Description

The sessions of this plan are based around primary powerlifting and ballistic movements but more specific powerlifting moves are added as you progress throughout the program. This method takes up a lot of your energy so rest is key in this program so no more than 3 sessions a week (but feel free to add a sport specific session). The program is designed as follows:

Weeks 1 – 4 

3 sessions per week with a focus on familiarising yourself with the technique and the method of the workout and increasing power.

Weeks 5 – 8

3 sessions per week with a focus on increasing power through different powerlifting, ballistic and resistance band exercises.

Weeks 9 – 12

3 sessions per week with a focus on increasing power through different Olympic lifts, powerlifting, ballistic and resistance band exercises.