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Homemade Program - Using PowerAthlete Template w/ Throws and Sprints
Posted on 3/16/22 at 3:59 pm
Posted on 3/16/22 at 3:59 pm
Firstly, I'm nothing special when it comes to lifting weights, but I enjoy it and I think it's important. I also like learning about S&C and tinkering with my program. Thought I'd share and open to feedback.
I've been running this as a Linear Progression for the past couple months. An article that John Welborn (Power Athlete HQ) wrote outlined his template which is Squat, Bench, Deadlift, OHP, and Powerclean combined with sprinting. I also took some points from Chad Wesley Smith to incorporate med ball throws and jumps for power.
Monday:
Running warm-up (a-skips, b-skips, lunges)
Sled Sprints - 4x40 yards
Sled Backwards Drags - 4x40 yards
OHP - 3x5
Squat - 3x5 superset w/ box jumps - 3x3
Close-grip bench - 4x8
Gorilla Rows - 4x6 each arm
Glute ham roller - 3x10
Superset: Leg raises - 3x20 w/ Med Ball Slams - 3x6 w/ DB Overhead Carry - 3x40 yards
Tuesday:
Shoulder and Core Warm-up
Med Ball Shotput Throws - 4x2x2 both sides
Hop to Broad Jump - 4x2
Deadlift - 3x5 superset w/ Kettlebell jumps 3x3
Shrugs - 3x10
Neck Harness - 3x10
Chin ups - 4 x max reps
Superset: Ab roller - 3x10 w/ Band twists - 3x20 w/ DB Farmer Walks - 3x40 yards
Wednesday:
Rest
Thursday:
Running Warmup
Flying starts - 2x40 yards
Sprints - 2x20 yards
Bounds - 2x20 yards
High Skips - 2x20 yards
Bench - 3x5 superset w/ Clap pushups - 3 x 3
Squat - 3x5
Alternating DB Press - 4x8
Pull ups - 4 x Max reps
Lunge to step-up - 3x10
Superset: Leg raises - 3x20 w/ Med ball side toss - 3 x 6 w/ Sand Bag carry - 3x40 yards
Friday:
Shoulder and Core Warm-up
Med Ball Chest Throw - 4x3
Med Ball Backwards Toss - 4x3
Power Clean - 5x3
Power Press - 3x3
Alt DB Curls - 3x10
Neck Harness - 3x10
Superset: Weighted situps - 3x20 w/ Sledge Hammer - 3 x 10 x10 both sides w/ Single arm farmers walks - 3x40 yards
Saturday/Sunday:
Rest
I've been running this as a Linear Progression for the past couple months. An article that John Welborn (Power Athlete HQ) wrote outlined his template which is Squat, Bench, Deadlift, OHP, and Powerclean combined with sprinting. I also took some points from Chad Wesley Smith to incorporate med ball throws and jumps for power.
Monday:
Running warm-up (a-skips, b-skips, lunges)
Sled Sprints - 4x40 yards
Sled Backwards Drags - 4x40 yards
OHP - 3x5
Squat - 3x5 superset w/ box jumps - 3x3
Close-grip bench - 4x8
Gorilla Rows - 4x6 each arm
Glute ham roller - 3x10
Superset: Leg raises - 3x20 w/ Med Ball Slams - 3x6 w/ DB Overhead Carry - 3x40 yards
Tuesday:
Shoulder and Core Warm-up
Med Ball Shotput Throws - 4x2x2 both sides
Hop to Broad Jump - 4x2
Deadlift - 3x5 superset w/ Kettlebell jumps 3x3
Shrugs - 3x10
Neck Harness - 3x10
Chin ups - 4 x max reps
Superset: Ab roller - 3x10 w/ Band twists - 3x20 w/ DB Farmer Walks - 3x40 yards
Wednesday:
Rest
Thursday:
Running Warmup
Flying starts - 2x40 yards
Sprints - 2x20 yards
Bounds - 2x20 yards
High Skips - 2x20 yards
Bench - 3x5 superset w/ Clap pushups - 3 x 3
Squat - 3x5
Alternating DB Press - 4x8
Pull ups - 4 x Max reps
Lunge to step-up - 3x10
Superset: Leg raises - 3x20 w/ Med ball side toss - 3 x 6 w/ Sand Bag carry - 3x40 yards
Friday:
Shoulder and Core Warm-up
Med Ball Chest Throw - 4x3
Med Ball Backwards Toss - 4x3
Power Clean - 5x3
Power Press - 3x3
Alt DB Curls - 3x10
Neck Harness - 3x10
Superset: Weighted situps - 3x20 w/ Sledge Hammer - 3 x 10 x10 both sides w/ Single arm farmers walks - 3x40 yards
Saturday/Sunday:
Rest
This post was edited on 3/16/22 at 4:03 pm
2
Posted on 3/16/22 at 5:55 pm to SaintTiger80
Looks good man. Appreciate you sharing.
What are your goals with this?
What are your goals with this?
Posted on 3/17/22 at 11:05 am to lsu777
Thanks!
The main goal is strength and power. I guess you could call it general physical preparedness (GPP). Just stay fit and ready.
Basically, what Pat McNamara says... you should workout to be able to save your life, save someone else's life, or kick someone's arse.
I'll see how far the 3x5s can take me. I probably have another six weeks of going up every week. The sprints and throws just help me feel more athletic.
The main goal is strength and power. I guess you could call it general physical preparedness (GPP). Just stay fit and ready.
Basically, what Pat McNamara says... you should workout to be able to save your life, save someone else's life, or kick someone's arse.
I'll see how far the 3x5s can take me. I probably have another six weeks of going up every week. The sprints and throws just help me feel more athletic.
Posted on 5/1/22 at 2:23 pm to SaintTiger80
Going to start running this tomorrow with some slight changes because I don’t quite have all this equipment in my home gym.
I’ve also never Olympic lifted. Always powerlifted. So they’ll be some slow going on Friday for the first couple of weeks if not months. But I like this set up and will progress it, potentially, until Squatober.
Thanks for posting, Saint!
I’ve also never Olympic lifted. Always powerlifted. So they’ll be some slow going on Friday for the first couple of weeks if not months. But I like this set up and will progress it, potentially, until Squatober.
Thanks for posting, Saint!
This post was edited on 5/1/22 at 2:24 pm
Posted on 5/1/22 at 9:37 pm to GeorgeTheGreek
quote:
I’ve also never Olympic lifted. Always powerlifted. So they’ll be some slow going on Friday for the first couple of weeks if not months.
FWIW, I’ve 100% switched to sandbag power cleans/clean & press and I freaking love it. A 135lb sandbag can be a bitch to clean, so the weight is sufficient to build the power/explosive element.
The big plus for me is that it’s really hard to get hurt with sandbags. Drop it on your leg, hit your collarbone, whatever, and brush burn is the worst outcome.
I’ve been running Power Athlete programs for years and found sandbag work via them
This post was edited on 5/1/22 at 9:38 pm
Posted on 5/2/22 at 9:18 am to LSUfan20005
Love it, but I need to get the basic bar path and timing down for cleans with a barbell before I progress to sandbags.
Posted on 5/2/22 at 9:30 am to GeorgeTheGreek
quote:
Love it, but I need to get the basic bar path and timing down for cleans with a barbell before I progress to sandbags
A sandbag and a barbell clean aren't really the same movement
Posted on 5/2/22 at 1:22 pm to Mingo Was His NameO
Never done either so no idea. Either way I don’t own sandbags.
Posted on 5/2/22 at 1:41 pm to GeorgeTheGreek
quote:
Never done either so no idea. Either way I don’t own sandbags.
Did you never play sports? I think I did my first power clean at like 11.
Its cool if you didn't, I'm just surprised you've never done a clean, they're staples of high school strength programs for pretty much every sport.
Posted on 5/2/22 at 1:51 pm to Mingo Was His NameO
I had never done one before, and played sports in high school. We had them in the program but no one coached us the correct way to do anything. It was a joke.
Posted on 5/2/22 at 3:56 pm to burgeman
quote:
I had never done one before, and played sports in high school. We had them in the program but no one coached us the correct way to do anything. It was a joke.
This.
Posted on 5/3/22 at 10:31 am to GeorgeTheGreek
Thanks man! It was a good program.. I ran it until April and definitely saw progress. More than anything the sprints, throws, and rotational work made me feel more athletic while still getting barbell work in. Hat's off to Powerathlete for putting the template out on the internet. I just filled in the accessories and conditioning.
One thing to remember, for anything explosive you want to give a max effort and then rest adequately before the next rep. You're not going for fatigue. You want max speed on runs, max height or distance on jumps or throws. This all comes from Chad Wesley Smith who was a NCAA shotput champion then turned powerlifter.
Yeah, power cleans can feel awkward until you get the timing down between the pull and the rack position. I'm not a professional coach or anything, but it always helped me to focus on dropping my butt to get under the bar (instead of leaning forward) and emphasize driving my elbows under and up to the rack position. Then, it's just a front squat. You seem to have a good mindset about what to expect so you'll be good!
One thing to remember, for anything explosive you want to give a max effort and then rest adequately before the next rep. You're not going for fatigue. You want max speed on runs, max height or distance on jumps or throws. This all comes from Chad Wesley Smith who was a NCAA shotput champion then turned powerlifter.
Yeah, power cleans can feel awkward until you get the timing down between the pull and the rack position. I'm not a professional coach or anything, but it always helped me to focus on dropping my butt to get under the bar (instead of leaning forward) and emphasize driving my elbows under and up to the rack position. Then, it's just a front squat. You seem to have a good mindset about what to expect so you'll be good!
This post was edited on 5/3/22 at 1:29 pm
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