Shortcut To Strength: Day 27 - Power Focus

Drop the weights and focus on intensity. That's right; training for power is on the docket today.

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Today, focus on power and making the concentric portion of each movement as explosive as possible. Since explosiveness is the main objective, you'll be using a lower weight, starting with bodyweight jump squats and then using fifty percent of your 1-rep max or your 25-rep max for dumbbell presses, close-grip bench, and rows. You might be asking yourself, " What is my 25-rep max?" If you aren't sure what weight to begin with, aim for using about half as much weight as you typically do. It might be a bit of an ego hit, but remember—picking up a lighter set of dumbbells allows you to focus on explosiveness rather than simply lifting as much as possible. You're not trying to train to failure, but you are trying to make each and every movement count.

Power Focus
1

Bodyweight jump squat

3 sets of 5 reps
Bodyweight jump squat Bodyweight jump squat

2

Bench press

3 sets of 5 reps (50% of 1RM)
Bench press Bench press

3

Dumbbell push press (shown with kettlebells)

3 sets of 5 reps (25RM)
Dumbbell push press Dumbbell push press

4

Close-grip bench press

3 sets of 5 reps (25RM)
Close-grip bench press Close-grip bench press

5

Deadlift

3 sets of 5 reps (50% of 1RM)
Deadlift Deadlift

6

Dumbbell row

3 sets of 5 reps (25RM)
Dumbbell row Dumbbell row

7

Crunch

3 sets of 12 reps
Crunch Crunch




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