Why do strength and power training go together so well? Strength training improves muscle force production and power training improves your ability to apply that force with a quickness. Thus, funneling your efforts into improving both complementary training modalities creates a functionally fit, well-rounded athlete in sport, fitness, and day-to-day life!
Who is this program for?
This 2-week program is for anyone with a primary focus on strength training looking for opportunities to try out their heavier weight selections while supplementing their lifts with some power training. Remember that the terms “heavier” and “heavy” are relative to the individual and don’t necessarily always denote max weight. “Heavier” weights could simply mean the next available weight increase picked from your personal selection of weights (that challenges you!).
What to expect?
The format of each strength workout in this program lends itself to opportunities for you to experiment with your heavier weight selections and workouts with a power component help you practice applying muscle force (strength) with a quickness to improve neuromuscular efficiency. This combination of training improves nerve-to-muscle activation, automating functional strength movement patterns (such as reactively jumping over a puddle without spraining an ankle) while also strengthening the muscle-ligament-tendon-joint connection.
Program Roadmap:
WEEK #1:
Day 1: Lower Body Strength + Power [Level 3]
Day 2: Upper Body Strength + Power [Level 3]
Day 3: Bodyweight Strength + HIIT [Level 4]
Day 4: Active Recovery + Dynamic Stretches [Level 3]
Day 5: Total Body Strength [Level 4]
WEEK #2:
Day 1: Total Body Strength + Power Finisher [Level 4]
Day 2: Core Strength [Level 4]
Day 3: Active Recovery + Mobility [Level 3]
Day 4: Upper Body Strength + Power [Level 4]
Day 5: Lower Body Strength + Power [ Level 4]
Equipment:
A range of light to moderate weights will be helpful to creating a positive, effective training experience. Bring along your heavy weight options as well if you’re looking to bump up the intensity!
A mat will also be helpful for any floor/core work.
Closing Notes:
Don’t let the power elements of this program deter you! You can modify exercises to omit the power element and/or lower your weights, in the same way that you can complete split sets if you’re not fully ready to complete an entire set at your heavier weights (do as many reps as you can at your new, heavy weight before dropping back to your usual weights!). The goal of lifting heavier weights involves lifting heavier weights but you don’t have to level-up your performance on every single exercise or during every single workout session – small bits of progress compound over years not just weeks!
And remember to give yourself at least a few days of recovery and restorative movement after completing this program before rolling into your next challenge, program, or workout. Rest is a part of training!
What’s next?:
If you enjoy the focus and breakdown of this program, you might also enjoy the following challenges/programs:
- Strength and Power with Brian (10-day Trainer Series)
- Powerful with Tasha (10-day Trainer Series)
- Strong and Sculpted with Patrice (10-day Trainer Series)