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 reader’s sole discretion and risk. The author’s and publisher of this document make no warranty of any kind in regard to the content in this document, including, but not limited WRDQ\LPSOLHGZDUUDQWLHVRIPHUFKDQWDELOLW\RU¿WQHVVIRUDQ\SDUWLFXODUSXUSRVH7KHDXWKRU¶VDQGSXEOLVKHURIWKLVGRFXPHQW are not liable or responsible to any person or entity for any errors contained in this document, or for any special, incidental, or consequential damage caused or alleged to be caused directly or indirectly by the information contained in this document

PAGE 1 TOTAL POWER TRAINING

PAGE 2 TOTAL POWER TRAINING

Contents

‡ Introduction to Iron 6 ‡ Theory 9 ‡ Philosophy 11 ‡ Template 15 ‡ Performance Assessment 16 ‡ Total Power Training Program 19 ‡ Final Thoughts 41

PAGE 3 TOTAL POWER TRAINING

PAGE 4 TOTAL POWER TRAINING

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 WV\VWHPVKRXOGQRWEHGRQHLQSODFHRI\RXUVSRUWVSHFL¿FSUDFWLFH,WVKRXOGEHXVHGDV DFRPSOLPHQWWRZRUNLQJRQ\RXUVSRUWVSHFL¿FVNLOOVVXFKDVVSULQWLQJKLWWLQJVKRRWLQJWDFNOLQJ 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 IDVWHUZLWKLQFUHDVHGLQWHQVLW\DQGPRUHHI¿FLHQF\737ZDVFUHDWHGWREHDVVWUDLJKWIRUZDUG as possible. The program is holistic in the sense that it includes training for the entire body and UHFRYHU\,I\RXZDQWWRPD[LPL]H\RXUUHVXOWVIROORZDOOWKHFRPSRQHQWVLQWKHVSHFL¿FRUGHUWKH\ are laid out.

2QHWKLQJ\RXZLOO¿QGXQLTXHDERXWWKH737SURJUDPLVWKDWLWFDQHDVLO\EHWDLORUHGWR\RXU VSHFL¿FVSRUW5HJDUGOHVVRILI\RXUVSRUWWDNHVSODFHRQDFRXUWRURQD¿HOG,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 J\PV:KHQ,KDGWRSHUIRUPWKLVWUDLQLQJLQORFDOJ\PV,KDGWREHFUHDWLYHDQG¿QGQHZ techniques that would allow me to receive the same results with little equipment.

Lastly I would highly recommend training with a partner, having someone else there to push you even further will always result in your greatest output... Unless you are naturally driven. Regardless I want to wish you my best and welcome you to my system which will make you an even better athlete.

PAGE 5 TOTAL POWER TRAINING

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 KDGDQDWXUDODI¿QLW\IRUPDQ\VSRUWVWKHRQHZKLFK,KHOG 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 ZRXOGKDYHWRVWDUWVWUHQJWKWUDLQLQJ,FDQVWLOOUHFDOOWKH¿UVW 0\¿UVW\HDURI)O\ZHLJKWIRRWEDOO time I stepped into a gym. My buddy Kenny’s dad took us to his local gym. Kenny’s 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 Kenny’s 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 school’s 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 .HQQ\&DVH\DQG-RQPDQ\\HDUVODWHUEXWVWLOOER\V 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 PLVLQIRUPDWLRQFRQWDLQHGLQ¿WQHVVPDJD]LQHV)RUDOOWKHUHDGLQJ,KDGGRQH,VXUHDVKHOOZDVQ¶W any faster, stronger, or more powerful. Truth is the more of these “bodybuilders styled workouts” I did the more I strayed from performance.

The only good thing that came from the 3 years of chasing my tail with dead-end workouts and misguided readings was a relentless infatuation to perform better and become Bigger, Stronger, and Faster.

PAGE 6 TOTAL POWER TRAINING

Turning Point

$IWHUKLJKVFKRROWKHUHZHUHLQVWDQFHVWKDWDOORZHGPHWRSXWHYHU\WKLQJWRJHWKHU0\¿UVW\HDU 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 Kenny’s 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 ¿QDOO\KDGWKHERG\RIDSRZHUDWKOHWH7KLVZDVDJUHDWH[SHULHQFHZKLFKZRXOGHYHQWXDOO\ SUHSDUHPHIRUP\¿UVW\HDURIFROOHJHIRRWEDOO

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. (YHU\WKLQJZDVÀRZLQJDFFRUGLQJWRSODQP\FRDFKDWWKHWLPHZDVH[FLWHGDERXWJHWWLQJPH 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. That’s 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 SRVVLEO\QHYHUSOD\OLNH,KDGEHHQDÀRRGRIPHPRULHVUXVKHGRYHUPH,WKRXJKWEDFNWRWKH 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... That’s 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 don’t 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 wasn’t anything magical in fact looking back at it now it was simply well programmed intense workouts which provided us the (OOLRWWDQG,ZLQQLQJ)ORULGD6WDWH6WURQJPDQ 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 Elliott’s Strength Camp, the gym that started it all. Through college, my training experiences, and constant research I am able to selectively train local talent at PAGE 7 TOTAL POWER TRAINING Strength Camp.

Over the past few years I have experimented, tested and tweaked this program with a wide array of athletes. It’s 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 it’s time to share it with other athletes looking to get a physical edge.

With that said, thanks for trusting in my program and methodologies, I look forward to hearing about all of your successes and achievements.

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PAGE 8 TOTAL POWER TRAINING 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 VSHFL¿FLW\2FFDVLRQDOO\DWKOHWHVFDQEHFRPHFRQIXVHGVRPHWLPHVZKHQWUDLQLQJIRUFRPSHWLWLRQ It should be understood that as an athlete, we are training the movement not the muscle or isolation of one. It’s 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 don’t 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.

0RYHPHQWLVLQLWLDWHGYROXQWDULO\RUUHÀH[LYHO\LQWKHEUDLQDQGVSLQDO 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 QHXURQDQGDOOWKHPXVFOH¿EHUVLWLQQHUYDWHV$V\RXFDQVHHLQWKH ¿JXUHLWLVWKHPHHWLQJDQGVWLPXODWLRQGHYLFHEHWZHHQWKHQHUYRXV system and the actual muscle which allows movement to occur. Larger motor units function to innervate larger muscles while smaller motor XQLWVFRQWURO¿QHUPRUHSUHFLVHPRYHPHQWVVXFKDVWKHH\HEDOO 0RWRU1HXURQ If I put this in metaphorical terms for you to understand, think of the turning on of a light in your KRXVH

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.

7KHUHDUHWZRW\SHVRIVNHOHWDOPXVFOH¿EHUV7\SH,DQG7\SH,,EXW7\SH,,KDVPXOWLSOHIRUPV NQRZQDV7\SH,,D7\SH,,FDQG7\SH,,[7\SH,LVFRPPRQO\UHIHUUHGWRDV³6ORZ7ZLWFK´¿EHUV DQGH[FHOLQSURYLGLQJDHURELFHQGXUDQFH7KHFRQWUDFWLRQRIWKHVH¿EHUVIURPWKH&16LVVORZHU EXWWKHVHPXVFOHVGRQRWIDWLJXHHDVLO\7\SH,,LVFRPPRQO\UHIHUUHGWRDV³)DVW7ZLWFK´¿EHUV 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 7ZLWFK´7\SH,,¿EHUV

(DFKDWKOHWHKDVDGLIIHUHQWFRPSRVLWLRQRIPXVFOH¿EHUVFRQVLGHULQJWKHGHPDQGRIWKHVSRUW they play, their genetic disposition, and their training. However, research has shown that through WUDLQLQJ\RXUPXVFOH¿EHUVFDQDFWXDOO\EHWUDQVIRUPHG6RLI\RXUERG\LVGHVLJQHGRUWRWKLV PAGE 9 TOTAL POWER TRAINING SRLQWKDVPRUH7\SH,¿EHUVWKLVWUDLQLQJFDQKHOSVKLIWWKHPWR7\SH,,ZKLFKLQWXUQZLOODOORZ\RX 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 ZKRLVIDYRUHGLQ7\SH,¿EHUVDQGKDYHKLPVSULQWLQJMXPSLQJDQGOLIWLQJPD[LPDOO\KLVRUKHU body will eventually begin to physiologically transform. This athlete will begin to recruit these SDUWLFXODUPRWRUXQLWVIDVWHUDQGPRUHHI¿FLHQWO\WKURXJKZKDWLVFDOOHGQHXUDODGDSWDWLRQ7KURXJK higher bouts of intensity, more motor units are recruited and “wake up” the muscles that may have QRWEHHQ¿ULQJUHVXOWLQJLQPRUHSRZHUIXOPRYHPHQWVDQGDWUDQVLWLRQWR7\SH,,)LEHUV

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 RYHUORRNHGJURXSVRIPXVFOHVDUHODFNLQJZKHQWUDLQHGIRUVSRUWVSHFL¿FLW\VXFKDVWKHKLSVDQG 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 PRUHHI¿FLHQWO\7KLVZLOOLQHYLWDEO\OHDGWRDQLQFUHDVHLQWKHSHUIRUPDQFHRIWKHDWKOHWH

PAGE 10 TOTAL POWER TRAINING 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 UHVRXUFH,FRXOG¿QGDQGH[SHULPHQWHGZLWKPDQ\RIWKHP

,EHFDPHLQIDWXDWHGZLWKVWXG\LQJDQGKDYHEHHQKHDYLO\LQÀXHQFHGE\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.

7KHUHVXOWVIROORZHGDQG,FRQWLQXRXVO\QLWSLFNHGDWWKHSURWRFROWRIRUFHWKHPRVWHI¿FLHQWVROXWLRQ 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 VLJQL¿FDQWO\LPSURYHGP\VSHHGWUDLQLQJ7KH¿UVWZDVZKHQ,ZDVLQWURGXFHGWRheavy 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 PAGE 11 TOTAL POWER TRAINING 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 I’ll always remember him giving me the “why is this kid questioning my expertise” look. It’s funny because it is the same look I give to my athletes that I train now. It’s not that I am against running I’m 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 VWUHWFKHVZLOOEDODQFHDQGDOLJQ\RXUERG\WREHWWHUH[SUHVVPRYHPHQWPRUHHI¿FLHQWO\

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 body’s 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 SURJUDPRQSHUFHQWDJHVWRVDYHP\VHOIIURPÀDNIURPRWKHU³H[SHUWV´HVSHFLDOO\EHFDXVHLWDOLJQV 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!

/HWPH¿UVWVWDUWE\JLYLQJ\RXEDFNJURXQGRIP\H[SHULHQFHZLWKSHUFHQWDJHEDVHGVWUHQJWK 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 WHDPDQGHDFKGD\ZHFDPHLQZLWKQXPEHUVWRSXWXS$W¿UVWLWVHHPHGOHJLWEHFDXVHZHZHUH 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 didn’t hit any PR’s 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 ¿UVWDQGIRUHPRVWDPRUHSRZHUIXODWKOHWHQRWDEHWWHU³OLIWHU´6HFRQGZDVWRGRWKLVLQDVOLWWOH time as possible since I rarely had them on a consistent training protocol for 12 months.

Think about having a football player for the summer after spring ball. I would have typically 3 months of undivided training. In this time I need to turn his game inside out and make him as big, strong, and fast as I can in that time. The slow percentage based programs adding 10 lbs on to

PAGE 12 TOTAL POWER TRAINING his maxes wasn’t cutting it. Especially when in the back of my head I know he could be making OHDSVDQGERXQGVWKDWZRXOGWUDQVIHURQWRWKH¿HOG7KHRWKHUWKLQJ,UHDOL]HGLVWKDWDWKOHWHVDQG 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 WKHPRVWHI¿FLHQWVWLPXOXVIRURXUERG\WRPDNHJDLQVZHHNLQDQGZHHNRXW

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 SURIHVVLRQDOVR,JXHVV,FDQJHWVRPHFUHGLW$Q\ZD\ZKHQ,ZDVLQWURGXFHGWRÀLSSLQJWLUHV 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 don’t 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

0\LQÀXHQFHZLWKDX[LOLDU\PRYHPHQWVFDPHIURPGLIIHUHQWFRDFKHVVLPXOWDQHRXVO\,QFROOHJH, 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 FRDFKDQGH[SHUWLQWKH¿HOG:KDWKHLQWURGXFHGPHWRZHUHFRUHLQWHJUDWHGPRYHPHQWV6R E\ZRUNLQJZLWKKLP,OHDUQHGWKHRSSRVLWHRILVRODWLRQLQWHJUDWLRQ+HSUHDFKHGHI¿FLHQF\RI 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 WRLQWHJUDWHWKHPZLWKRWKHUVWREHFRPHPRUHHI¿FLHQWDWKOHWH7KLVZLOODOVRWUDQVIHULQWR\RXU 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 didn’t 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

PAGE 14 TOTAL POWER TRAINING

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 Upper Bilateral Lateral Plyometric Plyometric Plyometric Plyometric Lower Upper Lower Upper Power Strength Strength 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 Upper Bilateral Lateral Plyometric Plyometric Plyometric Plyometric Lower Power Upper Strength Lower Strength Upper Power a. Unilateral a. Unilateral a. Vertical Push a. Horizontal Push Auxiliary Auxiliary b. Iso-Hamstring/ b. Posterior Chain b. Horizontal Pull b. Vertical Pull Glute Aux. Core (energy Core (static) Tricep Complex Shoulder Complex transfer)

PAGE 15 TOTAL POWER TRAINING Performance Assessment

Pre Training Goals Post Training

Weight

Bench Press

Squat

Vertical Jump

Broad Jump

20 yard Dash

Clean

Jerk

PAGE 16 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 it’s 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

%DQGV&KDLQV'LIÆFXOW0RYHPHQWVDQG2WKHU(TXLSPHQW

In this program I utilize some equipment that may be foreign to you such as the use of bands, FKDLQVDQGRWKHUWUDLQLQJWRROV,ZDVLQWURGXFHGWRWKHVHWRROVDQGUHFHLYHGJUHDWEHQH¿WIURP utilizing them in my training.

However, when I was away from Strength Camp I didn’t 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\EDUEHOOZRUNEHQFKÀRRUSUHVVERDUGSUHVVVTXDWER[ squat, front squat, deadlift etc. When it came to jumping and plyos I would need to be creative DQG¿QGZD\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\RX¿QG\RXUVHOIZLWKRXWWKHVHLWLVHDV\WRUHVRUWWRWKHEDVLFVDQGNHHSLWVLPSOHZLWKWKH template I provided.

$VIDUDVWKHPRUHGLI¿FXOWPRYHPHQWVVXFKWKH³VQDWFK´DQGRWKHUV\RXPD\QRWEHIDPLOLDURU comfortable with, I suggest focusing on the lifts you can perform at a high intensity. The power FOHDQRUKDQJFOHDQWUDLQVWKHVDPHKLSH[WHQVLRQKLSÀH[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 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 1.Prowler/Sled 20 yards 20 yards 20 yards 20 yards 20 yards 20 yards 2. Power Snatch 3x 155 2x 175 1x 185 1x 200 1x 225 1rm 245

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 1min 1min 1min 1min Day 2 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 1.MB Slams 6x 6x 6x 6x 6x 6x 2.Rev Band Press 3x 275 2x 315 1x 335 1x 365 1x 385 1rm 395 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 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 1x 545 1rm 585

3.A.BB Step Up’s 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 Day 4 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 1.V Jumps 6 Jumps 6 Jumps 6 Jumps 6 Jumps 6 Jumps 6 Jumps

2.Split Jerk 3x 185 2x 200 1x 225 1x 250 1x 255 1rm 265

3.A. DB Floor Press 6x 80s 6x 100s 6x 100s 6x 100s

3.B.Pulldowns 6x Heavy 6x 6x 6x

4. W,T,Y’s 6x 10s 6x 10s 6x 10s 6x 10s

PAGE 20 TOTAL POWER TRAINING Week 1 Day 1 Set 1 Set 2 Set 3 Set 4 1. Power Skips 15 yards 15 yards 15 yards 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 Day 2 Set 1 Set 2 Set 3 Set 4 1.Clap Push Ups 5xBW 5xBW 5xBW 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 Day 3 Set 1 Set 2 Set 3 Set 4 1. Box Jump 3 Jumps 3 Jumps 3 Jumps 2. Box Squat 3x 3x 3RM 3.A. Step Up’s 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 Day 4 Set 1 Set 2 Set 3 Set 4 1. Ski Jumps 10 Jumps 10 Jumps 10 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 Set 1 Set 2 Set 3 Set 4 Set 5 1. Power Skips 15 yards 15 yards 15 yards 15 yards 15 yards 2. Power Clean 2x 2x 2x 2x 2RM 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 Day 2 Set 1 Set 2 Set 3 Set 4 Set 5 1.Clap Push Ups 5xBW 5xBW 5xBW 5xBW 5xBW 2. Bench Press 2x 2x 2x 2x 2RM 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 Set 1 Set 2 Set 3 Set 4 Set 5 1. Box Jump 3 Jumps 3 Jumps 1 Jump 1 Jump 1 Jump 2. Box Squat 2x 2x 2x 2x 2RM 3.A. Step Up’s 16x 16x 16x 16x 3.B. RDL 8x 8x 8x 8x 4. MB Side Toss 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. Ski Jumps 8 Jumps 8 Jumps 8 Jumps 8 Jumps 8 Jumps 2. Push Press 2x 2x 2x 2x 2RM 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 TOTAL POWER TRAINING

Week 3 Day 1 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 1. Power Skips 15 yards 15 yards 15 yards 15 yards 15 yards 15 yards 2. Power Clean 3x 2x 1x 1x 1x 1rm 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 1x 1rm 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 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 1x 1rm 3.A. Step Up’s 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 Day 4 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 1. Ski Jumps 6 Jumps 6 Jumps 6 Jumps 6 Jumps 6 Jumps 6 Jumps 2. Push Press 3x 2x 1x 1x 1x 1rm 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 TOTAL POWER TRAINING

Week 4 Day 1 Set 1 Set 2 Set 3 Set 4 1. Power Skips 15 yards 15 yards 15 yards 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 Day 2 Set 1 Set 2 Set 3 Set 4 1.Clap Push Ups 5xBW 5xBW 5xBW 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 Set 1 Set 2 Set 3 Set 4 1. Box Jump 3 Jumps 3 Jumps 3 Jumps

2. Box Squat (half 1rm) 4x 4x 4x 4x 3.A. Step Up’s 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 Day 4 Set 1 Set 2 Set 3 Set 4 1. Ski Jumps 10 Jumps 10 Jumps 10 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 Set 1 Set 2 Set 3 Set 4 1. Single Leg Broad Jump 3 ea Leg 3 ea Leg 3 ea Leg 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 Set 1 Set 2 Set 3 Set 4 1. ESS Box Jump 3 Jumps 3 Jumps 3 Jumps 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 Day 4 Set 1 Set 2 Set 3 Set 4 1. Lateral Broad Jump 6 Jumps 6 Jumps 6 Jumps 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 Set 1 Set 2 Set 3 Set 4 Set 5 1. Single Leg Broad Jump 3 ea Leg 3 ea Leg 1 ea Leg 1 ea Leg 1 ea Leg 2. Hang Clean 2x 2x 2x 2x 2RM $2+:DONLQJ/XQJH 16x 16x 16x 16x 3.B. Buddy Hamstrings 8x 8x 8x 8x

4. Suitcase Walk 30 yards 30 yards 30 yards 30 yards Day 2 Set 1 Set 2 Set 3 Set 4 Set 5 1.MB Lying Chest Pass 5x 5x 5x 5x 5x 2. Board Press 2x 2x 2x 2x 2RM 3.A.1 Arm DB Jerk 8x 8x 8x 8x %%HQW2YHU5RZ 8x 8x 8x 8x 4. Rope Pressdown 8x 8x 8x 8x Day 3 Set 1 Set 2 Set 3 Set 4 Set 5 1. ESS Box Jump 3 Jumps 3 Jumps 1 Jump 1 Jump 1 Jump 2. Front Squat 2x 2x 2x 2x 2RM 3.A. Bulgarian Squat 16x 16x 16x 16x

3.B. Good Mornings 8x 8x 8x 8x 4. Russian Twists 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 Broad Jump 4 Jumps 4 Jumps 4 Jumps 4 Jumps 4 Jumps 2. Power Jerk 2x 2x 2x 2x 2RM 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 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 1rm $2+:DONLQJ/XQJH 12x 12x 12x 12x 3.B. Buddy Hamstrings 6x 6x 6x 6x

4. Suitcase Walk 30 yards 30 yards 30 yards 30 yards Day 2 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 1.MB Lying Chest Pass 5x 5x 5x 5x 5x 5x 2. Board Press 3x 2x 1x 1x 1x 1rm 3.A.1 Arm DB Jerk 6x 6x 6x 6x

%%HQW2YHU5RZ 6x 6x 6x 6x

4. Rope Pressdown 6x 6x 6x 6x Day 3 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 1x 1rm 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 1.Lat Broad Jumps 2 Jumps 2 Jumps 2 Jumps 2 Jumps 2 Jumps 2 Jumps 2. Power Jerk 3x 2x 1x 1x 1x 1rm 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 TOTAL POWER TRAINING

Week 8 Day 1 Set 1 Set 2 Set 3 Set 4 1.Single Leg Broad Jump 3 ea Leg 3 ea Leg 3 ea Leg

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 Day 2 Set 1 Set 2 Set 3 Set 4 1.MB Lying Chest Pass 5x 5x 5x 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 Day 3 Set 1 Set 2 Set 3 Set 4 1.ESS Box Jump 3 Jumps 3 Jumps 3 Jumps

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 Day 4 Set 1 Set 2 Set 3 Set 4 1.Lateral Broad Jump 10 Jumps 10 Jumps 10 Jumps 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 Set 1 Set 2 Set 3 Set 4 1. Prowler/Sled 20 yards 20 yards 20 yards 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 30 sec. 30 sec. 30 sec. 30 sec. Day 2 Set 1 Set 2 Set 3 Set 4 1.MB Slams 10x 10x 10x 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 Day 3 Set 1 Set 2 Set 3 Set 4 1. Hurdle Jump 3 Jumps 3 Jumps 3 Jumps 2.Trap Bar Deadlift 3x 3x 3RM 3.A.BB Step Up’s 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 Day 4 Set 1 Set 2 Set 3 Set 4 1. V Jumps 10 Jumps 10 Jumps 10 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,Y’s 10x 10x 10x 10x

PAGE 29 TOTAL POWER TRAINING

Week 10 Day 1 Set 1 Set 2 Set 3 Set 4 Set 5 1. Prowler/Sled 20 yards 20 yards 20 yards 20 yards 20 yards 2. Power Snatch 2x 2x 2x 2x 2RM 3.A.Twisting Lunge 16x 16x 16x 16x 3.B.Swiss Ball Bridge 8x 8x 8x 8x

4.Weighted Plank 45 sec. 45 sec. 45 sec. 45 sec. Day 2 Set 1 Set 2 Set 3 Set 4 Set 5 1.MB Slams 8x 8x 8x 8x 8x 2.Reverse Band Press 2x 2x 2x 2x 2RM 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 Set 1 Set 2 Set 3 Set 4 Set 5 1. Hurdle Jump 3 Jumps 3 Jumps 1 Jump 1 Jump 1 Jump 2. Trap Bar Deadlift 2x 2x 2x 2x 2RM 3.A.BB Step Up’s 16x 16x 16x 16x 3.B.Bwd Sled Drag 8x 8x 8x 8x 4.Reverse Woodchop 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.V Jumps 8 Jumps 8 Jumps 8 Jumps 8 Jumps 8 Jumps 2.Split Jerk 2x 2x 2x 2x 2RM 3.A. DB Floor Press 8x 8x 8x 8x 3.B.Pulldowns 8x 8x 8x 8x 4. W,T,Y’s 8x 8x 8x 8x

PAGE 30 TOTAL POWER TRAINING

Week 11 Day 1 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 1.Prowler/Sled 20 yards 20 yards 20 yards 20 yards 20 yards 20 yards 2. Power Snatch 3x 2x 1x 1x 1x 1rm 3.A.Twisting Lunge 12x 12x 12x 12x 3.B.Swiss Ball Bridge 6x 6x 6x 6x

4.Weighted Plank 1min 1min 1min 1min Day 2 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 1.MB Slams 6x 6x 6x 6x 6x 6x 2.Rev Band Press 3x 2x 1x 1x 1x 1rm

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 Day 3 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 1x 1rm 3.A.BB Step Up’s 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 Day 4 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 1.V Jumps 6 Jumps 6 Jumps 6 Jumps 6 Jumps 6 Jumps 6 Jumps 2.Split Jerk 3x 2x 1x 1x 1x 1rm 3.A. DB Floor Press 6x 6x 6x 6x 3.B.Pulldowns 6x 6x 6x 6x 4. W,T,Y’s 6x 6x 6x 6x

PAGE 31 TOTAL POWER TRAINING

Week 12 Day 1 Set 1 Set 2 Set 3 Set 4 1.Prowler/Sled 20 yards 20 yards 20 yards 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 30 sec. 30 sec. 30 sec. 30 sec. Day 2 Set 1 Set 2 Set 3 Set 4 1.MB Slams 6x 6x 6x

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 Day 3 Set 1 Set 2 Set 3 Set 4 1.Hurdle Jump 3 Jumps 3 Jumps 3 Jumps

2.Trapbar Dealdift (half 1rm) 4x 4x 4x 4x 3.A.BB Step Up’s 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 Day 4 Set 1 Set 2 Set 3 Set 4 1.V Jumps 10 Jumps 10 Jumps 10 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,Y’s 6x 6x 6x 6x

PAGE 32 TOTAL POWER TRAINING

Week 13 Day 1 Set 1 Set 2 Set 3 Set 4 1.Single Leg Box Jump 3 ea Leg 3 ea Leg 3 ea Leg 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 30 sec. 30 sec. 30 sec. 30 sec. Day 2 Set 1 Set 2 Set 3 Set 4 1.MB Broad Toss 5x 5x 5x 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 Set 1 Set 2 Set 3 Set 4 1. Power Bounds 10 yards 10 yards 10 yards 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 Day 4 Set 1 Set 2 Set 3 Set 4 1.Lateral Box Jump 4 Jumps 4 Jumps 4 Jumps 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 Set 1 Set 2 Set 3 Set 4 Set 5 1.Single Leg Box Jump 3 ea Leg 3 ea Leg 1 ea Leg 1 ea Leg 1 ea Leg 2. Hang Snatch 2x 2x 2x 2x 2RM 3.A.4 Way Lunge 16x 16x 16x 16x 3.B.Swiss Ball Leg Curl 8x 8x 8x 8x

4.Hanging L Sit 45 sec. 45 sec. 45 sec. 45 sec. Day 2 Set 1 Set 2 Set 3 Set 4 Set 5 1.MB Broad Toss 5x 5x 3x 1x 1x 2.Floor Press 2x 2x 2x 2x 2RM 3.A.Landmine Press 8x 8x 8x 8x 3.B.Cable Row 8x 8x 8x 8x 4.Dips 8x 8x 8x 8x Day 3 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 2RM 3.A.Elev Rev Lunge 16x 16x 16x 16x 3.B.Banded KB Swing 8x 8x 8x 8x 4. Woodchop 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 2RM 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 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 1rm 3.A.4 Way Lunge 12x 12x 12x 12x 3.B.Swiss Ball Leg Curl 6x 6x 6x 6x

4.Hanging L Sit 1min 1min 1min 1min Day 2 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 1.MB Broad Toss 5x 3x 3x 1x 1x 1rm 2.Floor Press 3x 2x 1x 1x 1x 1rm 3.A.Landmine Press 6x 6x 6x 6x 3.B.Cable Row 6x 6x 6x 6x 4. Dips 6x 6x 6x 6x Day 3 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 1.Power Bounds 10 yds 10 yds 10 yds 10 yds 10 yds 10 yds 2. Back Squat 3x 2x 1x 1x 1x 1rm 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 1x 1rm 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 TOTAL POWER TRAINING

Week 16 Day 1 Set 1 Set 2 Set 3 Set 4 1.Single Leg Box Jump 3 ea Leg 3 ea Leg 3 ea Leg

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 30 sec. 30 sec. 30 sec. 30 sec. Day 2 Set 1 Set 2 Set 3 Set 4 1.MB Broad Toss 5x 5x 5x

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 Day 3 Set 1 Set 2 Set 3 Set 4 1.Power Bounds 10 yards 10 yards 10 yards

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 Day 4 Set 1 Set 2 Set 3 Set 4 1.Lateral Box Jump 4 Jumps 4 Jumps 4 Jumps 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 Set 1 Set 2 Set 3 Set 4 1.Single Leg Bounds 3 ea Leg 3 ea Leg 3 ea Leg 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 3x 3x 3x 3x Day 2 Set 1 Set 2 Set 3 Set 4 1.MB Vertical Toss 5x 5x 5x 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 Day 3 Set 1 Set 2 Set 3 Set 4 1.Knee Jump + Box Jump 3 Jumps 3 Jumps 3 Jumps 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 Day 4 Set 1 Set 2 Set 3 Set 4 1.Single Leg Lateral Bounds 3 ea Leg 3 ea Leg 3 ea Leg 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 Set 1 Set 2 Set 3 Set 4 Set 5 1.Single Leg Bounds 3 ea Leg 3 ea Leg 3 ea Leg 3 ea Leg 3 ea Leg 2. Hang High Pull 2x 2x 2x 2x 2RM 3.A.BB Walking Lunge 16x 16x 16x 16x 3.B.Glute/Ham Raise 8x 8x 8x 8x 4.Dragon Flags 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 2RM

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 Set 1 Set 2 Set 3 Set 4 Set 5 1.Knee Jump + Box 3 Jumps 3 Jumps 1 Jump 1 Jump 1 Jump 2.Chain/Band Box Squat 2x 2x 2x 2x 2RM 3.A.Landmine Rev Lunge 16x 16x 16x 16x

3.B.Single Leg RDL 16x 16x 16x 16x 4. Squat Chop 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.SL Lateral Bounds 3 ea Leg 3 ea Leg 3 ea Leg 3 ea Leg 3 ea Leg 2.Single Arm DB Jerk 2x 2x 2x 2x 2RM

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

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Week 19 Day 1 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 1rm

3.A.BB Walking Lunge 12x 12x 12x 12x 3.B.Glute/Ham Raise 6x 6x 6x 6x

4.Dragon Flags 5x 5x 5x 5x Day 2 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 1.MB Vertical Toss 5x 3x 3x 1x 1x 1rm 2.Chain/Band Press 3x 2x 1x 1x 1x 1rm

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 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 1x 1rm

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 Day 4 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 1rm 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

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Week 20 Day 1 Set 1 Set 2 Set 3 Set 4 1.Single Leg Bounds 3 ea Leg 3 ea Leg 3 ea Leg

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 3x 3x 3x 3x Day 2 Set 1 Set 2 Set 3 Set 4 1.MB Vertical Toss 5x 5x 5x

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 Set 1 Set 2 Set 3 Set 4 1.Knee Jump + Jump 3 Jumps 3 Jumps 3 Jumps

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 Day 4 Set 1 Set 2 Set 3 Set 4 1.SL Lateral Bounds 3 ea Leg 3 ea Leg 3 ea Leg 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

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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,IWKHVSRUWVSHFL¿FZRUNLVLQFKHFNWKHZHLJKW 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.

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Chris’s 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/

Chris’s Facebook Page https://www.facebook.com/ChrisHBarnard9

Chris’s Youtube Channel http://www.youtube.com/user/overtimeathletes

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