Power Plus Workout
User Workout Submitted by
Mike McErlane
This workout is guaranteed to help with any athlete or individual looking to increase their overall Power and Strength.
Week 1
Day 1
| Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|
| Jump Rope | 3 | 30 | Cardio |
| Depth Jump/Drop Jump | 3 | 12 | Plyometrics |
| Box Jumps | 3 | 8 | Plyometrics |
| Two Legged Broad Jump | 3 | 10 | Plyometrics |
| Dumbbell Snatch | 3 | 5 | Olympic Lifts |
| Dumbbell Squat | 3 | 8 | Legs |
| Step Ups Alternating Legs | 3 | 10 | Legs |
| Dumbbell Hang Clean Push Press | 3 | 6 | Olympic Lifts |
| Barbell Push Press (with bands optional) | 3 | 5 | Olympic Lifts |
| V-Ups With No Equipment | 3 | 15 | Abs |
Day 2
| Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|
| Jump Rope | 3 | 30 | Cardio |
| Dot Drill (Front to Back) | 1 | 5 | Plyometrics |
| Dot Drill (One Leg- Right) | 1 | 5 | Plyometrics |
| Dot Drill (One leg- Left Leg) | 1 | 5 | Plyometrics |
| Dot Drill (Both legs- Skiing) | 1 | 5 | Plyometrics |
| Dot Drill (360) | 1 | 5 | Plyometrics |
| Barbell Close Grip Bench Press with bands | 3 | 12 | Chest |
| Superset with | 0 | 0 | TIPS |
| Laying on Bench Dumbbell Flys Both Arms | 3 | 10 | Chest |
| Push Ups | 3 | 12 | Chest |
| Power Clean | 3 | 5 | Olympic Lifts |
| Barbell Bench Press On Bench With Band | 3 | 6 | Chest |
Day 3
| Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|
| Jump Squat | 3 | 10 | Legs |
| Superset with | 0 | 0 | TIPS |
| Abductor Side Steps | 3 | 20 | Legs |
| Front Squat With Band | 3 | 15 | Legs |
| Jump Rope | 3 | 30 | Cardio |
| Box Squat with Bands | 3 | 8 | Legs |
| Two Legged Broad Jump | 3 | 10 | Plyometrics |
| Barbell Straight Legged Deadlift | 3 | 8 | Legs |
| Standing Bicep Curl Barbell Both Arms | 3 | 20 | Arms |
| Laying On Bench Dumbbell Tricep Extension Both Arms | 3 | 15 | Arms |
| Seated On Bench Bar Lat Pulldowns | 3 | 12 | Back |
| Reverse Grip Lat Pulldowns | 3 | 8 | Back |
| Plank | 3 | 30 | Abs |
| Laying on Ground Abdominal Crunches Hands by Head | 3 | 20 | Abs |
Day 4
| Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|
| Power Skips | 3 | 20 | Plyometrics |
| Depth Jump/Drop Jump | 3 | 12 | Plyometrics |
| Abductor Side Steps | 3 | 20 | Legs |
| Dot Drill (Front to Back) | 1 | 5 | Plyometrics |
| Dot Drill (One Leg- Right) | 1 | 5 | Plyometrics |
| Dot Drill (One leg- Left Leg) | 1 | 5 | Plyometrics |
| Dot Drill (Both legs- Skiing) | 1 | 5 | Plyometrics |
| Dot Drill (360) | 1 | 5 | Plyometrics |
| Barbell Deadlift | 3 | 5 | Legs |
| Hang Clean | 3 | 5 | Olympic Lifts |
| Barbell Squat | 3 | 8 | Legs |
| Barbell Walking Lunge | 3 | 5 | Legs |
| Prone Machine Leg Curl Both Legs | 3 | 10 | Legs |
| Standing Dumbbell Side Raise Both Arms | 3 | 8 | Shoulders |
| Superset with | 0 | 0 | TIPS |
| Standing Barbell Military Press | 3 | 8 | Shoulders |
| Standing Barbell Front Raise | 3 | 8 | Shoulders |
| Superset with | 0 | 0 | TIPS |
| Standing Barbell Upright Row | 3 | 10 | Shoulders |
