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Train For A Hard Body

 

 

Some of the world’s best-conditioned men use this workout, designed by Robert Dos Remedios, a US-based strength and conditioning coach, and author of Men’s Health Power Training. “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,” he says.

“My workouts have helped hundreds of average athletes become Division I scholarship players and even NFL (National Football League) game-breakers,” Dos Remedios says. “But by developing explosive speed, strength and power, these men also attain something more – the chiselled 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 EXPLOSIVE POWER

Directions: Perform this workout 3 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 5 repetitions of the 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 Transfer once for 30 to 60 seconds.

WEEK 2 Perform 3 reps of the 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 5 reps of the 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 2 reps of the Clean Pull and rest 90 to 120 seconds between sets. Do 3 reps for exercises 2 through 7, resting 90 seconds between sets. Do the Plank With Weight Transfer once for 30 to 60 seconds.

 

Next: Now on to the exercises...

 

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