Intro
The quest for improved physical performance has seen the evolution of resistance training play a huge role in functional exercise. Not only can the latest training methods help improve athletic performance but they can also be applied for health and rehab purposes, improving the functional development of the musculoskeletal system. Strength training utilises different forms of resistance which are used to oppose muscular movements and cause what is known as the ‘training effect’. The high intensity nature of power and strength training demands a diet which is tailored to the recovery and growth of the trained muscles.
Your Diet
A solid and structured diet plan can go a long way towards promoting gains in power and strength. Diet should be planned to ensure sufficient nutrients and calories are consumed to support muscular growth and promote complete physical recovery. The meal plan should be split into regular meals throughout the day with healthy snacks in-between to ensure sufficient fuel is always available to your muscles.
Breakfast
- 1 large bowl of porridge with skimmed or semi-skimmed milk
- 1 glass of fruit juice
- 2 slices of wholegrain toast
- 2 scrambled or poached eggs
Mid-morning Snack
Lunch
- A chicken breast or large tuna steak
- 125g (uncooked weight) of whole wheat pasta or whole grain rice
- Mixed leaf salad with olive oil dressing
- Portion of fruit
- Low fat yoghurt
Mid-afternoon Snack
Evening meal
- 2 portions of mixed vegetables
- A large portion of lean red meat or salmon
- A large sweet potato
- Low fat yoghurt
- Portion of fruit
This meal plan is suggested for an average male and should be adapted to meet your individual requirements. When planning your diet you should always take into account your current state of health, activity levels and any special dietary requirements. Please ensure you consume plenty of water throughout the day. We do not advocate or promote any specific diet or nutritional plan apart from a varied and healthy diet.
Supplements
The following supplements have been recognised as being suitable to help promote gains in Power and Strength. These supplements should be taken alongside and in conjunction with the meal plan in the "Your Diet" section of Power and Strength.
Breakfast
Mid morning
- 1 serving of Total Protein
- A handful of a variety of Natural Nuts
Mid-afternoon Snack
- 1 Protein Flapjack
- 1 pack of MP Max Beef Jerky
Pre workout
- 1 serving of Creastorm
- 50g of Vitargo Pure
Post workout
Evening meal
Evening Snack
- 1 serving of Total Protein
- 50g Instant Oats
Training
Training for power and strength should involve a combination of explosive training and strength training. This particular programme is based on regular gym equipment including free weights and machines; however you may want to consider the use of equipment specifically designed for power training including kettle bells, medicine balls and sand bags.
This training programme is based on a frequency of 4 sessions per week (repeat both days twice). Attempt to have at least one day of rest after two consecutive days of exercise. Please seek the advice of a fitness professional regarding the correct form and technique of all the following exercises and ensure a thorough warm-up is performed before you start the programme and a thorough cool down is performed after the programme.
Day 1
- Exercise
- Sets
- Repetitions
- Power Clean*
- 4
- 3-5
- Bench Press
- 2
- 8-10
- Snatch*
- 4
- 3-5
- Single Arm Row
- 2
- 8-10
- Squat
- 2
- 8-10
- Abdominal Crunch
- 2
- 8-10
Day 2
- Exercise
- Sets
- Repetitions
- Hang Clean*
- 4
- 3-5
- Push Press*
- 4
- 3-5
- Incline Bench Press
- 2
- 8-10
- Seated Row
- 2
- 8-10
- Front Squat
- 2
- 8-10
- Abdominal Crunch
- 2
- 8-10
* Perform the exercise as fast as possible during the concentric phase and return under control during the eccentric phase. Use a load of 75-85% of 1-RM for these exercises and allow between 2-5 minutes rest in between each set. The load on the non-power exercises should moderate to high.
We highly recommend seeking the advice of a medical expert before commencing any exercise routine. This training programme should be viewed as a guide only and should be adapted to meet your individual requirements and current level of fitness.