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...

 

 

1 CLEAN PULL
Load a barbell and roll it to your shins. Squat down and grab the bar overhand (palms facing you). In a single 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.

 

 

 

 

  Tip: Keep your arms straight as you shrug your shoulders.

 


 

2 FRONT STEP-UP
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 1 leg before switching to the other leg and repeating.


 

 

 

 

  Tip: Keep your elbows high and upper arms parallel to the floor.

 

Next: Exercises 3 & 4—Split Good Morning & Push Jerk

Prev: How To Do It—The 34-Week Plan

 

3 SPLIT GOOD MORNING
Stand holding a barbell across the back of your shoulders. Place 1 heel on 2 weight plates stacked 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.

 

 

 

 

  Tip: Bend forward as far as possible without rounding your back.

 


 

4 PUSH JERK
Stand holding a barbell in front of your shoulders. Dip slightly and then in a single 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.


 

 

 

 

  Tip: Hold the bar with an overhand grip (palms forward).

 

Next: Exercises 5 & 6—Mixed-Grip Pull-up & Reverse-Grip Bench Press

Prev: Exercises 1 & 2—Clean Pull & Front Step-up

 

5 MIXED-GRIP PULL-UP
Grab a pull-up bar with a mixed grip (1 palm facing towards 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.

 

 

 

 

 

  Tip: Space your hands about shoulder-width apart.

 


6 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 centre of your chest. Then push the bar back up.

 

 

 

 

 

  Tip: Pull your elbows towards your body as you lower the bar.

 

Next: Exercises 7 & 8—One-Arm Horizontal Pull-up & Plank with Weight Transfer

Prev: Exercises 3 & 4—Split Good Morning & Push Jerk

 

7 ONE-ARM HORIZONTAL PULL-UP
Lie under a secure waist-high bar with your heels on the floor and grab the bar with 1 arm extended over the centre of your body. Pull up towards the bar, lower yourself and repeat with the other arm. Too hard? Bend your knees or use both hands.

 

 

  Tip: Reach your free arm up towards the ceiling, as if punching upwards.

 


 

8 PLANK WITH WEIGHT TRANSFER
Assume the plank position with a light weight positioned next to 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.


 

 

  Tip: Hold the bar with an overhand grip (palms forward).

 

Previous: Exercises 5 & 6—Mixed-Grip Pull-up & Reverse-Grip Bench Press

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