Power is a combination of strength and speed. Performing power training exercises increase explosiveness, strength, and hopping ability.
From athletes to Crossfitters, many fitness enthusiasts perform power training to enhance their fitness level and improve their shape.
And if you’re one of those who want to develop their strength and speed through power training, this article is for you.
Here, I’ve shared an ultimate 4-week power training program that can help you take your fitness to the next level and boost your athleticism.
Power Training Exercises List
Here are all exercises you’ll do in this power training workout program. This includes plyometric jumps, ballistic exercises, and explosive lifts.
You’ll do a combination of all three movements to improve your strength, agility, high jumps, and athletic performance.
- Muscle Snatch
- Pike Jump
- Power Clean
- Box Jump March
- Push Press
- Push Jerk
- Box Jump
- Jump Squat
- Broad Jump
- Kettlebell Swing
- Tuck Jump
- Skater Jump
- Prowler / Sled Sprint
- Double Leg Butt Kick
- Plyometric Push-Up
- Power Clean and Split Jerk
- Speed Bench Press
- Medicine Ball Chest Pass
- Lateral Box Jump
- Medicine Ball Slams
- Standing Rotational Med Ball Throw
- Clean and Press
- Landmine Core Rotation
- Kneeling Squat Jump
Program Summary and Description
1. Goal – This program will help you build up strength, speed, endurance, and explosiveness.
2. Who can do it? – Anyone who wants to improve overall athletic performance can follow this program. However, it is challenging and will test your fitness level.
3. Sessions/week – You’ll train three times a week (alternate days).
4. Duration/session – The one power training session will take 45-60 minutes to complete.
5. Target Gender – Both males and females can use this program to improve their athleticism.
Health Disclaimer: This program isn’t for everyone. Consult with a professional before starting this program if you have any injury or health issues.
4 Week Power Training Program for Strength & Speed
Instructions to perform power training:
- Rounds: Perform three to five rounds each training day.
- Rest: Keep the rest time as short as possible between exercises and rounds.
- Pattern: You’ll start your training with an aerobic exercise, followed by a power lift, plyometric, again power lift, and then a ballistic exercise.
- Warm-up: Perform static stretching, low-intensity cardio exercises, and light lifting for 5-10 minutes to prepare for the main workout.
Week 1
Monday
| Exercise | Activity |
|---|---|
| Burpee | 10 reps |
| Power Clean | 10 reps |
| Pike Jump | 20 reps |
| Push Press | 15 reps |
| Medicine Ball Slams | 20 reps |
Wednesday
| Exercise | Activity |
|---|---|
| Squat Jump | 15 reps |
| Muscle Snatch | 10 reps |
| Front Box Jump | 15 reps |
| Push Jerk | 10 reps |
| Rotational Med Ball Throw | 10 reps/side |
Friday
| Exercise | Activity |
|---|---|
| Mountain Climber | 30-sec |
| Clean and Press | 10 reps |
| Lateral Box Jump | 10 reps/side |
| Landmine Core Rotation | 10 reps/side |
| Medicine Ball Slams | 20 reps |
Week 2
Monday
| Exercise | Activity |
|---|---|
| Jumping Lunges | 10 reps/leg |
| Clean and Split Jerk | 5 reps/side |
| Broad Jump | 15 reps |
| Speed Bench Press | 15 reps |
| Kettlebell Swing | 20 reps |
Wednesday
| Exercise | Activity |
|---|---|
| Lunge Front Kick | 10 reps/side |
| Power Clean | 10 reps |
| Box Jump March | 1-minute |
| Push Press | 10 reps |
| Medicine Ball Slams | 20 reps |
Friday
| Exercise | Activity |
|---|---|
| Squat Jump | 15 reps |
| Muscle Snatch | 10 reps |
| Tuck Jump | 15 reps |
| Push Jerk | 10 reps |
| Rotational Med Ball Throw | 10 reps/side |
Week 3
Monday
| Exercise | Activity |
|---|---|
| Mountain Climber | 30-sec |
| Clean and Press | 10 reps |
| Prowler / Sled Sprint | 2-min |
| Landmine Core Rotation | 10 reps/side |
| Medicine Ball Slams | 20 reps |
Wednesday
| Exercise | Activity |
|---|---|
| Mountain Climber | 30-sec |
| Clean and Press | 10 reps |
| Lateral Box Jump | 10 reps/side |
| Landmine Core Rotation | 10 reps/side |
| Plyometric Push-Up | 20 reps |
Friday
| Exercise | Activity |
|---|---|
| Jumping Lunges | 10 reps/leg |
| Clean and Split Jerk | 5 reps/side |
| Broad Jump | 15 reps |
| Speed Bench Press | 15 reps |
| Kettlebell Swing | 20 reps |
Week 4
Monday
| Exercise | Activity |
|---|---|
| Lunge Front Kick | 10 reps/side |
| Power Clean | 10 reps |
| Double Leg Butt Kick | 1-minute |
| Push Press | 10 reps |
| Medicine Ball Slams | 20 reps |
Wednesday
| Exercise | Activity |
|---|---|
| Squat Jump | 15 reps |
| Muscle Snatch | 10 reps |
| Tuck Jump | 15 reps |
| Push Jerk | 10 reps |
| Rotational Med Ball Throw | 10 reps/side |
Friday
| Exercise | Activity |
|---|---|
| Kneeling Squat Jump | 20 reps |
| Power Clean | 10 reps |
| Prowler / Sled Sprint | 20 reps |
| Push Press | 15 reps |
| Medicine Ball Slams | 20 reps |
Download The Power Training Program PDF
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