Maximal Strength/power (3 Day) Template printable pdf download

Compete only with yourself and progress at your own rate.

Each rotation you should be able to handle a little more weight.

Maximal Strength Training/Power

Name _______________________________

Use this program in the off season with more than a month before the season.

Alternate six weeks of foundational training with three weeks of power/maximal strength training.

Be sure to warm-up with the dot drill or another dynamic warmup and stretch after lifting. Dynamic Warm-Up: ______________

On the last set, you should always do as many as you can.

Make sure each lift is done with proper form.

Be sure to do a warm-up set with light weight before starting the power sets.

(3 sets of 3)

PRIMARY LIFTS

(3 times per week. Do these first)

EXTRA LIFTS

(3 sets of 3, Choose 2 or more to do each day)

After each set of squats, do six tuck jumps with proper form.

1 minute of rest between each set.

Week _______________________________

Dumbell

Towel

Parallel

1 Legged

Box

Clean and

Hang Clean Bent Over

Upright

Leg

Bench-Mon.

Bench-Wed

Bench-Fri.

Squat-Mon.

Squat-Wed.

Squat-Fri.

Clean-Mon. Jerk-Wed.

Up -Fri..

Rows

Extensions

LegCurls

Calf Raises

Set 1

Set 2

Crunches

Fr. Plank

Side Plank

Set 3

Dips

Mil.Press

Lat.Pulls

LatPulls

________ seconds _____ seconds _____ seconds

Dot Drill Times

(2 sets of 6)

PRIMARY LIFTS

(3 times per week. Do these first)

EXTRA LIFTS

(2 sets of 6, Choose 2 or more to do each day)

After each set of squats, do six tuck jumps with proper form.

1 minute of rest between each set.

Week _______________________________

Dumbell

Towel

Parallel

1 Legged

Box

Clean and

Hang Clean Bent Over

Upright

Leg

Bench-Mon.

Bench-Wed

Bench-Fri.

Squat-Mon.

Squat-Wed.

Squat-Fri.

Clean-Mon. Jerk-Wed.

Up -Fri..

Rows

Extensions

LegCurls

Calf Raises

Set 1

Set 2

Dips

Mil.Press

Lat.Pulls

LatPulls

________ seconds _____ seconds _____ seconds

Dot Drill Times

(5-4-3-2-1)

PRIMARY LIFTS

(3 times per week. Do these first)

EXTRA LIFTS

(5-4-3-2-1, Choose 2 or more to do each day)

After each set of squats, do six tuck jumps with proper form.

1 minute of rest between each set.

Week _______________________________

Dumbell

Towel

Parallel

1 Legged

Box

Clean and

Hang Clean Bent Over

Upright

Leg

Bench-Mon.

Bench-Wed

Bench-Fri.

Squat-Mon.

Squat-Wed.

Squat-Fri.

Clean-Mon. Jerk-Wed.

Fri.

Rows

Extensions

LegCurls

Calf Raises

Set 1

Set 2

Set 3

Dips

Mil.Press

Lat.Pulls

LatPulls

________ seconds _____ seconds _____ seconds

Dot Drill Times

RECORDS

6 reps

5 reps

3 reps

1 rep max

Bench

Dot Drill _______ seconds

Parallel Squat

Vertical Jump

______

Maximal Strength/power (3 Day) Template

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