In this program, we take full advantage of post-activation potentia-tion (PAP) sets, in addition to our normal power protocols, to give your workout an added boost.
The way a PAP set works is by taking a strength exercise (Squat, Deadlift, Bench Press, Shoulder Press, Lunge, Chin-Up, Pull-Up, or Row), performing it at 75–85% power, then immediately following it up with a similar power exercise (Jump or Throw) to build explo-sive power. Essentially, PAP training is the combination of a heavy strength movement followed by a plyometric (jump or power) movement.
An example Super Set would be:
PAP Power Super Sets
1A. Goblet Squat - 5,5,5
1B. Body Weight Squat Jump - 8,8,8
In this case, you would perform 5 reps of the Goblet Squat immedi-ately followed by 8 reps of the Body Weight Squat Jump, completing three sets total.
Finally, each workout finishes with Strength Assistance exer-cises designed to “fill in the gaps” of the Power and Dynamic Effort exercises.
POWER SUPER SET WORKOUTS WEEK 1
Workout #1: Full Body Power
Warm-Up/Activation
Dumbbell “T” Balance - 2 sets of 8 reps per leg
Walking Lunge with Rotations - 2 sets of 12 reps per side
PVC Bench Thoracic Extension - 2 sets of 5 deep breaths
PAP Power Super Sets
1A. Goblet Squat - 5,5,5
1B. Body Weight Squat Jump - 8,8,8
2A. Deadlift - 5,5,5
2B. Broad Jump - 5,5,5
Strength/Assistance
Shoulder Press - 8,8,8,8
Row - 12,12,12,12
Program Notes: Circuit the warm-up/activation exercises.
POWER SUPER SET WORKOUTS WEEK 1
Workout #2: Full Body Power
Warm-Up/Activation
Dumbbell “T” Balance - 2 sets of 8 reps per leg
PVC or Barbell Overhead Squat - 2 sets of 10 reps with a 3 second pause at the bottom of each squat rep
Lunging Yoga Rotations - 2 sets of 10 reps each side
PAP Power Super Sets
1A. Floor Press - 5,5,5
1B. Plyo Push-Up - 8,8,8
2A. Reverse Lunge - 3,3,3 each leg
2B. Body Weight Lunge Jump - 5,5,5 each leg
Strength/Assistance
Single Arm Row - 10,10,10,10 each arm
Farmer Carry - 4 sets of 30 yards
Program Notes: Circuit the warm-up/activation exercises.
POWER SUPER SET WORKOUTS WEEK 1
Workout #3: Full Body Power
Warm-Up/Activation
Quad Thoracic Rotations - 2 sets of 10 reps each side
Overhead Walking Lunge - 2 sets of 10 reps each leg
Yoga Push-Ups - 2 sets of 15 reps
PAP Power Super Sets
1A. Shoulder Press - 5,5,5
1B. DE Shoulder Press - 5,5,5
2A. RDL - 5,5,5
2B. Hang Clean - 5,5,5
Strength/Assistance
Incline Bench Press - 10,8,6,6
Single Arm Farmer Carry - 4 sets of 30 yards in each direction, switching sides with each set
Program Notes: Circuit the warm-up/activation exercises.
This week’s workouts add additional volume (in the form of an extra set) to each PAP set for additional challenge and gains.
POWER SUPER SET WORKOUTS WEEK 2
Workout #1: Full Body Power
Warm-Up/Activation
Dumbbell “T” Raise - 2 sets of 15 reps
Walking Lunge with Rotations - 2 sets of 12 reps per side
PVC Bench Thoracic Extension - 2 sets of 5 deep breaths
PAP Power Super Sets
1A. Goblet Squat - 5,5,5,5
1B. Body Weight Squat Jump - 8,8,8
2A. Deadlift - 5,5,5,5
2B. Broad Jump - 5,5,5,5
Strength/Assistance
Shoulder Press - 8,8,8,8
Row - 12,12,12,12
Program Notes: Circuit the warm-up/activation exercises.
POWER SUPER SET WORKOUTS WEEK 2
Workout #2: Full Body Power
Warm-Up/Activation
Dumbbell “T” Balance - 2 sets of 8 reps per leg
PVC or Barbell Overhead Squat - 2 sets of 10 reps with a 3 second pause at the bottom of each squat rep
Lunging Yoga Rotations - 2 sets of 10 reps each side
PAP Power Super Sets
1A. Floor Press - 5,5,5,5
1B. Plyo Push-Up - 8,8,8
2A. Reverse Lunge - 3,3,3,3 each leg
2B. Lunge Jump - 5,5,5,5 each leg
Strength/Assistance
Single Arm Row - 10,10,10,10 each arm
Farmer Carry - 4 sets of 30 yards
Program Notes: Circuit the warm-up/activation exercises.
POWER SUPER SET WORKOUTS WEEK 2
Workout #3: Full Body Power
Warm-Up/Activation
Quad Thoracic Rotations - 2 sets of 10 reps each side
Overhead Walking Lunge - 2 sets of 10 reps each leg
Yoga Push-Ups - 2 sets of 15 reps
PAP Power Super Sets
1A. Shoulder Press - 5,5,5,5
1B. DE Shoulder Press - 5,5,5,5
2A. RDL - 5,5,5,5
2B. Hang Clean - 5,5,5,5
Strength/Assistance
Incline Bench Press - 10,8,6,6
Single Arm Farmer Carry - 4 sets of 30 yards in each direction, switching sides with each set
Program Notes: Circuit the warm-up/activation exercises. For the second exercise in each PAP Super Set, use about half the weight as used in the first exercise of the set.
This week’s program provides progression by adding light dumbbells to the previous week’s Body Weight Power exercises.
We also add a Drop Set to the final set of most Assistance Exercises. Drop Sets are intended to extend a final set by dropping the weight, allowing the movement to continue. Increasing the Time Under Tension (TUT) of a set is a tried and true method of building size and strength.
POWER SUPER SET WORKOUTS WEEK 3
Workout #1: Full Body Power
Warm-Up/Activation
Dumbbell “T” Raise - 2 sets of 15 reps
Walking Lunge with Rotations - 2 sets of 12 reps per side
PVC Bench Thoracic Extension - 2 sets of 5 deep breaths
PAP Power Super Sets
1A. Goblet Squat - 5,5,5,5
1B. Squat Jump - 8,8,8
2A. Deadlift - 5,5,5,5
2B. Broad Jump - 5,5,5,5
Strength/Assistance
Shoulder Press - 8,8,8,Drop Set AMRAP
Row - 12,12,12, Drop Set AMRAP
Program Notes: Circuit the warm-up/activation exercises.
POWER SUPER SET WORKOUTS WEEK 3
Workout #2: Full Body Power
Warm-Up/Activation
Dumbbell “T” Balance - 2 sets of 8 reps per leg
PVC or Barbell Overhead Squat - 2 sets of 10 reps with a 3 second pause at the bottom of each squat rep
Lunging Yoga Rotations - 2 sets of 10 reps each side
PAP Power Super Sets
1A. Floor Press - 5,5,5,5
1B. Plyo Push-Up - 8,8,8
2A. Reverse Lunge - 3,3,3,3 each leg
2B. Lunge Jump - 5,5,5,5 each leg
Strength/Assistance
Single Arm Row - 10,10,10, Drop Set AMRAP each arm
Farmer Carry - 4 sets of 30 yards
Program Notes: Circuit the warm-up/activation exercises.
POWER SUPER SET WORKOUTS WEEK 3
Workout #3: Full Body Power
Warm-Up/Activation
Quad Thoracic Rotations - 2 sets of 10 reps each side
Overhead Walking Lunge - 2 sets of 10 reps each leg
Yoga Push-Ups - 2 sets of 15 reps
PAP Power Super Sets
1A. Shoulder Press - 5,5,5,5
1B. DE Shoulder Press - 5,5,5,5
2A. RDL - 5,5,5,5
2B. Hang Clean - 5,5,5,5
Strength/Assistance
Incline Bench Press - 10,8,6, Drop Set AMRAP
Single Arm Farmer Carry - 4 sets of 30 yards in each direction, switching sides with each set
Program Notes: Circuit the warm-up/activation exercises. For the second exercise in each PAP Super Set, use about half the weight as used in the first exercise of the set.