{"id":15797,"date":"2023-05-15T15:33:08","date_gmt":"2023-05-15T19:33:08","guid":{"rendered":"https:\/\/thefitnessphantom.com\/?p=15797"},"modified":"2023-05-15T15:33:13","modified_gmt":"2023-05-15T19:33:13","slug":"4-week-power-training-program-with-pdf","status":"publish","type":"post","link":"https:\/\/thefitnessphantom.com\/4-week-power-training-program-with-pdf","title":{"rendered":"4 Week Power Training Program for Athleticism with PDF"},"content":{"rendered":"\n

Power is a combination of strength and speed. Performing power training exercises increase explosiveness, strength, and hopping ability.<\/p>\n\n\n\n

From athletes to Crossfitters, many fitness enthusiasts perform power training to enhance their fitness level and improve their shape. <\/p>\n\n\n\n

And if you’re one of those who want to develop their strength and speed through power training, this article is for you.<\/p>\n\n\n\n

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.<\/p>\n\n\n\n

Power Training Exercises List<\/strong><\/h2>\n\n\n\n

Here are all exercises you’ll do in this power training workout program. This includes plyometric jumps<\/a>, ballistic exercises, and explosive lifts<\/a>.<\/p>\n\n\n\n

You’ll do a combination of all three movements to improve your strength, agility, high jumps, and athletic performance.<\/p>\n\n\n\n

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

    Program Summary and Description<\/strong><\/h2>\n\n\n\n

    1. Goal <\/strong>– This program will help you build up strength, speed, endurance, and explosiveness.<\/p>\n\n\n\n

    2. Who can do it? – <\/strong>Anyone who wants to improve overall athletic performance can follow this program. However, it is challenging and will test your fitness level.<\/p>\n\n\n\n

    3. Sessions\/week – <\/strong>You’ll train three times a week (alternate days).<\/p>\n\n\n\n

    4. Duration\/session –<\/strong> The one power training session will take 45-60 minutes to complete.<\/p>\n\n\n\n

    5. Target Gender – <\/strong>Both males and females can use this program to improve their athleticism.<\/p>\n\n\n\n

    Health Disclaimer:<\/strong> This program isn’t for everyone. Consult with a professional before starting this program if you have any injury or health issues.<\/p>\n\n\n\n

    4 Week Power Training Program for Strength & Speed<\/strong><\/h2>\n\n\n\n

    Instructions to perform power training:<\/strong><\/p>\n\n\n\n