Here is a 16 week program for general athletic and physical development using the power station. It moves from higher volume and intensity increases as the weeks go on.
Weeks 1-4
Session A (Monday)
1. Deadlift. Start off with 3-5 set X 6-7 reps @ 8 RM with 2-3 mins rest, when you achieve 5 sets of 7 add 10Kgs when you try again.
2. Swings. 1 set of 50reps +
3a. Pull up (over hand grip). Start off with 3-5 set X 8 reps @ 10 RM 1 mins rest
3b. Military press. start off with 3-5 set X 8 reps @ 10 RM 1 mins rest
4. Anti rotational torsonator twist from spilt stance 3 set X 10-15 reps 1 mins rest
Session B (Wednesday)
Front squats. 3-5 set X 10 reps @ 12 RM with 2-3 mins rest, when you achieve 5 sets of 12 add 5-10Kgs when you try again.
2. Steps up (base of knee cap hight) 25 + rep each leg
3a. T-bar row. 3-5 set X 10 reps @ 12 RM 1 mins rest
3b. Ring push up or dips. 3-5 set X 10 reps @ 12 RM 1 mins rest
4. Ring roll out 3 set X 10-15 reps 1 mins rest
Session (C) Friday
Circuit 1
Yoke walks (empty) 45 sec work 15 sec rest
Dips 45 sec work 15 sec rest (use a band if you can do 45 of dips)
Pushing 45 sec work 15 sec rest
Chin 45 sec work 15 sec rest (use a band if you can do 45 of chin ups)
Rest 1 min and repeat 3-5 time.
Circuit
Sled pulls back 45 sec work 15 sec rest (use a band if you can do 45 of dips)
Incline rows (fat bar) 45 sec work 15 sec rest (use a band if you can do 45 of dips)
Sled pulls forward 45 sec work 15 sec rest (use a band if you can do 45 of dips)
Push ups 45 sec work 15 sec rest (use a band if you can do 45 of dips)
Rest 1 min and repeat 3-5 time.
Week 5 recovery week
Do the same program but cut the sets in half and perform your testing this week.
Weeks 6-10
Session A (Monday)
1. Back Squats. 2-3 Cluster* set X 10/2 reps @ 5 RM
* Rest 30 seconds between 2 reps until you get to 10 reps then rest 3 mins and repeat
2a.Weighted fat bar pull ups 3-5 set of 3-5 reps rest 90 sec
2b. military press 3-5 set of 3-5 reps rest 90 sec
3. Anti-rotational torsonator twist from lunge stance 3 set X 10-15 reps 1 mins rest
Session B (Wednesday)
1. Snatch-Grip Deadlift 2-3 Cluster* set X 10/5 reps @ 8 RM
* Rest 30 seconds between 5 reps until you get to 10 reps then rest 3 mins and repeat
2a. One arm rows 3-5 set X 8 reps @ 10 RM 1 mins rest
2b. Dips 3-5 set X 8 reps @ 10 RM 1 mins rest
3a. Plank 50 sec
3b. Side plank 50 sec
3b. Side plank (other side) 50 sec
Rest 1 min and repeat 3-5 time
Session C (Friday)
1. Bulgarian Squats 2-4 set X 10 reps @ 12 RM with 2-3 mins rest, when you achieve 4 sets of 12 add 5Kgs when you try again.
2a. Chin ups (add bands if needed) 2-3 set X 12 reps @ 15 RM 1 mins rest
2b. Ring push ups 2-3 set X 12 reps @ 15 RM 1 mins rest
3. Torsonator twist 3 set X 10-15 reps 1 mins rest
Week 11
Do the same program but cut the sets in half and perform your testing this week.
Weeks 12 -16
Session A (Monday)
1. Deadlift with band 2-3 Cluster* set X 10/2 reps @ 5 RM or 85% 1 RM with 65% from plates and 20% resistance from bands.
* Rest 30 seconds between 2 reps until you get to 10 reps then rest 3 mins and repeat
2a. fat bar pull ups with bands 3-5 set of 3-5 reps rest 90 sec
2b. military press with bands (20% resistance) 3-5 set of 3-5 reps rest 90 sec
3. torsonator twist with bands 3 set X 10 reps one side then other 1 mins rest
Session B (Wednesday)
1a.Front squats. 3-5 set X 2 reps @ 5RM rest 30 sec (place step)
1b. box jumps 3-5 set X 3 reps @ 90 max hight. Rest 3 min
2a. T-bar row 3-5 set X 8 reps @ 10 RM 1 mins rest
2b. ring push up 3-5 set X 8 reps @ 10 RM 1 mins rest
3a. Plank 50 sec
3b. Side plank 50 sec
3b. Side plank (other side) 50 sec
Rest 50 sec and repeat 3-5 time
Session C (Friday)
1a. One legged deadlift 3-5 set X 8 reps @ 10 RM
1b. Step up 3-5 set X 10 reps @ 12 RM 1 mins rest
*weaker side first both a and b then stronger then rest 1 min.
2a. Dips 3 set X 10-15 reps 1 mins rest
2b. Hammer grip pull ups 3 set X 10-15 reps 1 mins rest
3. Anti-rotational torsonator twist from squat stance 3 set X 10-15 reps 1 mins rest
Week 17
Week off.
