Three & Four Day K.IS.S. Routines
from Power Training: The Key to Athletic Success
by David F. Armstrong
Using the Keep It Simple, Stupid "system" the following programs are suited to trainers working out with weights three or four days per week. The total body is involved in athletic movement, and training should reflect that fact. To be explosive, train explosively! Athletes cannot expect to train in a slow controlled manner and expect the nervous system to recruit motor units quickly. "Bodypart" training is not directly linked to athletic performance potential. Bodybuilding, powerlifting and general strength training will help athletes become stronger and more defined, but often at the expense of speed, flexibility and power production. Training in a fixed axis (on machines) with partial movements eliminates total body involvement, drastically reducing synergistic development (musculature which surrounds the prime movers), and is ineffective for competitive sport training or the acquisition of a highly athletic body and mind. The use of the Olympic and related lifts will produce the desired results, increase flexibility and guarantee explosive movement patterns.
Each session should take between 1.5 to 2 hours. Exercise selection can be appropriately modified to avoid staleness and increase training interest. Use Olympic lifts as a starting point in the exercise selection process. Keep selections simple: one classic lift - the pull, press or jerk - and add the squat as a non-Olympic core exercise. If the snatch is used, select the front and back squats to support the clean exercises. Absolute strength (one repetition strength) and developmental strength (assistance exercises) must also be addressed. Since the main goal of the program is power training, structural exercises involving multiple joint movement are a necessity.
Sets, repetitions and intensity levels should be determined by the individual lifter's experience level and speed of recuperation.
Training Three Days Per Week.
Day 1.
Power Snatch
Clean Pull From Floor
Front Squat
Push Press Behind Neck
Bench Press
Day 2.
Power Clean
Snatch Pull From Floor
Back Squat
Military Press
Incline Bench Press
Day 3.
Muscle Snatch
Power Jerk
Front Squat
Clean Shrug
Dumbbell Bench Press
Training Four Days Per Week.
Day 1.
Power Clean
Snatch Shrugs
Back Squats
Bench Press
Day 2.
Power Snatch
Clean Shrugs
Front Squats
Incline Bench Press
Day 3.
Snatch Pull From Floor
Clean Pull From Floor
Overhead Squat
Military Press
Day 4.
Power Snatch
Power Clean & Power Jerk
Back Squat
Dumbbell Incline Bench Press
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