By The Editors of Men's Health
Men's Health Train Like an Athlete
Some of the world's best-conditioned men use this workout, but it was designed with you in mind. As a collegiate strength and conditioning coach, I work with guys of average strength and size every day. My job is to turn them into elite performers.
My workouts have helped hundreds of average athletes become Division I scholarship players and even NFL gamebreakers. But by developing explosive speed, strength, and power, these men also attain something more--the chiseled look of a high-performance athlete. Use this plan to redefine your body and raise your game. The training is short, intense, and if you put in the effort, highly effective.
4-Week Plan for Amazing Strength and Power
Feel stronger with every session
Directions Perform this workout three times a week with at least a day of rest between sessions. Do each exercise in the order shown. Complete 3 or 4 sets of each exercise except for the final movement (plank with weight transfer), which you perform just once for 30 to 60 seconds. Use this schedule for reps and rest.
Week 1
Perform five repetitions of the first exercise (clean pull) and rest 90 to 120 seconds between sets.
Do 10 reps for exercises 2 through 7, resting 60 seconds between sets. Perform the plank with weight transfer once for 30 to 60 seconds.
Week 2
Perform three repetitions of the first exercise (clean pull) and rest 90 to 120 seconds between sets.
Do 5 reps for exercises 2 through 7, resting 90 seconds between sets. Do the plank with weight transfer once for 30 to 60 seconds.
Week 3
Perform five reps of the first exercise (clean pull) and rest 90 to 120 seconds between sets.
Do 8 reps for exercises 2 through 7, resting 60 seconds between sets. Perform the plank with weight transfer once for 30 to 60 seconds.
Week 4
Perform two reps of the first exercise (clean pull) and rest 90 to 120 seconds between sets.
Do three reps for exercises 2 through 7, resting 90 seconds between sets. Do the plank with weight transfer once for 30 to 60 seconds.
Get More: To extend this plan, pick up a copy of Men's Health Power Training: Build Bigger, Stronger Muscles through Performance-Based Conditioning.
Clean Pull
Load a barbell and roll it to your shins. Squat down and grab the bar overhand (palms facing you). In one explosive motion, pull the bar off the floor, straighten your legs, rise onto your toes, and shrug your shoulders. Then lower the bar to the floor.
Keep your arms straight as you shrug your shoulders.
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Front Stepup
Stand in front of a bench holding a barbell across the front of your shoulders. Place your right foot on the bench and push your body up until you're standing on the bench. Complete your reps on one leg before switching to the other leg and repeating.
Keep your elbows high and upper arms parallel to the floor.
Split Good Morning
Stand holding a barbell across the back of your shoulders. Place one heel on two weight plates just in front of you. With that leg straight and your back leg slightly bent, bend forward. Return to the starting position. Do all your reps before switching sides.
Bend forward as far as possible without rounding your back.
Push Jerk
Stand holding a barbell in front of your shoulders. Dip slightly and then in one motion straighten your legs and push the weight overhead. When your arms are almost fully extended, widen your base and bend your knees. Return to the starting position.
Hold the bar with an overhand grip (palms forward).
Mixed-Grip Pullup
Grab a pullup bar with a mixed grip (one palm facing toward you, the other facing away). Hang with your arms straight and brace your abs. Pull yourself up until your chin is over the bar. Then slowly lower yourself. Reverse your grips on the next set.
Space your hands about shoulder-width apart.
Reverse-Grip Bench Press
Lie flat on a bench. Grab the barbell using an underhand grip (palms up) and hold it over your chest with straight arms. Pull your shoulder blades back and down. Lower the bar to the center of your chest. Then push the bar back up.
Pull your elbows toward your body as you lower the bar.
One-Arm Horizontal Pullup
Lie under a secure waist-high bar with your heels on the floor and grab the bar with one arm extended over the center of your body. Pull up toward the bar, lower yourself, and repeat with the other arm. Too hard? Bend your knees or use two hands.
Reach your free arm up toward the ceiling, as if punching up.
Plank with Weight Transfer
Assume the plank position with a light weight to the outside of your right elbow. Pick up the weight with your right hand and pass it to your left hand. Place the weight to your left. Move the weight back to the other side. Continue for 30 to 60 seconds.
Brace your abs to keep your torso from rotating as you lift the weight.
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