Strength & Power Hurdles/Sprints
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Workout ATotal Body 1Workout CTotal Body 2
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ExerciseWeightRepsInfoSetsExerciseWeightRepsInfoSets
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Cluster 1Cluster 1
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DB Neutral Grip Bench44Bench Press44
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Single Leg RDL64Wide or Neutral Pullup63
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Cluster 2Cluster 2
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Box Squat44Box Squat44
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DB Row124Russian Twist123
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Cluster 3Cluster 3
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OH Push Press43RDL44
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Plank30s4Shrugs124
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Ankle Flexion (Dorsi & Plantar) w/ bands82
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Workout BChest, Tri, CoreWorkout DLegs, Back, Bi Focus
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ExerciseWeightRepsInfoSetsExerciseWeightRepsInfoSets
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Bench Press44Dead Lift44
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Incline DB Press44Kroc Row103
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OHP83Face Pulls123
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Dips153Box Speed Squat50%44
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Core workShrugs123
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Arnold press12@ End3Band TKE10@ End3
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Core work
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Shaded% of 1RM
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Week 1-34 sec lower - explode up50-65%
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Week 4-54 sec hold at bottom50-65%
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Week 6-8High Weight all power85%
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SubstitutionsUpper Back, Shoulder options
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ExerciseSub ForRepsInfoSets
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Overhead PressPush Press44
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Power CleansDeadlift54Do not use 4 sec lower power cleans
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Wide Grip Lat PullPullups104
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ShrugsArnolds64
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Rev. FlyRows84
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Kroc RowsDB Rows83
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