Professional Documents
Culture Documents
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*
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
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Contents
Introduction to Iron
Theory
Philosophy
11
Template
15
Performance Assessment
16
19
Final Thoughts
41
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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*
punching,*etc.
Skills*necessary*for*your*sport*should*be*practiced*on*their*ownK*however*the*training*you*will*
receive*in*this*program*will*help*you*to*amplify*and*maximize*these*skills,*enabling*you*to*perform*
as*possible.*The*program*is*holistic*in*the*sense*that*it*includes*training*for*the*entire*body*and*
are*laid*out.
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*
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.
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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*
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*
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*
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*
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.
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Turning Point
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*
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.**
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*
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*
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.**(
*^*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*
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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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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*
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*movementK*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.**
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*
system*and*the*actual*muscle*which*allows*movement*to*occur.**Larger*
motor*units*function*to*innervate*larger*muscles*while*smaller*motor*
If*I*put*this*in*metaphorical*terms*for*you*to*understand,*think*of*the*turning*on*of*a*light*in*your*
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*
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.**
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*
they*play,*their*genetic*disposition,*and*their*training.**However,*research*has*shown*that*through*
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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*
body*will*eventually*begin*to*physiologically*transform.**This*athlete*will*begin*to*recruit*these*
higher*bouts*of*intensity,*more*motor*units*are*recruited*and*wake*up*the*muscles*that*may*have*
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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*
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.*
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*
heavy*squats*
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*
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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*
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*
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!
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*
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*
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*
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his*maxes*wasnt*cutting*it.**Especially*when*in*the*back*of*my*head*I*know*he*could*be*making*
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*
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*
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
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
TOTAL%POWER%TRAINING
morning*to*go*lift*in*the*weight*room*with*my*professor*Brian*Biagioli*a*former*D^1*football*strength*
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*
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
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
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
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
TOTAL%POWER%TRAINING
Performance Assessment
Pre Training
Weight
Bench Press
Squat
Vertical Jump
Broad Jump
20 yard Dash
Clean
Jerk
PAGE%16
Goals
Post Training
TOTAL%POWER%TRAINING
TOTAL%POWER%TRAINING
In*this*program*I*utilize*some*equipment*that*may*be*foreign*to*you*such*as*the*use*of*bands,*
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*
squat,*front*squat,*deadlift*etc.**When*it*came*to*jumping*and*plyos*I*would*need*to*be*creative*
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.**
template*I*provided.
comfortable*with,*I*suggest*focusing*on*the*lifts*you*can*perform*at*a*high*intensity.**The*power*
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
TOTAL%POWER%TRAINING
The Program
PAGE%19
TOTAL%POWER%TRAINING
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
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
6x
175
6x
185
6x
185
6x
185
6x 75
6x 75
6x 75
6x 75
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
3x 315
2x 365
1x 405
1x 495
12x 185
12x 185
12x 185
12x 185
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
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
TOTAL%POWER%TRAINING
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
20x
20x
20x
20x
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
10x
10x
10x
10x
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
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
10x
10x
10x
10x
3.B.Chin Ups
10x
10x
10x
10x
4. Scarecrows
10x
10x
10x
10x
PAGE%21
TOTAL%POWER%TRAINING
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
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
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
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
TOTAL%POWER%TRAINING
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
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
5xBW
5xBW
5xBW
5xBW
5xBW
5xBW
2. Bench Press
3x
2x
1x
1x
6x
6x
6x
6x
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
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
TOTAL%POWER%TRAINING
Week 4
Day 1
1. Power Skips
Set 1
Set 2
Set 3
15 yards
15 yards
15 yards
Set 4
4x
4x
4x
4x
12x
12x
12x
12x
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
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
4x
4x
4x
4x
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
TOTAL%POWER%TRAINING
Week 5
Day 1
1. Single Leg Broad Jump
2. Hang Clean
3.B. Buddy Hamstrings
4. Suitcase Walk
Set 1
Set 2
Set 3
3 ea Leg
3 ea Leg
3 ea Leg
Set 4
3x
3x
3RM
20x
20x
20x
20x
10x
10x
10x
10x
30 yards
30 yards
30 yards
30 yards
Day 2
Set 1
Set 2
Set 3
Set 4
5x
5x
5x
2. Board Press
3x
3x
3RM
10x
10x
10x
10x
10x
10x
10x
10x
10x
10x
10x
10x
4. Rope Pressdown
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
20x
20x
20x
20x
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
10x
10x
10x
10x
10x
10x
10x
10x
4. Face Pulls
10x
10x
10x
10x
PAGE%25
TOTAL%POWER%TRAINING
Week 6
Day 1
1. Single Leg Broad Jump
2. Hang Clean
3.B. Buddy Hamstrings
4. Suitcase Walk
Day 2
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
2x
2x
2x
2x
16x
16x
16x
16x
8x
8x
8x
8x
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
8x
8x
8x
8x
8x
8x
8x
8x
8x
8x
8x
8x
4. Rope Pressdown
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
16x
16x
16x
16x
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
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
TOTAL%POWER%TRAINING
Week 7
Day 1
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
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
12x
12x
12x
12x
6x
6x
6x
6x
4. Suitcase Walk
Day 2
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
6x
6x
6x
6x
6x
6x
6x
6x
6x
6x
6x
6x
4. Rope Pressdown
1rm
1x
1rm
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
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
2. Power Jerk
3x
2x
1x
1x
6x
6x
6x
6x
6x
6x
6x
6x
4. Face Pulls
6x
6x
6x
6x
PAGE%27
1x
1x
1rm
1rm
TOTAL%POWER%TRAINING
Week 8
Day 1
1.Single Leg Broad Jump
2. Hang Clean (half 1rm)
3.B.Buddy Hamstring
4. Suitcase Walk
Set 1
Set 2
Set 3
3 ea Leg
3 ea Leg
3 ea Leg
Set 4
4x
4x
4x
4x
12x
12x
12x
12x
6x
6x
6x
6x
30 yards
30 yards
30 yards
30 yards
Set 1
Set 2
Set 3
Set 4
5x
5x
5x
Day 2
1.MB Lying Chest Pass
2.Board Press (half 1rm)
4x
4x
4x
4x
6x
6x
6x
6x
6x
6x
6x
6x
6x
6x
6x
6x
4.Rope Pressdown
Set 1
Set 2
Set 3
3 Jumps
3 Jumps
3 Jumps
Day 3
1.ESS Box Jump
Set 4
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
6x
6x
6x
6x
6x
6x
6x
6x
4. Face Pulls
6x
6x
6x
6x
PAGE%28
TOTAL%POWER%TRAINING
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
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
10x
10x
10x
10x
10x
10x
10x
10x
Set 1
Set 2
Set 3
3 Jumps
3 Jumps
3 Jumps
Day 3
1. Hurdle Jump
Set 4
3x
3x
3RM
20x
20x
20x
20x
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
10x
10x
10x
10x
3.B.Pulldowns
10x
10x
10x
10x
4. W,T,Ys
10x
10x
10x
10x
PAGE%29
TOTAL%POWER%TRAINING
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
8x
8x
8x
8x
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
16x
16x
16x
16x
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
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
TOTAL%POWER%TRAINING
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
6x
6x
6x
6x
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
12x
12x
12x
12x
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
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
TOTAL%POWER%TRAINING
Week 12
Day 1
1.Prowler/Sled
Set 1
Set 2
Set 3
20 yards
20 yards
20 yards
Set 4
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
6x
6x
6x
6x
6x
6x
6x
6x
Set 1
Set 2
Set 3
3 Jumps
3 Jumps
3 Jumps
Day 3
1.Hurdle Jump
Set 4
4x
4x
4x
4x
12x
12x
12x
12x
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
6x
6x
6x
6x
3.B.Pulldowns
6x
6x
6x
6x
4.W,T,Ys
6x
6x
6x
6x
PAGE%32
TOTAL%POWER%TRAINING
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
20x
20x
20x
20x
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
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
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
10x
10x
10x
10x
10x
10x
10x
10x
4.Upright Rows
10x
10x
10x
10x
PAGE%33
TOTAL%POWER%TRAINING
Week 14
Day 1
1.Single Leg Box 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 Snatch
2x
2x
2x
2x
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
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
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
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
TOTAL%POWER%TRAINING
Week 15
Day 1
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
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
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
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
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
4 Jumps
4 Jumps
2 Jumps
2 Jumps
2 Jumps
2 Jumps
2.Jammer/Combat
3x
2x
1x
1x
6x
6x
6x
6x
6x
6x
6x
6x
4. Upright row
6x
6x
6x
6x
PAGE%35
1x
1x
1rm
1rm
TOTAL%POWER%TRAINING
Week 16
Day 1
1.Single Leg Box Jump
Set 1
Set 2
Set 3
3 ea Leg
3 ea Leg
3 ea Leg
Set 4
4x
4x
4x
4x
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
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
4x
4x
4x
4x
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
TOTAL%POWER%TRAINING
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
3x
3x
3RM
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
3x
3x
3RM
10x
10x
10x
10x
3.B.Renegade Rows
20x
20x
20x
20x
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
3x
3x
3RM
20x
20x
20x
20x
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
3x
3x
3RM
20x
20x
20x
20x
10x
10x
10x
10x
10x
10x
10x
10x
PAGE%37
TOTAL%POWER%TRAINING
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
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
5x
5x
3x
1x
1x
2.Chain/Band Press
2x
2x
2x
2x
8x
8x
8x
8x
3.B.Renegade Row
16x
16x
16x
16x
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
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
2x
2x
2x
2x
16x
16x
16x
16x
8x
8x
8x
8x
8x
8x
8x
8x
PAGE%38
2RM
2RM
TOTAL%POWER%TRAINING
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
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
3x
2x
1x
1x
6x
6x
6x
6x
3.B.Renegade Row
12x
12x
12x
12x
6x
6x
6x
6x
Day 3
1rm
1x
1rm
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
3 jumps
3 jumps
1 jump
1 jump
1 jump
1RM
3x
2x
1x
1x
12x
12x
12x
12x
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
3 ea Leg
3 ea Leg
3 ea Leg
3 ea Leg
3 ea Leg
3 ea Leg
3x
2x
1x
1x
1x
12x
12x
12x
12x
6x
6x
6x
6x
6x
6x
6x
6x
Day 4
PAGE%39
1x
1rm
1rm
TOTAL%POWER%TRAINING
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
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
4x
4x
4x
4x
6x
6x
6x
6x
3.B.Renegade Row
12x
12x
12x
12x
6x
6x
6x
6x
Day 3
1.Knee Jump + Jump
Set 1
Set 2
Set 3
3 Jumps
3 Jumps
3 Jumps
Set 4
4x
4x
4x
4x
12x
12x
12x
12x
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
12x
12x
12x
12x
6x
6x
6x
6x
6x
6x
6x
6x
PAGE%40
TOTAL%POWER%TRAINING
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*
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
TOTAL%POWER%TRAINING
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