Power workout routine

The following routine is designed primarily to improve strength, although can also beneficial in building body mass (depending on diet and no of reps). Although essentially a generic power routine, I would recommend it be part of any workout for power sports such as Rugby, Football (American) or Rowing.

Day1: Back and BicepsVariationSets x Reps
Warmup: Renegade Rows2x16
Pullups (overarm grip}Weight loaded3x12
Bent over rowsWide Grip3x12
Pullups (underarm) Weight loaded3x12

Day2: Chest and TricepsVariationSetsxReps
Warmup: PressupsRepeat close then wide arm2x16
Bench Press3x8
Inclined Dumbell Press3x12
DipsWeight loaded3x12
Tricep Press (Skull Crushers)Superset with close-grip bench3x12

Day3: Legs and ShouldersVariationSetsxReps
Warmup: Kettlebell SwingsSquat and swing2x16
Lunge WalksWeight loaded3x12
Straight-legged DeadliftLegs wide, feet 45 degrees3x12

Helpful Tips:

  • Warm up (obviously). Personally I always warm up with a low weight for the exercise I am performing.
  • Avoid machines as they restrict movement and can isolate the muscle too much thus not engage other muscle groups such as core.
  • Do not wear a belt (unless injured or training one-rep max). Again, use of a belt will weaken the core.
  • Use a partner (spotter) for heavy lifts
  • Aim to complete reps to a count of 4 (i.e. 8 reps + 4 spotter-assisted)

11 thoughts on “Power workout routine

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