4 Week Power Training Program for Athleticism with PDF

A Man Doing Power Training

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.

  1. Muscle Snatch
  2. Pike Jump
  3. Power Clean
  4. Box Jump March
  5. Push Press
  6. Push Jerk
  7. Box Jump
  8. Jump Squat
  9. Broad Jump
  10. Kettlebell Swing
  11. Tuck Jump
  12. Skater Jump
  13. Prowler / Sled Sprint
  14. Double Leg Butt Kick
  15. Plyometric Push-Up
  16. Power Clean and Split Jerk
  17. Speed Bench Press
  18. Medicine Ball Chest Pass
  19. Lateral Box Jump
  20. Medicine Ball Slams
  21. Standing Rotational Med Ball Throw
  22. Clean and Press
  23. Landmine Core Rotation
  24. 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

Power Training Program for Explosive Strength

Monday

ExerciseActivity
Burpee10 reps
Power Clean10 reps
Pike Jump20 reps
Push Press15 reps
Medicine Ball Slams20 reps

Wednesday

ExerciseActivity
Squat Jump15 reps
Muscle Snatch10 reps
Front Box Jump15 reps
Push Jerk10 reps
Rotational Med Ball Throw10 reps/side

Friday

ExerciseActivity
Mountain Climber30-sec
Clean and Press10 reps
Lateral Box Jump10 reps/side
Landmine Core Rotation10 reps/side
Medicine Ball Slams20 reps

Week 2

Monday

ExerciseActivity
Jumping Lunges10 reps/leg
Clean and Split Jerk5 reps/side
Broad Jump15 reps
Speed Bench Press15 reps
Kettlebell Swing20 reps

Wednesday

ExerciseActivity
Lunge Front Kick10 reps/side
Power Clean10 reps
Box Jump March1-minute
Push Press10 reps
Medicine Ball Slams20 reps

Friday

ExerciseActivity
Squat Jump15 reps
Muscle Snatch10 reps
Tuck Jump15 reps
Push Jerk10 reps
Rotational Med Ball Throw10 reps/side

Week 3

Monday

ExerciseActivity
Mountain Climber30-sec
Clean and Press10 reps
Prowler / Sled Sprint2-min
Landmine Core Rotation10 reps/side
Medicine Ball Slams20 reps

Wednesday

ExerciseActivity
Mountain Climber30-sec
Clean and Press10 reps
Lateral Box Jump10 reps/side
Landmine Core Rotation10 reps/side
Plyometric Push-Up20 reps

Friday

ExerciseActivity
Jumping Lunges10 reps/leg
Clean and Split Jerk5 reps/side
Broad Jump15 reps
Speed Bench Press15 reps
Kettlebell Swing20 reps

Week 4

Monday

ExerciseActivity
Lunge Front Kick10 reps/side
Power Clean10 reps
Double Leg Butt Kick1-minute
Push Press10 reps
Medicine Ball Slams20 reps

Wednesday

ExerciseActivity
Squat Jump15 reps
Muscle Snatch10 reps
Tuck Jump15 reps
Push Jerk10 reps
Rotational Med Ball Throw10 reps/side

Friday

ExerciseActivity
Kneeling Squat Jump20 reps
Power Clean10 reps
Prowler / Sled Sprint20 reps
Push Press15 reps
Medicine Ball Slams20 reps

Download The Power Training Program PDF


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Murshid Akram

I’m a personal trainer, fitness blogger, and founder of thefitnessphantom.com. For the last six years, I’ve been working and training with people who use all sorts of equipment and follow multiple types of workouts, from calisthenics to powerlifting. I primarily design workout plans and share science-based, practical, and logical information that can help you become stronger, flexible, and healthier.

About Me

I’m a personal trainer, fitness blogger, and founder of thefitnessphantom.com. For the last six years, I’ve been working and training with people who use all sorts of equipment and follow multiple types of workouts, from calisthenics to powerlifting. I primarily design workout plans and share science-based, practical, and logical information that can help you become stronger, flexible, and healthier.

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