Sports Oriented Power Routine

To train the muscles briefly, intensely and completely

- 3 workouts weekly - Workouts A, B, and C. Each uses different exercises for different muscle groups. Remember to have at least one day of rest between workouts

- Full body trained at each session with different exercises each day.

- Quick intense sets, done in best order to get results. Most effective exercises are done first

- Short rest periods to keep intensity levels high. Rest periods will vary in duration, but will remain relatively quick

- Medium to heavy weight used.

- Cardio work at the end of each workout - 20 to 25 minutes

Its important that you concentrate all effort on the first exercise of each session. Make these compound exercises count.

Best scenario is to perform workout A on Monday, workout B on Tuesday, and workout C on Friday. However, this will depend on your schedule. Feel free to organize the workouts according to your timeframes. Remember to keep one day of rest in between workouts

Warm up properly prior to each workout. I recommend starting each session with 5 to 10 minutes of light cardiovascular exercises. Remember to use a light set of warm ups prior to each exercise

I highly recommend you use workout logs to track each of your workouts. You can get free workout sheets here.

Your main goal is to improve from workout to workout. Strive to improve on your main compound lifts by using more weight on your last set than the previous week or performing more repetitions using the same weight as the previous workout. See this page for more information.