This program is developed for athletes looking to build explosive strength, power, and muscular hypertrophy. It is loosely based off of Western Periodization style and the Block Periodization template. The percentages are based off of a two-rep max, so all sets and reps should be completed without failing. This program has been tested on a baseball team. They made tremendous progress, and the average testing results dramatically increased. I recommend using a RM test—not a true one-rep max to test the athletes. (Use a 3-5 rep max, not a 1rm) There is really no reason for athletes to do one-rep maxes. Rep maxes are safer, and if they are in the three to five rep range, they are very accurate when calculated for one-rep max. This should improve the players’ 60-yard dash, pro agility, and vertical jump tests, as well as helping to build their overall body strength that can then be transferred onto the field. You could either use the athletes 2 rm or calculate their max from a rep max using the following formula. You would use 95% of the athletes calculated 1 rm as their training max.
Notes: As stated above, when calculating max weights, use a two-rep max not a one-rep max. All percentages are based off of a two-rep max. This will ensure that all of the sets will be performed and no repetitions should be missed.
This is a lot of work. You will be sore, and you will feel tired. At the end of the eight-week cycle, I suggest taking one or two weeks to back off and let the body recover. After that, you can start the program over with a new 2-RM if you see fit.
Any exercise can be altered to suit the ability of the athlete. (DB push press could be subbed for behind the neck jerk if the athlete has personal limitations) Just be sure to use the exercise that is appropriate for the individual