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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

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Contents

 Introduction to Iron

 Theory

 Philosophy

11

 Template

15

 Performance Assessment

16

 Total Power Training Program

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
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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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VSHFLFVSRUW5HJDUGOHVVRILI\RXUVSRUWWDNHVSODFHRQDFRXUWRURQDHOG,JXDUDQWHH\RXZLOO
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.

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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
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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.
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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
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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
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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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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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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
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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
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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
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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
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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.

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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

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

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

TOTAL POWER TRAINING


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In this program I utilize some equipment that may be foreign to you such as the use of bands,
FKDLQVDQGRWKHUWUDLQLQJWRROV,ZDVLQWURGXFHGWRWKHVHWRROVDQGUHFHLYHGJUHDWEHQHWIURP
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
VSHFLDOHTXLSPHQW6R,ZRXOGGRVWULFWO\EDUEHOOZRUNEHQFKRRUSUHVVERDUGSUHVVVTXDWER[
squat, front squat, deadlift etc. When it came to jumping and plyos I would need to be creative
DQGQGZD\VWRDSSO\WKHVDPHVWLPXOXVZLWKRXWDFWXDOER[HVRUKXUGOHV
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.
%XWLI\RXQG\RXUVHOIZLWKRXWWKHVHLWLVHDV\WRUHVRUWWRWKHEDVLFVDQGNHHSLWVLPSOHZLWKWKH
template I provided.
$VIDUDVWKHPRUHGLIFXOWPRYHPHQWVVXFKWKHVQDWFKDQGRWKHUV\RXPD\QRWEHIDPLOLDURU
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

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

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

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

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

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

3.A. Walking DB Lunge

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

3.A.DB Military Press

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

3.A. DB Neutral Press

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

3.A. Walking DB Lunge

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

3.A.DB Military Press

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

3.A. DB Neutral Press

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

2. Power Clean (half 1rm)

4x

4x

4x

4x

3.A. Walking DB Lunge

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

3.A.DB Military Press

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

3.A. DB Neutral Press

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

Set 1

Set 2

Set 3

3 ea Leg

3 ea Leg

3 ea Leg

Set 4

2. Hang Clean

3x

3x

3RM

$2+:DONLQJ/XQJH

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

%%HQW2YHU5RZ

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

TOTAL POWER TRAINING

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

3.B. Buddy Hamstrings

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

1.MB Lying Chest Pass

2. Board Press

2x

2x

2x

2x

3.A.1 Arm DB Jerk

8x

8x

8x

8x

%%HQW2YHU5RZ

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

3.B.Underhand Chin Ups

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

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

3.B. Buddy Hamstrings

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

1.MB Lying Chest Pass

2. Board Press

3x

2x

1x

1x

3.A.1 Arm DB Jerk

6x

6x

6x

6x

%%HQW2YHU5RZ

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

3.B.Underhand Chin Ups

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

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
1.MB Lying Chest Pass
2.Board Press (half 1rm)

4x

4x

4x

4x

3.A.1 Arm DB Jerk

6x

6x

6x

6x

%%HQW2YHU5RZ

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

3.B.Underhand Chin Ups

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

3.A. Twisting Lunge

20x

20x

20x

20x

3.B.Swiss Ball Bridge

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

3.A.BB Military Press

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

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

3.B.Swiss Ball Bridge

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

3.A.BB Military Press

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

2. Trap Bar Deadlift

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

3.B.Swiss Ball Bridge

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

3.A.BB Military Press

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

2. Trap Bar Deadlift

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

TOTAL POWER TRAINING

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

3.B.Swiss Ball Bridge

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

3.A.BB Military Press

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

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

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

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

3.A.4 Way Lunge

16x

16x

16x

16x

3.B.Swiss Ball Leg Curl

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

3.A.BB Incline Press

8x

8x

8x

8x

3.B.Close Grip Chin Ups

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

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

3.B.Swiss Ball Leg Curl

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

3.A.BB Incline Press

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

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

2. Hang Snatch (half 1rm)

4x

4x

4x

4x

3.A.4 Way Lunge

12x

12x

12x

12x

3.B.Swiss Ball Leg Curl

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

3.A.BB Incline Press

6x

6x

6x

6x

3.B.Close Grip Chin Ups

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

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

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

2. Hang High Pull

2x

2x

2x

2x

3.A.BB Walking Lunge

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

2.Chain/Band Box Squat

2x

2x

2x

2x

3.A.Landmine Rev Lunge

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

4.Kneeling Front Raise

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

2. Hang High Pull

3x

2x

1x

1x

1x

3.A.BB Walking Lunge

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

2.Chain/Band Box Squat

3x

2x

1x

1x

3.A.Landmine Rev Lunge

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

4.Kneeling Front Raise

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

2. Hang High Pull (half 1rm)

4x

4x

4x

4x

3.A.BB Walking Lunge

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

3.A.Landmine Rev Lunge

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

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
\RXZRXOGRQWKHZHLJKWV:LWKWKDWEHLQJVDLG,IWKHVSRUWVSHFLFZRUNLVLQFKHFNWKHZHLJKW
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

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