Andy's (New) Power Plan
Day I. Plyo Power Plan
A) 4 Power Sets
1) Barbell Single Arm Power Curl and Shoulder Press x 4 each arm
2) Recovery x 2 minutes
*Stagger the feet and keep the barbell loaded arm and same leg slightly forward. Use a "neutral grip" on the press and drive thru the front leg. The barbell, as opposed to a dumbbell, is going to give your grip, balance and core MUCH more work.
B) 6 Plyo Power Circuits
1) Keg Toss (Backward) for height and distance x 4 reps
2) Keg Push Press with Toss (Forward) for height and distance x 4 reps
3) 180 Degree Rotational Slams x 2 each side
4) Overhead Slams x 4 reps
5) Single Leg RDL's (Romanian Dead Lifts) x 8 each leg
6) Recovery x 2 minutes
*You can use a keg, stone, medicine ball or any other object (of decent weight...20 pounds or more) you've got lying around.
Day II. Anti-Rotational Core Power Plan
A) 4 Explosive Sets
1) Dumbbell Alternating Single Arm Snatches x 3 reps each arm
2) Recovery x 2 minutes
B) 6 Core Strength Circuits
1) Dumbbell Bent-Over Unsupported Single Arm Contra-Lateral Rows x 8 each arm
2) Dumbbell Stability Ball Single Arm Chest Presses x 8 each arm
3) Dumbbell Forward Walking Alternating Uppercuts x 8 each arm
4) Dumbbell Forward Walking Alternating Shoulder Presses x 8 each arm
5) Dumbbell Forward Walking Saxon Figure 8's x 3 each way/direction
(with arms fully extended overhead)
6) Dumbbell RFE (Rear Foot Elevated) Split Squats x 8 each leg
7) Recovery x 2 minutes
*For # 1 bend over to 45 degrees and square both shoulders to the floor. On the negative lower the dumbbell down slightly across the centerline of the chest without twisting in the lower lumbar. Brace the core and fight the rotation.
*Use the same dumbbell for #'s 1 and 2 (try 70 pounds to start).
*For #'s 3 thru 6 don't set let the dumbbells leave your hands until all 4 moves are completed (try 40 pounds to start)
Day III. Foundational and Auxiliary Power Plan
A) 6 PAP (Post-Activation Potentiation) Sets
1) Barbell Back Squats down to 12" Box (touch and go) x 3 MR's
2) Recovery x 3 minutes
3) Plyo Squat Jumps x 6 reps
4) Recovery x 1 minute
*The Back Squats are for 3 Max Effort Reps. You may have to slightly lower the weight in later sets.
B) 4 Consecutive Auxiliary Muscle Circuits
1) Dumbbell Hammer Curls x 12 reps
2) Dumbbell Overhead Triceps Extensions x 12 reps
3) Dumbbell Supinated Bicep Curls x 12 reps
4) Dumbbell Triceps Kickbacks x 12 reps
5) Bodyweight Single Leg Right Calf Raise with Super Slow Negative x 12 reps
6) Bodyweight Single Leg Left Calf Raise with Super Slow Negative x 12 reps
*For #'s 1 thru 4 you should be standing (try 30 pounds to start).
*** Guidelines and Recommendations for Andy's Power Plan Program ***
1. Each workout should be preceded with a Dynamic Total Body Warm Up lasting at least 6 to 8 minutes.
2. This is the training split that I would recommend for this program:
Mon: Day I. Plyo Power Plan
Tue: Off/Supplemental
Wed: Day II. Anti-Rotational Core Power Plan
Thu: Off/Supplemental
Fri: Day III. Foundational and Auxiliary Power Plan
Sat: Off/Supplemental
Sun: Off/Supplemental
*Take complete recovery days as needed*
3. The circuits included in this program will only provide a minimal amount of conditioning work so I would suggest incorporating 3 to 5 Rounds of Jump Rope (3min's Work/1min Recovery) at least three times per week. I would further suggest that you utilize the 1 minute recovery of each round to perform "heel walks" in order to counter the stress on the calf muscles by strengthening the anterior tibialis (shins).
4. Most importantly....have fun with this program and be sure to keep me posted....A
A) 4 Power Sets
1) Barbell Single Arm Power Curl and Shoulder Press x 4 each arm
2) Recovery x 2 minutes
*Stagger the feet and keep the barbell loaded arm and same leg slightly forward. Use a "neutral grip" on the press and drive thru the front leg. The barbell, as opposed to a dumbbell, is going to give your grip, balance and core MUCH more work.
B) 6 Plyo Power Circuits
1) Keg Toss (Backward) for height and distance x 4 reps
2) Keg Push Press with Toss (Forward) for height and distance x 4 reps
3) 180 Degree Rotational Slams x 2 each side
4) Overhead Slams x 4 reps
5) Single Leg RDL's (Romanian Dead Lifts) x 8 each leg
6) Recovery x 2 minutes
*You can use a keg, stone, medicine ball or any other object (of decent weight...20 pounds or more) you've got lying around.
Day II. Anti-Rotational Core Power Plan
A) 4 Explosive Sets
1) Dumbbell Alternating Single Arm Snatches x 3 reps each arm
2) Recovery x 2 minutes
B) 6 Core Strength Circuits
1) Dumbbell Bent-Over Unsupported Single Arm Contra-Lateral Rows x 8 each arm
2) Dumbbell Stability Ball Single Arm Chest Presses x 8 each arm
3) Dumbbell Forward Walking Alternating Uppercuts x 8 each arm
4) Dumbbell Forward Walking Alternating Shoulder Presses x 8 each arm
5) Dumbbell Forward Walking Saxon Figure 8's x 3 each way/direction
(with arms fully extended overhead)
6) Dumbbell RFE (Rear Foot Elevated) Split Squats x 8 each leg
7) Recovery x 2 minutes
*For # 1 bend over to 45 degrees and square both shoulders to the floor. On the negative lower the dumbbell down slightly across the centerline of the chest without twisting in the lower lumbar. Brace the core and fight the rotation.
*Use the same dumbbell for #'s 1 and 2 (try 70 pounds to start).
*For #'s 3 thru 6 don't set let the dumbbells leave your hands until all 4 moves are completed (try 40 pounds to start)
Day III. Foundational and Auxiliary Power Plan
A) 6 PAP (Post-Activation Potentiation) Sets
1) Barbell Back Squats down to 12" Box (touch and go) x 3 MR's
2) Recovery x 3 minutes
3) Plyo Squat Jumps x 6 reps
4) Recovery x 1 minute
*The Back Squats are for 3 Max Effort Reps. You may have to slightly lower the weight in later sets.
B) 4 Consecutive Auxiliary Muscle Circuits
1) Dumbbell Hammer Curls x 12 reps
2) Dumbbell Overhead Triceps Extensions x 12 reps
3) Dumbbell Supinated Bicep Curls x 12 reps
4) Dumbbell Triceps Kickbacks x 12 reps
5) Bodyweight Single Leg Right Calf Raise with Super Slow Negative x 12 reps
6) Bodyweight Single Leg Left Calf Raise with Super Slow Negative x 12 reps
*For #'s 1 thru 4 you should be standing (try 30 pounds to start).
*** Guidelines and Recommendations for Andy's Power Plan Program ***
1. Each workout should be preceded with a Dynamic Total Body Warm Up lasting at least 6 to 8 minutes.
2. This is the training split that I would recommend for this program:
Mon: Day I. Plyo Power Plan
Tue: Off/Supplemental
Wed: Day II. Anti-Rotational Core Power Plan
Thu: Off/Supplemental
Fri: Day III. Foundational and Auxiliary Power Plan
Sat: Off/Supplemental
Sun: Off/Supplemental
*Take complete recovery days as needed*
3. The circuits included in this program will only provide a minimal amount of conditioning work so I would suggest incorporating 3 to 5 Rounds of Jump Rope (3min's Work/1min Recovery) at least three times per week. I would further suggest that you utilize the 1 minute recovery of each round to perform "heel walks" in order to counter the stress on the calf muscles by strengthening the anterior tibialis (shins).
4. Most importantly....have fun with this program and be sure to keep me posted....A
