[duffeymt]

Program: Power Training by Coach Dos (with a Waterbury tweak)
Duration: 12 weeks

I will be doing the 3 day/week full body program changing the exercises after each 3 week interval. Instead of doing the traditional set scheme, I am incorporating Waterbury's method of targeting total number of reps, stopping each 'set' once speed and/or form is compromised. Everything is supersetted except the explosive lifts and the hip and knee dominant lifts.

Warm-up's are always mobility exercises and 3x5 of a barbell complex consisting of Romanian dead lifts, hang clean -> military press, reverse lunge

Weeks 1-3:

Explosive: 4-5 RM Total 20 Rest 75
Remaining: 10-12 RM Total 40 Rest 60

A
Explosive
Knee Dom Bi
Hip Dom Uni
Horiz Push Bi
Horiz Pull Uni
Vertical Push Bi
Vertical Pull Uni
Rotational
Bridging

B
Explosive
Hip Dom Bi
Knee Dom Uni
Horiz Pull Bi
Horiz Push Uni
Vertical Pull Bi
Vertical Push Uni
Rotational
Bridging