Day 1: Strength/Power Workout

Ryan Basham October 6, 2021

Lesson Progress

0% Complete

Barbell Front Squat

Sets: 4 Reps: 4

Target Weight: 1-2 Reps in Reserve After Set

*Note – Reps are decreasing weekly, weight should increase accordingly.

2. Vertical Jump

Sets: 4 Reps: 3
Measure whenever possible, and add height in rep tracking notes.
*NOTE – All Jump Variations should be done as follows: 1st set 75% effort, 2nd set and beyond MAX EFFORT

3. Split Squat

Sets: 4 Reps: 6 w/ each leg, 12 total
Target Weight: 2-3 Reps in Reserve After Set

4. Split Jumps

Sets: 4 Reps: 3 of each variation
*NOTE – All Jump Variations should be done as follows: 1st set 75% effort, 2nd set and beyond MAX EFFORT

5. Alternating DB Press

Sets: 4 Reps: 4 w/ each arm, 8 total
Target Weight: 1-2 Reps in Reserve After Set
*Note – Reps are decreasing weekly, weight should increase accordingly.

6. Bent Over Row