x
6x
6x
6x
6x
4. Upright Row
6x
6x
6x
6x
PAGE 36
Week 17
Day 1
1.Single Leg Bounds
Set 1
Set 2
Set 3
3 ea Leg
3 ea Leg
3 ea Leg
Set 4
2. Hang High Pull
3x
3x
3RM
3.A.BB Walking Lunge
20x
20x
20x
20x
3.B.Glute/Ham Raise
10x
10x
10x
10x
4. dragon Flags
Day 2
3x
3x
3x
3x
Set 1
Set 2
Set 3
Set 4
5x
5x
5x
1.MB Vertical Toss

2.Chain/Band Press
3x
3x
3RM
3.A.Military Floor Press
10x
10x
10x
10x
3.B.Renegade Rows
20x
20x
20x
20x
4.BB Skull crushers
10x
10x
10x
10x
Set 1
Set 2
Set 3
3 Jumps
3 Jumps
3 Jumps
Day 3
1.Knee Jump + Box Jump
Set 4
2.Chain/Band Box Squat
3x
3x
3RM
3.A.Landmine Rev Lunge
20x
20x
20x
20x
3.B.Single Leg RDL
20x
20x
20x
20x
4. Squat Chop
10 ea side
10 ea side
10 ea side
10 ea side
Set 1
Set 2
Set 3
Set 4
3 ea Leg
3 ea Leg
3 ea Leg
Day 4
1.Single Leg Lateral Bounds
2. Single Arm DB Jerk
3x
3x
3RM
3.A.DB Alternating Press
20x
20x
20x
20x
3.B.Staggered Grip Chin Ups
10x
10x
10x
10x
4.Kneeling Front Raise
10x
10x
10x
10x
PAGE 37
Week 18
Day 1
1.Single Leg Bounds
Set 1
Set 2
Set 3
Set 4
Set 5
3 ea Leg
3 ea Leg
3 ea Leg
3 ea Leg
3 ea Leg
2. Hang High Pull
2x
2x
2x
2x
16x
16x
16x
16x
3.B.Glute/Ham Raise
8x
8x
8x
8x
4.Dragon Flags
2RM
4x
4x
4x
4x
Day 2
Set 1
Set 2
Set 3
Set 4
Set 5
1.MB Vertical Toss
5x
5x
3x
1x
1x
2.Chain/Band Press
2x
2x
2x
2x
3.A.Military Floor Press
8x
8x
8x
8x
3.B.Renegade Row
16x
16x
16x
16x
4.BB Skull Crushers
8x
8x
8x
8x
Day 3
1.Knee Jump + Box
Set 1
Set 2
Set 3
Set 4
Set 5
3 Jumps
3 Jumps
1 Jump
1 Jump
1 Jump
2x
2x
2x
2x
16x
16x
16x
16x
3.B.Single Leg RDL
16x
16x
16x
16x
4. Squat Chop
Day 4
1.SL Lateral Bounds
2RM
8 ea side
8 ea side
8 ea side
8 ea side
Set 1
Set 2
Set 3
Set 4
Set 5
3 ea Leg
3 ea Leg
3 ea Leg
3 ea Leg
3 ea Leg
2.Single Arm DB Jerk
2x
2x
2x
2x
3.A.DB Alternating Press
16x
16x
16x
16x
3.B.Stag. Grip Chin Ups
8x
8x
8x
8x
8x
8x
8x
8x
PAGE 38
2RM
2RM
Week 19
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
1.SL Bounds
3 ea Leg
3 ea Leg
1 ea Leg
1 ea Leg
1 ea Leg
1RM ea
2. Hang High Pull
3x
2x
1x
1x
1x
12x
12x
12x
12x
3.B.Glute/Ham Raise
6x
6x
6x
6x
Day 1
4.Dragon Flags
Day 2
5x
5x
5x
5x
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
5x
3x
3x
1x
1x
1rm
1.MB Vertical Toss

2.Chain/Band Press
3x
2x
1x
1x
3.A.Milt. Floor Press
6x
6x
6x
6x
3.B.Renegade Row
12x
12x
12x
12x
4.BB Skull Crushers
6x
6x
6x
6x
Day 3
1rm
1x
1rm
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
1.Knee Jump + Box
3 jumps
3 jumps
1 jump
1 jump
1 jump
1RM
3x
2x
1x
1x
12x
12x
12x
12x
3.B.Single Leg RDL
12x
12x
12x
12x
4.Squat Chop
6 ea side
6 ea side
6 ea side
6 ea side
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
1.SL Lat Bounds
3 ea Leg
3 ea Leg
3 ea Leg
3 ea Leg
3 ea Leg
3 ea Leg
2.Single Arm DB Jerk
3x
2x
1x
1x
1x
3.A.DB Alt Press
12x
12x
12x
12x
3.B.Stag Grip Chin Ups
6x
6x
6x
6x
6x
6x
6x
6x
Day 4
PAGE 39
1x
1rm
1rm
Week 20
Day 1
1.Single Leg Bounds
Set 1
Set 2
Set 3
3 ea Leg
3 ea Leg
3 ea Leg
Set 4
2. Hang High Pull (half 1rm)
4x
4x
4x
4x
12x
12x
12x
12x
3.B.Glute/Ham Raise
6x
6x
6x
6x
4.Dragon Flags
Day 2
3x
3x
3x
3x
Set 1
Set 2
Set 3
Set 4
5x
5x
5x
1.MB Vertical Toss

2.Chain/Band Press (half 1rm)
4x
4x
4x
4x
3.A.Milt Floor Press
6x
6x
6x
6x
3.B.Renegade Row
12x
12x
12x
12x
4.BB Skull Crushers
6x
6x
6x
6x
Day 3
1.Knee Jump + Jump
Set 1
Set 2
Set 3
3 Jumps
3 Jumps
3 Jumps
Set 4
2.Ch/Band Box Squat (half 1rm)
4x
4x
4x
4x
12x
12x
12x
12x
3.B.Single Leg RDL
12x
12x
12x
12x
4. Squat Chop
6 ea side
6 ea side
6 ea side
6 ea side
Set 1
Set 2
Set 3
Set 4
3 ea Leg
3 ea Leg
3 ea Leg
Day 4
1.SL Lateral Bounds
2.SA DB Jerk (half 1rm)
4x
4x
4x
4x
3.A.DB Alt Press
12x
12x
12x
12x
3.B.Stag. Grip Chin Ups
6x
6x
6x
6x
4. Kneeling Front Raise
6x
6x
6x
6x
PAGE 40
Final Thoughts
Total Power Training is something I hold close to me, simply because it is a result of my personal
applied research through strength and conditioning and my relentless pursuit to be a freak athlete.
I created this to cut away all the noise thats tied up with athletic training today. As you may
have already noticed I was one that was caught up in hype growing up. All I wanted was a staple,
simple program for athletes that is highly effective following the main principles I found to alter
athleticism.
My hope is that as you begin to trust and commit to Total Power Training you will begin to receive
the same speed, strength, and POWER My athletes and I have encountered training in this
fashion.
The last note I would like to make to all athletes is this. Remember the weight room is a stimulus.
To get better at your particular sport you need to spend far more time perfecting your craft than
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room can separate you from your competition. I strongly believe whatever your goal is, it can
be obtained through focusing on your edge. My edge
in football became the weight room. Becoming powerful
elevated my game by leaps and bounds and as I learned the
game I was able to play through a more explosive, faster body.
Find your edge and focus on perfecting your craft. You
control your athletic destiny.
PAGE 41
Chriss Resources and Links

Gridiron Domination - Complete Football Training
http://footballstrengthprogram.com/
Gridiron In-Season - In-Season Football Training

http://footballstrengthprogram.com/in-season/
Superior Speed System - Corrective Linear Speed Training

http://growstrongerproductions.com/speed/free-speed-video
Total Xplosive Training - the backbone workout that elevated my game

http://totalxplosivetraining.com/explosive-report/get-explosive-2/
Chriss Facebook Page

https://www.facebook.com/ChrisHBarnard9
Chriss Youtube Channel

http://www.youtube.com/user/overtimeathletes
PAGE 42

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