Some of the world's best-conditioned men use this workout, but it was designed with you in mind. As a collegiate strength and conditioning coach, I work with guys of average strength and size every day. My job is to turn them into elite performers.
My workouts have helped hundreds of average athletes become Division I scholarship players and even NFL gamebreakers. But by developing explosive speed, strength, and power, these men also attain something more--the chiseled look of a high-performance athlete. Use this plan to redefine your body and raise your game. The training is short, intense, and if you put in the effort, highly effective.
4-Week Plan for Amazing Strength and Power
Feel stronger with every session
Directions Perform this workout three times a week with at least a day of rest between sessions. Do each exercise in the order shown. Complete 3 or 4 sets of each exercise except for the final movement (plank with weight transfer), which you perform just once for 30 to 60 seconds. Use this schedule for reps and rest.
Week 1
Perform five repetitions of the first exercise (clean pull) and rest 90 to 120 seconds between sets.
Do 10 reps for exercises 2 through 7, resting 60 seconds between sets. Perform the plank with weight transfer once for 30 to 60 seconds.
Week 2
Perform three repetitions of the first exercise (clean pull) and rest 90 to 120 seconds between sets.
Do 5 reps for exercises 2 through 7, resting 90 seconds between sets. Do the plank with weight transfer once for 30 to 60 seconds.
Week 3
Perform five reps of the first exercise (clean pull) and rest 90 to 120 seconds between sets.
Do 8 reps for exercises 2 through 7, resting 60 seconds between sets. Perform the plank with weight transfer once for 30 to 60 seconds.
Week 4
Perform two reps of the first exercise (clean pull) and rest 90 to 120 seconds between sets.
Do three reps for exercises 2 through 7, resting 90 seconds between sets. Do the plank with weight transfer once for 30 to 60 seconds.
Get More: To extend this plan, pick up a copy of Men's Health Power Training: Build Bigger, Stronger Muscles through Performance-Based Conditioning.
Clean Pull
Load a barbell and roll it to your shins. Squat down and grab the bar overhand (palms facing you). In one explosive motion, pull the bar off the floor, straighten your legs, rise onto your toes, and shrug your shoulders. Then lower the bar to the floor.
Keep your arms straight as you shrug your shoulders.
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