Workout of the Week #7

4-Day Mixed-Method Power Development Workout

This strength training program is aimed at developing power.

This training program focuses on 4 strength training workouts a week, 2 upper body workouts, and 2 lower body workouts.

The lower body workouts are split into 1 ballistic day, and 1 dynamic day, and the upper body is also split into 1 ballistic day, and 1 dynamic day.

Consequently, the exercises are ballistic on the ballistic days, and band-resisted, aka accommodating resistance, on the dynamic day.

This is the 1st week of a 4-week strength training program.

Check out how to use this strength training program

Strength Training Workout Summary

Training Goal: Become more explosive

Training Intensity: 20-50% 1RM & 50-70% 1RM

Training Exertion: light

Training Split: Upper-Lower

Suitable for: Intermediate to advanced

Repetitions: 2-6

Training Effort: Dynamic

Welcome to workout of the week number seven. This time we look at a 4-day power development program. A four day upper lower split for power development.

The training goal is that you want to become more explosive so we want to develop power also known as power development.

In this program we use a mixed method power training approach where we work ballistically and dynamically.

What are the training variables?

The training intensity is 20 to 50% of the 1RM for the ballistic power training, and 50 to 70% of the 1RM for the dynamic power training.

The repetition range is 2 to 6, and the exertion is light to medium. We discussed the exertion for power training in workout of the week number 2, where I explained that if you want to work on power it needs to be in a state of no fatigue, therefore the exertion needs to be light to moderate and the focus is on overcoming resistance as explosive as possible. So the training effort it’s a dynamic effort and I’ve put into brackets ballistic usually the ballistic effort is a sub-effort of the dynamic effort, but I in my head use it as a separate effort.

So the dynamic effort, if you look at the literature you’ll only find the dynamic effort, and you will not find ballistic effort, but it makes it easier for me to have the structure for the power training in my head.

So let’s talk exercises.

It’s based on the fundamental movements of squatting hinging pushing pulling and the difference here is the ballistic exercises and the dynamic exercises, dynamic meaning we use accommodating resistance.

So now the question is, what is ballistic in the first place?

Ballistic is specified and defined as the X object goes into a free flight.

What could that be?

That could be you and your body weight that goes into a free flight. You, your body weight, and external weight that goes into a free flight, so this system mass. Think about squat jumps, so you have barbell on your back and you jump. You have a trap bar in your hands and you jump. These are ballistic exercises, also medicine ball throws, the x object, now the medicine ball, goes into a free flight. It could be kettle bell throws. Not a lot of people do that, but we do it at times. That could also be done ballistically.

And dynamically just refers to accommodating resistance, so you do a Back Squat and you have bands attached to it, so that you have the ability to accelerate throughout the entire range of movement.

The exercise order. We go from most complex to least complex or from most explosive to less explosive for the ballistic effort.

Let’s have a look at some more training variables.

It’s a 4 day a week training frequency, we use a station training as training organization, which includes some complexes and the training split is an upper lower split.

So how does it look?

Here’s our program, and we jump right into it. So here we are inside of our power training program and there if you download that PDF, you get a short overview of the power training workout. So it’s a 4-day upper lower split. I would do the weekly planning as is it is as it is specified here, where you work on two consecutive days, you get a day off and another two consecutive days we work.

The ballistic power workouts first followed by the dynamic power workouts and each workout is focused on the lower body and the next one on the upper body.

So how does it look?

Here we are in the workout number 1, the lower body ballistic workout. You can see on the left side it’s a station training approach, so you do exercise number one, followed by exercise number two, followed by exercise number three. And yes, it’s only three exercises, but it’s also power development done in a state of no fatigue. It’s not the purpose of you want to leave the gym as fatigued as possible.

It’s that you want to stimulate something, you want to become more explosive, so you need to set a stimulus to become more explosive.

The first exercise is a medicine ball scoop or for the strong ones you take a kettle bell. I mentioned that before, you take a kettlebell just make sure you are somewhere where you can throw the kettlebell away. Next one is the barbell jump squats, and you have the single-legged leg press throw.

The tempo is explosive and the inter-serial rest is 4 minutes.

So now the question is when we go to reps sets, and intensity, reps and sets, it’s probably pretty straightforward, but the intensity 20% of what?

Maximum kettlebell throw?

No what I do, and again that is probably more an art, rather than a science, but it works very well in practice, believe me that.

We have exercise families. What does that mean?

So the parent exercise of the medicine ball scoop is the power clean or the clean. Don’t think I’m crazy, I’ve done that a couple of times and it does work very well. So you take the 1 RM of your power clean and then use 20% of that for the medicine ball scoop or the kettle bell throw.

So meaning, if you can clean 100 kilos for one repetition, you take a 20 kilo medicine ball, I know not everyone has access to it, but well if you want to work at these intensities you need to have either a 20 kilo medicine ball or a 20 kilo kettlebell and then be able to throw it somewhere. So it could be a sand pitch on the track.

And then barbell jump squats, the parent exercise is the back squat, so you take 20% of your back squat and you do three repetitions for three sets. And the single-legged leg press throw, the parent exercise here is not so difficult, it’s the single-legged leg press, so you take 20% of your 1 RM in the single legged leg press, and just throw it away.

Let’s go to workout number two, which is the upper body ballistic workout here we have we start with a complex, 1A and 1B, which is the medicine ball push press followed by the medicine ball slam. So one is an upper body push, the other one is an upper body pull. I’ve specified the push press as we really want to put emphasis on the arm movement, not so much on the lower body movement. There’s a slight distinction between the exercises, so this one is more like an explosive shoulder press and the MB slam, that’s an upper body pull movement and then exercise number two is the bench throw, you do it in the Smith machine and you throw it up and catch it.

How does it look?

Again we do our medicine ball push press 2 minutes of rest, we do our medicine ball slam 4 minutes of rest and then go to the next set. The intensity is here, we start with 20% and do three sets of three reps. Again the question is, 20% of what?

I just explained the concept of the parent exercise, so here the parent exercise of the medicine ball push press is the shoulder press and the parent exercise of the slam is the pullup. Aand the bench bench throw? Very simple the parent exercise is the bench press. So you can calculate on the Maxes from these exercises.

Then we go to our workout number 3, the lower body dynamic power workout. Here we do exercise one finish exercise one, go to exercise two, finish exercise two, and go to exercise three. 4 minutes of inter serial rest.

All exercises are band resisted, so that you can accelerate throughout the entire movement, called accommodating resistance and we do three sets of four repetitions at 50% 1 RM for all exercises.

And then we go to our workout number four, the upper body dynamic power training. And here again we have a we start with a complex we have the bench press band resisted and the bench row band resisted. This complex and then we move into our cable Push Pull also here we have four repetitions three sets at 50% of the 1 RM and that concludes our four days of training for power.

If you download the PDF you get the overview of the glossary here, where everything is explained, and you get a little bit about myself what people have to say about me and then last but certainly not least you can download the full 4 week customizable program in the membership area.

Let’s jump back into our presentation.

What are the next steps?

You download this program that we just talked about.

If you think that is valuable, you join the membership to get the four-week program for yourself or your athlete and if there’s any energy left in you, you like and subscribe to this video.

I see you in the next week, which is week number eight, where we go to a six day a week bro split of maximizing muscular hypertrophy through a mixed method muscle building approach.