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Strength + Power Training Plan

Day 1
Exercise | Reps | Sets |
Warm-up: Rower | 2 - 5 mins | 1 |
Push Press | 4 to 8 | 4 |
Bench Press | 4 to 8 | 4 |
Overead Press | 4 to 8 | 4 |
Incline dumbbell press | 4 to 8 | 4 |
Plyometric press-ups (clap press-ups) |
To failure | 4 |
Day 2
Exercise | Reps | Sets |
Warm-up: Rower | 2 - 5 mins | 1 |
Plyometric Box Jumps | 4 to 8 | 4 |
Squats | 4 to 8 | 4 |
Glute Bridge on Bench | 4 to 8 | 4 |
Dead Lift | 4 to 8 | 4 |
Single Leg Press | To failure | 3 per leg |
Day 3
Exercise | Reps | Sets |
Warm-up: Rower | 2 - 5 mins | 1 |
Power Cleans | 4 to 8 | 4 |
Pull-ups | 4 to 8 | 4 |
Seated Row | 4 to 8 | 4 |
Upright Row | 4 to 8 | 4 |
Medicine Ball Slams | 30 secs | 4 |
Day 4
Exercise | Reps | Sets |
Warm-up: Rower | 2 - 5 mins | 1 |
Sled Drags | 4 to 8 | 4 |
Front Squats | 4 to 8 | 4 |
Split Squats | 4 to 8 | 3 |
Straight Leg Deadlift | 4 to 8 | 3 |
Farmers Walk | 25-30 metres | 4 |
Day 5
Exercise | Reps | Sets |
Warm-up: Rower | 2 - 5 mins | 1 |
High Intensity Interval Training - Running Machine | 30 sec sprint, 30 sec rest | 5 to 10 |