Athletic Power
Explosive work while the nervous system is fresh: jumps and cleans first, strength second, conditioning last. Every power rep is fast. If the bar or the body slows down, the set is over.
See your setup in four steps
- Length
- 8 weeks
- Days a week
- 4
- Sessions
- 32
- Exercises
- 14
Equipment: Barbell, Bodyweight, Dumbbell, Kettlebell and Cardio machine
The program, week by week
Each line is sets × reps (or time) at the load to use: RPE is how hard the set should feel out of 10, and a percentage is of your one-rep max. Estimate your one-rep max.
Week 1
4 sessions
Day 1Power + Lower
- Box Jump
Step down, never jump down.
5×3 @ BW · rest 1m30
- Barbell Power Clean
Speed over load.
5×3 @ RPE 7 · rest 2m30
4×5 @ RPE 8 · rest 2m30
3×8 @ RPE 7 · rest 2m
Day 2Upper Strength
4×5 @ RPE 8 · rest 2m30
4×8 @ BW · rest 1m30
3×8 @ RPE 8 · rest 2m
- Farmers Carry
Metres per trip.
3×40 @ RPE 8 · rest 1m15
Day 3Power + Conditioning
5×15 @ RPE 8 · rest 1m15
4×5 @ BW · rest 1m30
- Rowing Intervals
Metres per interval.
8×250 @ RPE 8 · rest 1m30
Day 4Full Body
4×6 @ RPE 8 · rest 2m30
4×8 @ RPE 8 · rest 2m
3×10 @ RPE 8 · rest 1m30
3×12 @ BW · rest 1m
Week 2
4 sessions
Day 1Power + Lower
- Box Jump
Step down, never jump down.
5×3 @ BW · rest 1m30
- Barbell Power Clean
Speed over load.
5×3 @ RPE 7 · rest 2m30
4×5 @ RPE 8 · rest 2m30
3×8 @ RPE 7 · rest 2m
Day 2Upper Strength
4×5 @ RPE 8 · rest 2m30
4×8 @ BW · rest 1m30
3×8 @ RPE 8 · rest 2m
- Farmers Carry
Metres per trip.
3×40 @ RPE 8 · rest 1m15
Day 3Power + Conditioning
5×15 @ RPE 8 · rest 1m15
4×5 @ BW · rest 1m30
- Rowing Intervals
Metres per interval.
8×250 @ RPE 8 · rest 1m30
Day 4Full Body
4×6 @ RPE 8 · rest 2m30
4×8 @ RPE 8 · rest 2m
3×10 @ RPE 8 · rest 1m30
3×12 @ BW · rest 1m
Week 3
4 sessions
Day 1Power + Lower
- Box Jump
Step down, never jump down.
5×3 @ BW · rest 1m30
- Barbell Power Clean
Speed over load.
5×3 @ RPE 7 · rest 2m30
4×5 @ RPE 8 · rest 2m30
3×8 @ RPE 7 · rest 2m
Day 2Upper Strength
4×5 @ RPE 8 · rest 2m30
4×8 @ BW · rest 1m30
3×8 @ RPE 8 · rest 2m
- Farmers Carry
Metres per trip.
3×40 @ RPE 8 · rest 1m15
Day 3Power + Conditioning
5×15 @ RPE 8 · rest 1m15
4×5 @ BW · rest 1m30
- Rowing Intervals
Metres per interval.
8×250 @ RPE 8 · rest 1m30
Day 4Full Body
4×6 @ RPE 8 · rest 2m30
4×8 @ RPE 8 · rest 2m
3×10 @ RPE 8 · rest 1m30
3×12 @ BW · rest 1m
Week 4
4 sessions
Day 1Power + Lower
- Box Jump
Step down, never jump down.
5×3 @ BW · rest 1m30
- Barbell Power Clean
Speed over load.
5×3 @ RPE 7 · rest 2m30
4×5 @ RPE 8 · rest 2m30
3×8 @ RPE 7 · rest 2m
Day 2Upper Strength
4×5 @ RPE 8 · rest 2m30
4×8 @ BW · rest 1m30
3×8 @ RPE 8 · rest 2m
- Farmers Carry
Metres per trip.
3×40 @ RPE 8 · rest 1m15
Day 3Power + Conditioning
5×15 @ RPE 8 · rest 1m15
4×5 @ BW · rest 1m30
- Rowing Intervals
Metres per interval.
8×250 @ RPE 8 · rest 1m30
Day 4Full Body
4×6 @ RPE 8 · rest 2m30
4×8 @ RPE 8 · rest 2m
3×10 @ RPE 8 · rest 1m30
3×12 @ BW · rest 1m
Week 5
4 sessions
Day 1Power + Lower
- Box Jump
Step down, never jump down.
5×3 @ BW · rest 1m30
- Barbell Power Clean
Speed over load.
5×3 @ RPE 7 · rest 2m30
4×5 @ RPE 8 · rest 2m30
3×8 @ RPE 7 · rest 2m
Day 2Upper Strength
4×5 @ RPE 8 · rest 2m30
4×8 @ BW · rest 1m30
3×8 @ RPE 8 · rest 2m
- Farmers Carry
Metres per trip.
3×40 @ RPE 8 · rest 1m15
Day 3Power + Conditioning
5×15 @ RPE 8 · rest 1m15
4×5 @ BW · rest 1m30
- Rowing Intervals
Metres per interval.
8×250 @ RPE 8 · rest 1m30
Day 4Full Body
4×6 @ RPE 8 · rest 2m30
4×8 @ RPE 8 · rest 2m
3×10 @ RPE 8 · rest 1m30
3×12 @ BW · rest 1m
Week 6
4 sessions
Day 1Power + Lower
- Box Jump
Step down, never jump down.
5×3 @ BW · rest 1m30
- Barbell Power Clean
Speed over load.
5×3 @ RPE 7 · rest 2m30
4×5 @ RPE 8 · rest 2m30
3×8 @ RPE 7 · rest 2m
Day 2Upper Strength
4×5 @ RPE 8 · rest 2m30
4×8 @ BW · rest 1m30
3×8 @ RPE 8 · rest 2m
- Farmers Carry
Metres per trip.
3×40 @ RPE 8 · rest 1m15
Day 3Power + Conditioning
5×15 @ RPE 8 · rest 1m15
4×5 @ BW · rest 1m30
- Rowing Intervals
Metres per interval.
8×250 @ RPE 8 · rest 1m30
Day 4Full Body
4×6 @ RPE 8 · rest 2m30
4×8 @ RPE 8 · rest 2m
3×10 @ RPE 8 · rest 1m30
3×12 @ BW · rest 1m
Week 7
4 sessions
Day 1Power + Lower
- Box Jump
Step down, never jump down.
5×3 @ BW · rest 1m30
- Barbell Power Clean
Speed over load.
5×3 @ RPE 7 · rest 2m30
4×5 @ RPE 8 · rest 2m30
3×8 @ RPE 7 · rest 2m
Day 2Upper Strength
4×5 @ RPE 8 · rest 2m30
4×8 @ BW · rest 1m30
3×8 @ RPE 8 · rest 2m
- Farmers Carry
Metres per trip.
3×40 @ RPE 8 · rest 1m15
Day 3Power + Conditioning
5×15 @ RPE 8 · rest 1m15
4×5 @ BW · rest 1m30
- Rowing Intervals
Metres per interval.
8×250 @ RPE 8 · rest 1m30
Day 4Full Body
4×6 @ RPE 8 · rest 2m30
4×8 @ RPE 8 · rest 2m
3×10 @ RPE 8 · rest 1m30
3×12 @ BW · rest 1m
Week 8
4 sessions
Day 1Power + Lower
- Box Jump
Step down, never jump down.
5×3 @ BW · rest 1m30
- Barbell Power Clean
Speed over load.
5×3 @ RPE 7 · rest 2m30
4×5 @ RPE 8 · rest 2m30
3×8 @ RPE 7 · rest 2m
Day 2Upper Strength
4×5 @ RPE 8 · rest 2m30
4×8 @ BW · rest 1m30
3×8 @ RPE 8 · rest 2m
- Farmers Carry
Metres per trip.
3×40 @ RPE 8 · rest 1m15
Day 3Power + Conditioning
5×15 @ RPE 8 · rest 1m15
4×5 @ BW · rest 1m30
- Rowing Intervals
Metres per interval.
8×250 @ RPE 8 · rest 1m30
Day 4Full Body
4×6 @ RPE 8 · rest 2m30
4×8 @ RPE 8 · rest 2m
3×10 @ RPE 8 · rest 1m30
3×12 @ BW · rest 1m
Questions
- How many days a week is Athletic Power?
- 4 sessions a week for 8 weeks, 32 sessions in all. Each one is written out below with every exercise, set, rep, load and rest.
- What equipment does Athletic Power need?
- It uses barbell, bodyweight, dumbbell, kettlebell and cardio machine.
- Is Athletic Power free?
- Yes. Read it here for free, or run it in CoachVana with a free account: pick it from the program library and every set you log is saved, with rest timers and your personal records.
- Can a coach give Athletic Power to a client?
- Yes. A coach assigns it to a client, changes the client's copy to fit them, and sees every set the client logs. CoachVana is free for a coach's first 3 clients.
Run Athletic Power free
Create a free account, pick it from the program library, and CoachVana logs every set with rest timers and your personal records. Coaches can assign it to clients.
See your setup in four steps
Your first 3 clients are free. 0% commission on everything you sell.