DAY 1

Total Body (TB) Max Power, Levels I-III – Male

Instructions

• Before any workout, do 5-10 minutes total of:

  • general warm-up (e.g. cardio) to gradually raise heart rate,

  • flexibility or dynamic warm-up (e.g. plyos) for range of motion at joints,

  • specific warm-up (e.g. light squats for gym workouts, or sprints at 50-60% effort for track workouts).

Complete exercises and sets in the order listed, with minimal rest between exercises; rest between sets according to instructions. Every set is max effort. Choose a weight that makes the exercise difficult but doable by the last rep of the last set.

Level I

Set #1:

• 5 x KB Snatch /arm

• 12 x DB Push Press

• 8 x Broad Jumps

x 3-4 Sets

Rest x 3’ between sets

Set #2:

• 12 x Bar Bent Over Row

• 15 x Box Lateral Step-overs /leg

• 10 x Seated Alt. Arm DB Overhead Press /arm

• 10 x Bar Romanian Deadlifts

x 2-3 Sets

Rest x 2-3’ between sets

Set #3:

• 20 x Weighted Decline Bench Sit-ups

• 15 x Hanging Knee Raises

• 10 x Lateral Crunch on Hip Extension Machine

x 2-3 Sets

Rest x 0-20’’ between sets

Level II

Set #1:

• 3 x Bar Hang Clean (from floor) with Front Squat

• 12 x Bar Push Press

• 8 x Broad Jumps, Hands on Head

x 3-4 Sets

Rest x 3’ between sets

Set #2:

• 10 x Alt. Side MB Slams

• 15 x Alt. Leg Split Squat Jumps

• 10 x Single Leg, Alternating Arm Overhead Press /arm

• 15 x Alternating Leg Lateral Lunges /leg

x 2-3 Sets

Rest x 2-3’ between sets

Set #3:

• 6 x Alt. Side + Middle Decl. Bench Sit-ups

• 12 x Alt. Side Hanging Knee Raises

x 3 Sets

Rest x 0-20’’ between sets

Level III

Set #1:

• 3 x Bar Hang Clean (from knees) with Front Squat

x 3-5 Sets

Rest x 3’ between sets

Set #2:

• 10 x Bar Push Press

• 8 x Depth Jumps

• 10 x Alternating Side MB Slams

• 10 x DB Alt. Leg Lateral Lunges /leg

x 3-4 Sets

Rest x 2-3’ between sets

Set #3:

• 20 x Bar Landmines

• 10 x Alt. Side Hanging Leg Raises

• 10 x Weighted Lateral Crunch on Hip Extension Machine /side

x 3-4 Sets

Rest x 0-20’’ between sets

Additional Instructions and Safety Requirements

For the heaviest exercises, e.g. bar back squat, front squat, deadlift, and chest press, choose weight based on a percentage of estimated 1-Rep Max (RM) for that exercise. Before attempting a set, do a 1-rep max test for that exercise (have a spotter and/or safety bars), or estimate your max and start with a set of 60% of that value. When repetitions (reps) are less, use more weight; when reps are higher, use less weight. For example, if the exercise is x 10 reps, use 60-70% of the estimated 1RM. For the same exercise for x 4-6 reps, use 85-90% of 1-RM).  Before putting the desired weight on the bar for the set, always complete 1-2 sets of 3-6 reps with light (e.g. 30-50% of 1RM) and medium weight (60-70% of 1RM) weight. If a set of chest press is included, warm up arms separately with Dumbell (DB) chest press and/or push-ups before starting set with heaviest weights.

*NOTE: If you are new to working out or to following this plan, allow 1 hour for workouts and complete as many sets and reps as you can. Include rest, and a 10-15 minute warm-up. Follow the workout for Level I, II, or III for all 6 weeks, first focusing on technique and coordination, then increasing weight, sets, and reps as you improve efficiency. Increase sets and reps before increasing weight. For Levels II and III, you may replace versions of major exercises if desired (e.g. deadlift, bar chest press, hack squat) and/or increase weight after the first week.

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DAY 2

Track Workouts

Instructions

• Complete track workouts after a general & dynamic warm-up.
• A ‘sprint’ indicates an effort of 9 or 9.5 out of 10, 10 being your top speed.
• Rest the number of seconds (‘’) indicated between reps.
• Rest x ~3-5’ (minutes) between sets.

Workout

Set #1:

• Sprint x 100m x 5
• Rest x 60'' between reps

Set #2:

• Sprint x 200m x 1

Take a 5’ break

Repeat Sets #1 & #2