Notice however, that time is on the bottom of the fraction. What happens when you decrease the denominator of a fraction? Doesn't the fraction (equal to power) increase in value? To quickly illustrate: 100/100 = 1 When the denominator is lowered to 50 (100/50) the value increases to 2. When lowered again to 25 (100/25) the value of the fraction increases to a value of 4. If we lower the denominator all the way down to 1, (100/1) doesn't the value increase all the way to 100? To conclude, the value of a fraction will increase as the denominator decreases (provided that all else remains constant). With our equation, the value of the fraction is equal to power right? Well can't we increase the value of the fraction (power) by decreasing the denominator (time)? What I am proposing to you is that by decreasing the time it takes to perform a lift, you can significantly increase the power output. It is no secret that powerlifters usually lift explosively. This is exactly the reason why. As quickness and explosiveness is increased, the total time is decreased, thus an increase in power output. By the same token, increase any other variable in the equation (force or distance) and the power output will increase. Obviously if you increase the force, you will be generating more power. However, increasing distance is not practical, as we want to generate the most amount of power in the least amount of time.
The following power plan is an exceptionally effective one. I designed it a few years ago and used it for about three months before injuring myself on a job site. The gains I made in my three main lifts using this plan were inconceivable. Not only did they all skyrocket, but in a very short period of time. My deadlift inflated from a pathetic 285 pounds to an aspiring 425 pounds. My squats were quick to follow, blasting from 295 pounds to 390 pounds, and my bench press from 250 pounds to 305 pounds. I have used this plan with many people as well, and their results were very similar in the same regard.
Begin each day with a 5-10 minute cardio warm-up. Warm-up in some warm-up pants and a warm-up jacket. It is important to get your blood flowing through your veins, especially when you start the heavier lifting. You should use a stopwatch to time yourself between sets, leave no guessing.
|Week 1-4:||Week 5-8:||Week 9-12:|
|Day 1: Back, Biceps|
|-Barbell Curls||3x8||3x6||2x5/2x5 in a power rack.|
|(Week 9-12 break it into 2 portions using a power rack. For example, do bottom position with the pin 8 holes up, then do top position with the pin 7 holes up.)|
|Day 2: Endurance Run|
|Day 3: Chest, Triceps, Shoulders, Abs|
|-Dumbbell Shoulder Press (weeks 1-6)||3x8||3x6||3x4|
|-Barbell Shoulder Press (weeks 7-12)|
|-Decline Crunches into a sit-up (use dumbbells to add weight if you have to)||4x10||4x7||4x4|
|-Leg/Hip raises on an incline bench||4x10||4x7||4x4|
|Day 4: Rest and Recovery|
|Day 5: Legs|
|-Seated Leg Presses||3x8||4x6||4x4|
|-Leg Curls||3x8||3x6||3x8 (week 9-10)|
|(1st 8 weeks only)||3x6 (week 11-12)|
|-Stiff Legged Deadlifts|
|(Weeks 9-12 only)|
|-Standing Calf Raises||2x15||2x10||3x6|
|-Seated Calf Raises||2x15||2x10||3x6|
|(make sure you get full stretch and contraction)|
|Day 6: Rest and Recovery|
|Day 7: Rest and Recovery|
Make sure your getting plenty of rest at night. Immediately after each session you should be eating a full spectrum of carbohydrates from high to low glycemic and consuming whey protein. It should be a 3:1 ratio of carbs to protein respectively. Depending on your weight, 30-50 grams of protein would be ample and 90-150 grams of carbohydrates should compliment it very well.
Are you ready to build power in the gym and stop at nothing to achieve your goals? It is time to train with the utmost blinding intensity, be consistent, and greet the mental challenges you will endure with a smile on your face and an unparalleled eagerness to conquer them. It is your mental challenges in the next 12 weeks that will be your biggest battles, not the weight. Train like a true warrior, physically and mentally, and you will not falterâ€¦ you will NOT fail!
- Begin EVERY workout with a warm-up.
- For weeks 1-4 take 1.5 minutes between each set.
- For weeks 5-8 take 2 minutes between each set.
- For weeks 9-12 take 3-3.5 minutes between each set
- Drink plenty of water throughout and concentrate on good form all through the program.
- STRETCH AFTERWARDS
- Good luck!!!