EVERYDAY ATHLETE

STRENGTH & POWER

PROGRAM
TRANSFORM YOUR STRENGTH AND POWER IN 4 WEEKS
CONTENTS

TRAINING PROGRAM
Introduction 1
Training week 2
Tempo -
Proximity to failure -
Progression -
Training breakdown 3
Exercise swaps -
How to keep progressing -
Disclaimer 4
Strength + Power program

INTRODUCTION

WELCOME TO THE PROGRAM

This program aims to elevate your strength and

power through contrast training. This type of
hybrid modality will build your muscles to be
strong and reactive.

The program is 4 weeks long where your main workouts follow a 3 day full body split. This structure
allows you to directly improve many aspects of your training and gives you time to recover efficiently
so you feel fresh throughout the week.

The program provides balance and structure for the more intermediate level lifter (1-2 years gym
experience) but it can definitely be adjusted for beginners. There is a section on page 4 where I explain
how. Or, you can always reach out to me on instagram and I can help you make the program more
specific to your level and the equipment you have access to.

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 TRAINING WEEK AND DETAILS

M TU W TH F SA SU

Full body (A) Rest Full body (B) Rest Full body (C) Rest Rest
POWER POWER POWER

A1 Pogo to box jump A1 Broad jumps A1 Power step ups

3 sets of 6 reps 3 sets of 6 reps 3 sets of 8 reps
Rest 3 min Rest 3 min Rest 3 min

A2 Medicine ball chest A2 Sled pulls A2 Plyometric push-ups

pass 3 sets of 6 reps 3 sets of 6 reps
3 sets of 6 reps Rest 3 min Rest 3 min
Rest 3 min
STRENGTH STRENGTH
STRENGTH
B1 Back squat B1 Trapbar deadlift B1 Reverse lunge
3 sets of 4-6 reps 3 sets of 4-6 reps 3 sets of 6-8 reps
Rest 3 min Rest 3 min Rest 3 min

B2 Dumbbell incline B2 Neutral grip pull ups B2 Barbell bench press

bench press 3 sets of 4-6 reps 3 sets of 4-6 reps
3 sets of 8-10 reps Rest 3 mins Rest 3 min
Rest 90 sec
ACCESSORY LIFTS ACCESSORY LIFTS
ACCESSORY LIFTS
C1 Bulgarian split squat C1 Single leg box step ups
C1 Split stance RDL
3 sets of 8-10 reps 3 sets of 10-12 reps
3 sets of 8-10 reps Rest 90 sec Rest 90 sec
Rest 90 sec
C2 Landmine shoulder C2 Single arm bent over
C2 Chest supported rows press row
3 sets of 10-12 reps 3 sets of 8-10 reps 3 sets of 10-12 reps
Rest 90 sec Rest 90 sec Rest 90 sec

C3 Pallof press C3 Superset: Calf raises

C3 Deadbug
3 sets of 12-15 reps
Rest 90 sec 3 sets of 12-15 reps + tibialis raises
Rest 90 sec 3 sets of 12 and 25 reps
Rest 90 sec

TEMPO

Tempo refers to the speeds in which you perform different parts of the movement. Perform your
strength movements with a tempo 3 - 1 - 1 where the first number is the eccentric phase (lowering);
the second number is a pause and the third number is the concentric phase (lifting). This will help you
to control the movement better.

PROXIMITY TO FAILURE

This determines the intensity in which we perform the exercises. For your power movements at the
start, you can work 5-6 reps short of failure so you don’t compromise the speed element. On your
strength lifts you can work 2-3 reps short of failure and then for accessory lifts 1-2 reps short of failure.

PROGRESSION

Your main progression target will be to increase the intensity (weight) over time on your strength
lifts. You will first choose a weight where you can perform all 3 sets within the given rep range and
proximity to failure. Each week you will be trying to add a little bit more weight to the bar and
reducing the reps slowly to allow for the weight progression. overtime the intensity will increase and
the volume will decrease. The progression should be natural and as a response to the increase in
strength each week.

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TRAINING BREAKDOWN

Here is a breakdown of how I have structured the training

so it is functional and balanced. I prioritise the movements
which directly improve the quality of your everyday life.

FULL BODY SESSION DESCRIPTION

A1 LOWER BODY POWER This is your lower body power based movement which focuses on speed. It
is similar to your main lower body strength movement.

A2 UPPER BODY POWER This is your upper body power based movement which focuses on speed. It is
similar to your main upper body strength movement.

B1 LOWER BODY STRENGTH This will either be your main squat, hinge or lunge movement pattern.

B2 UPPER BODY STRENGTH This will involve either pushing or pulling resistance away or towards the
body. This can be done horizontally or vertically.

C1 ACCESSORY LOWER BODY This accessory movement will compliment your main lower body lift. So if
your main lift was a bi-lateral squat then you will do a unilateral hinge.

This accessory movement will compliment your main upper body lift. So if
C2 ACCESSORY UPPER BODY
your main lift was a horizontal push then you will do a horizontal pull.

C3 CORE STABILITY You will finish the workout with either a anti-rotation, anti-flexion or anti-
lateral flexion movement to challenge your core stability.

TRAIN MOVEMENTS FOR BETTER FUNCTIONALITY

Focusing on getting stronger in movement patterns that we often do in our daily lives makes our
training functional and useful. This, in combination with mobility and conditioning, will help improve
your energy levels and movement capabilities, all contributing towards a better quality of life.

TRAIN HEAVY AND LIGHT TO BUILD MUSCLE AND STRENGTH

Training in high and low rep ranges encourages you to train heavy and light. We need to train heavy
in low rep ranges to elicit mechanical tension needed for muscle growth and strength. We also need
to train light in higher rep ranges to create metabolic stress and fatigue, also essential for muscle
growth.

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EXERCISE SWAPS

HOW TO SWITCH THINGS UP TO MATCH YOUR SITUATION

This program can be adjusted to suit people of all abilities and levels. If you’re a beginner I would
recommend choosing lighter weights with an easier variation of the exercise.

For example, instead of a barbell back squat, I would replace it with a heel elevated goblet squat, Or, If
you’re struggling with balance on the Bulgarian split squat, then change it to a split stance squat to
provide more stability and then work your way up from there. You can even replace the exercises I
have suggested with machine options.

You can change this up to suit you. It can also be scaled back to 2 full body session or even 1 session
per week and then you can add a session from week to week to progress yourself. Just follow the
structure and keep the same movement patterns and you can still make great progress.

HOW TO KEEP PROGRESSING

TRACKING YOUR PROGRESS

I would highly recommend downloading the TrainHeroic app to track all your progress. It’s
completely free and this is the software I use to deliver my 1-1 online coaching. Simply input the
workouts I have provided here into the app and then track your sets, reps and weight from week to
week. No more pen and paper or trying to remember what you did last week.

PROGRESSIVE OVERLOAD
Continuously challenge your body by progressively overloading your workouts. This means gradually
increasing the weight, reps, or intensity of your exercises over time. If you begin to plateau on reps or
weight then focus on technique or tempo. Keep giving your muscles a reason to grow and get
stronger.

1-1 ONLINE COACHING

This program only scrapes the surface of what my online coaching consists of.

If you’re looking to take things further and make more efficient and meaningful progress then book a
discovery call with me.

You will receive a personalised training program, nutritional guidance and lifestyle coaching. I will
guide you through the program at a pace that is right for you.

No more guessing, just real and sustainable results. I will show you how to unlock your true athletic
potential.

Book a call now - parhamtraining.com

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DISCLAIMER

Important Notice: Please Read Carefully

Not a Substitute for Professional Advice:

The Program is not a substitute for professional medical, fitness, or dietary advice, diagnosis, or treatment.
Always consult with your physician or a qualified healthcare provider before beginning any exercise or nutrition
program, especially if you have any pre-existing medical conditions, injuries, or concerns.

Individual Results May Vary:

Results from the Program may vary for each individual due to factors such as genetics, dedication, effort, and
adherence to the program. We make no guarantees or warranties regarding specific outcomes, and we cannot
be held responsible for any individual's results.

Risk of Training:
Users will perform their workout program at their own risk. Participating in physical activities and exercises
carries inherent risks of injury. By engaging in the Program, you acknowledge and assume these risks. We shall
not be liable for any direct, indirect, incidental, special, or consequential damages arising out of your use of the
program. You participate at your own risk and assume full responsibility for your actions and outcomes. Due to
the inability of users to undergo an in-person physical assessment, exercises prescription may be flawed. These
online programs serve as a means to provide users with a training plan. It is your responsibility to exercise within
your personal limitations and follow safety guidelines. Users are expected to stop exercising immediately at the
first sign of pain or injury.

Previous / Current Injuries:

The Program is not customised to users specifically. If user chooses to use the program after an injury, then they
must be completely cleared by a medical professional.

Age and Health Restrictions:

If participant is under 18 years of age, these terms and conditions MUST be accepted (on participants behalf) by
the participants parent or legal guardian. Some exercise recommendations within the Program may not be
suitable for individuals of all ages or health conditions. You should ensure that any activities you undertake are
appropriate for your age, fitness level, and health status.

Content Accuracy:
While we make efforts to provide accurate and up-to-date information in the Program, we do not guarantee the
accuracy or completeness of the content. The information may change over time, and we are not responsible for
any errors or omissions.

Intellectual Property:
All materials provided in the Program, including text, images, videos, and other content, are protected by
intellectual property rights. You may not reproduce, distribute, or modify these materials without our prior
written consent.

Changes to Terms:
We reserve the right to modify these terms and conditions at any time without prior notice. Any changes will be
effective immediately and you will be notified.

By participating in the Program, you acknowledge that you have read, understood, and agreed to these terms
and conditions. If you do not agree with any part of these terms, you should not use the Program.

Please contact us if you have any questions or concerns about these terms.
[email protected]

Parham Training OÜ

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