Strength and Power Training
Recommended Frequency:
Every week on Monday, Wednesday, Friday
You can customize this routine to suit your needs, so anything you don't like, change or skip it!
Powerlifting Session
This protocol is designed to improve your maximum strength through powerlifting exercises like the deadlift, bench press, and squat. Start with a proper warm-up, then perform the main lifts with heavy weights and low repetitions. Focus on proper form and gradually increase the weight over time. 🏋️♂️💪
Plyometric Circuit
This high-intensity protocol incorporates plyometric exercises like box jumps, squat jumps, and clapping push-ups to improve power, explosiveness, and overall athletic performance. Start with a warm-up, then perform the exercises in a circuit format with minimal rest between exercises. 💥🏃♀️
Box Jumps
Squat Jumps
Clapping Push-ups
- 💪Increased StrengthThis protocol is designed to improve your overall strength by challenging your muscles with heavy weights and low repetitions. As you progress, you'll be able to lift heavier loads, which can translate to improved functional strength and better performance in daily activities. 💪
- 💪Improved Bone DensityWeightlifting exercises like those in this protocol can help increase bone density, which is crucial for maintaining strong and healthy bones as you age. This can reduce the risk of osteoporosis and fractures. 🦴
- 💪Increased Muscle MassBy challenging your muscles with heavy loads, this protocol can stimulate muscle growth and help you build lean muscle mass. Maintaining a healthy amount of muscle mass is essential for maintaining strength, metabolism, and overall physical function as you age. 💪
- 💪Improved Power and ExplosivenessPlyometric exercises like those in this protocol are designed to improve your power and explosiveness by training your muscles to generate maximum force in a short amount of time. This can translate to improved athletic performance and better overall functional movement. 💥
- 💪Increased Coordination and AgilityThe explosive and reactive nature of plyometric exercises can help improve your coordination, balance, and overall agility, which can be beneficial for a wide range of physical activities and sports. 🤸♂️
- 💪Improved Bone DensityThe high-impact nature of plyometric exercises can help increase bone density, which is crucial for maintaining strong and healthy bones as you age. This can reduce the risk of osteoporosis and fractures. 🦴