This is a strength and power program using the principle of contrast training. A strength exercise is followed directly by a power exercise with little or no rest in between lifts. The strength exercise should use 85% of 1RM and the power exercise 30% of 1RM or body weight.

One time a week every two weeks

Approximate time at each station 12 minutes (Group of 3/4)

Start with any strength exercise then follow in order (top-down)

1. Lie on back with head underneath bar, eyes aligned with bar, and feet flat on floor.

2. Position hands on bar wider than shoulder width or lower the unloaded bar to chest and position grip to where forearms are perpendicular to the floor.

3. Start position: Lift bar off rack with bar directly over head.
Lower bar to chest at the nipple-line. Press bar up to starting position.

Trainer's comments:

1. Start by placing your hands on a balance board and your feet on the ground

2. Move into a plank position and maintain your balance by extending your arms.

3. Proceed to bend your elbows while maintaining your balance until your elbows are bent to about 90 degrees.

4. Extend your elbows until you reach full extension.

5. Keep your abs drawn in tight to maintain good technique.

Trainer's comments:

You may use a Bosu ball or stability disk. Rest while partner goes (4:1 Rest:Work)

1. Grasp bar with overhand grip (palms forward) and slightly wider than hip width apart. Step under bar and position bar across posterior deltoids at middle of trapezius.  Lift elbows up, pull shoulder blades together, and lift chest up to create a “shelf” for the bar.

2. Start position: Extend the legs to remove bar from rack. Stand with feet slighter wider than hip width apart. Back should be straight in a neutral position, chest is out, head is in neutral position.

3. Lower body by flexing at the hips and knees. Upper body can flex forward at the hips slightly (~5°) during movement. Be sure to “sit back” so that knees stay over the feet.

4. Once thighs are parallel to floor, return to start position.

5. Remember to keep head and back straight in a neutral position - hyperextension or flexion may cause injury. Keep weight over the middle of foot and heel, not the toes.

6. DO NOT allow knees to go past the big toe or deviate medially or laterally throughout movement. Keep abdominals tight throughout exercise by drawing stomach in toward spine.

Trainer's comments:

1. Stand facing box with feet slightly wider than hip-width apart.

2. Lower body into a semi-squat position and jump up onto box. Feet should land softly on box.

3. Step back down (not jump back down) and repeat according to prescribed reps.

Trainer's comments:

Rest while partner goes (4:1 Rest:Work)

1. Position yourself inside the trap bar.

1. Start Position: Assume a shoulder width stance, knees inside arms. Feet flat on floor. Flex knees and grab bar.

2. Begin pull by extending the knees.

3. Keep angle of your back constant and lift bar straight up. Keep bar close to the body and keep shoulders directly over the center of the trap bar.

4. Return to starting position.

Trainer's comments:

1. Stand beside object to be cleared.

2. Bring knees up and jump vertically but also laterally off ground and over the barrier.

3. Land on both feet and jump the other direction over barrier.

Trainer's comments:

Rest while partner goes (4:1 Rest:Work)

1. Keep torso straight but bent forward at the hips slightly.

2. Explosively raise the bar by extending the hips, knee and ankle in a “jumping action”.

3. Keep your elbows out and shoulders directly above bar as long as possible.

4. Keep the bar close to the body.

5. Once you have extended the lower leg shrug your shoulders and at maximum elevation of the shoulders start pulling with the arms.

6. Keep the elbows high during the pull until the highest point.

This should be a fluid motion where all the steps flow together.

Trainer's comments:

This should be a fluid motion where all the steps flow together. Rest while partner goes (4:1 Rest:Work)

1. Stand with feet parallel and knees slightly bent.

2. Pull medicine ball back behind head and forcefully throw ball down on the ground as hard as possible.

3. Catch the ball on the bounce from the ground and repeat according to prescribed repetitions.

Trainer's comments:

Rest while partner goes (4:1 Rest:Work)

1. Start position: Stand with feet hip width apart. Place barbell on your shoulders.

2. Take right foot and step 2-3 feet out to the right side (or the 3 o’clock position). Lean torso forward and sit the right glute back. DO NOT allow lunging knee to extend past the big toe - may cause injury.

3. Pushing off lunging foot, return to start position. Continue with same leg or alternate as prescribed.

4. Remember to keep head and back in a neutral position. Reaching forward should be performed at the hips and not the low back. Shoulders, hips, and front foot should point forward at all times.

Trainer's comments:

Watch for proper knee alignment - do not let lunging knee extend past big toe or deviate laterally or medially. Opposite leg should remain straight during lunging phase as shown.

1. Lie back onto floor or bench with knees bent and hands behind head. Keep elbows back and out of sight. Head should be in a neutral position with a space between chin and chest.

2. Start position: Hands behind head and knees bent at 90 degrees.

3. Leading with the chin and chest towards the ceiling, contract the abdominals and raise shoulders off floor or bench. During the crunch, also bring knees towards chest.

4. Return to start position.

5. Remember to keep head and back in a neutral position. Hyperextension or flexion of either may cause injury.

Trainer's comments: