Power Program 8 Weeks Y1anhx

About the program
The power program is designed to improve your power. In order to do that you need to make sure you have a good strenght before
If not, I will recommend you to use my Squat Program or Basic Training before starting this Power Program - 8 weeks
Power Program can be perform from all kind of athletes, no neccesary to be a weightlifter.
If you want also to improve your snatch and clean&jerk during this program you will need to do also some training related . This po
be performed right after warm up, before doing any strenght or andurance training.
If you have already a training program, you can include the power program before your normal schedule.
If you don't have you can do after every session, some strenght exercises and 1/2 times per week if you have time, snatch and clean
Example of training:
Day 1 Day 2 Day 3
1) Power Program 1) Power Program 1) Power Program
2) Back Squat 2) Split Jerk (rack) 2) Snatch
60 - 80% : 3-5 reps, 4-6 set's 65-85%: 2-3reps, 4-6set's 65-85%: 1-3reps, 4-6 set's
3) RDL (1rm CJ) 3) Clean Deadlift 3) Front Squat
80-90%: 4-6reps, 4-5 set's 60-80%: 3-5reps, 4-6set's 60 - 80% : 3-5 reps, 4-6 set's
If you can do more then 3 days of training per week , you can do the snatch and clean&jerk separatly as well.
*It's important to use your current 1 rep max in order that programs to work well. Don't forget this.
have a good strenght before to start this program.
Power Program - 8 weeks
some training related . This power program is good to
u have time, snatch and clean and jerk.

Enter your current 1 Rep Max!
Power Clean 90
You can use KGs or LBS
GABRIEL SINCRAIAN
Power Program
8 Weeks
Name: Enter your name

Date: Enter the date
Week Week 1 Week 2 Week 3 Week 4

Day 1 Weight Reps Sets Weight Reps Sets Weight Reps Sets Weight Reps Sets
Push Press Throw(med cw*
ball) 3-5 3 cw* 3-5 3 cw* 3-5 3 cw* 3-5 3
Exercises
BB Jump Squat 27 5 4 27 5 4 27 5 4 27 5 4
Power Clean 63 5 5 63 5 5 63 5 5 63 5 5
Vertical Jump unloaded 5 3 unloaded 5 3 unloaded 5 3 unloaded 5 3
Exercises
Hang Power Clean 68 5 4 68 5 4 68 5 4 68 5 4

Snatch High Pull 63 5 5 63 5 5 63 5 5 63 5 5
Broad Jump unloaded 3-5 3 unloaded 3-5 3 unloaded 3-5 3 unloaded 3-5 3
Exercises
BB Jump Squat 36 5 4 36 5 4 36 5 4 36 5 4
Power Clean 63 5 5 63 5 5 63 5 5 63 5 5
Tap the exercise text to see the video
Remarks
Push Press Throw (med ball) - Use a challenging med ball. Perform between 3-5 reps, if the speed
is going down you can stop there and try again in next set
BB Jump Squat - Jump as high as you can every rep
Power Clean - Try to be powerful in second pull. Don't forget about turnover the elbows!
Vertical Jump - With bodyweight, jump as high as you can every rep
Hang Power Clean - Without straps, don't rush complete the turnover of the elbows every rep
Snatch High Pull - You can bend elbows, barbell max height is close to breast bone. Be fast!
Broad Jump - Place your feet at hip-width, land flatfooted and try to stick the landing
Notes Abreviations*
Tempo - fast at all exercises cw* = Challenging Weight
Rest - from 1 to 3 minutes
unloaded - with your own bodyweight
www.gabrielsincraian.com
Enter your current 1 Rep Max!
Power Clean 100
You can use KGs or LBS
GABRIEL SINCRAIAN
Power Program
8 Weeks
Name: Enter your name

Date: Enter the date
Week Week 5 Week 6 Week 7 Week 8

Depth Jump bw* 3 3 bw* 4 3 bw* 4 3 bw* 5 4
Exercises
BB Jump Squat 30 5 4 25 5 4 Empty BB 5 4 Empty BB 5 4

Power Clean 75 3 5 80 3 5 85 3 5 90 2 4
Box Jump 60cm 6 4 75cm 4-6 4 75cm+ 3-5 4 75cm+ 1-3 4
Exercises
Hang Power Clean 70 4 4 75 4 4 80 3 4 85 3 4

Snatch High Pull 65 4 4 70 4 4 75 4 4 75 4 4
Broad Jump unloaded 3 3 unloaded 3 3 unloaded 3 3 unloaded 3 4
Exercises
Jump Squat unloaded 5 4 unloaded 5 4 unloaded 5 4 unloaded 5 4

Power Clean 75 3 5 80 3 5 85 3 5 90 2 4
Tap the exercise text to see the video
Remarks
Depth Jump - Jump as high as you can
BB Jump Squat - Jump as high as you can every rep
Power Clean - Try to be powerful in second pull. Don't forget about turnover the elbows!
Box Jump - If you cannot jump on the heights written, adapt after your own and grow slowly the heights
Hang Power Clean - Without straps, don't rush complete the turnover of the elbows every rep
Snatch High Pull - You can bend elbows, barbell max height is to breast bone. Be fast!
Jump Squat - Is same like barbell jump squat, without using the barbell.
Notes Abreviations*
Tempo - fast at all exercises bw* = BodyWeight
Rest - from 1 to 3 minutes Empty BB - Empty Barbell
unloaded - with your own bodyweight
www.gabrielsincraian.com

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What is the purpose of the power program?

What exercises are included in the power program?

About the program

some training related . This power program is good to

u have time, snatch and clean and jerk.

Name: Enter your name

Week Week 1 Week 2 Week 3 Week 4

Hang Power Clean 68 5 4 68 5 4 68 5 4 68 5 4

Name: Enter your name

Week Week 5 Week 6 Week 7 Week 8

BB Jump Squat 30 5 4 25 5 4 Empty BB 5 4 Empty BB 5 4

Hang Power Clean 70 4 4 75 4 4 80 3 4 85 3 4

Jump Squat unloaded 5 4 unloaded 5 4 unloaded 5 4 unloaded 5 4

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