Power Development Block
Build explosive power and maximal strength
Days per week
3
Duration
8 or 12 weeks
Rep range
3-12 repetitions per set
Working sets
3-4 working sets per exercise
Overview
Who is this for
- • Experienced lifters comfortable with heavy compound work who want to add power training
- • Those interested in force production and athletic performance
- • Lifters who can commit to three focused sessions per week
Not ideal for
- • Beginners without at least 6 months of consistent barbell training
- • Those focused purely on muscle size or bodybuilding-style training
Training style
Each session opens with a low-skill power movement - trap bar jumps, push press or box jumps - at low reps with full recovery between sets. Heavy compound lifts follow: barbell squat, trap bar deadlift and Bulgarian split squat. The undulating model alternates power and strength emphasis. Farmer carries, Nordic curls and ab wheel rollouts provide functional support work.
Progressive overload
Power movements use bodyweight or light loads with a focus on speed and intent. Compound lifts increase by 1.25-2.5 kg per week. The 6% planned overload reflects the high neural demand of power training.
Recovery and deloads
Every fourth week drops all weights to 70% of the phase base. Power movements are kept but effort is reduced. The nervous system and tendons need the recovery week as much as the muscles.
Equipment
Barbell, trap bar, dumbbells, pull-up bar, plyometric box, ab wheel and farmer carry handles
Location: Commercial gym with space for jumps and carries
Weekly volume
Legs receive the highest volume at 15 sets per week across squats, deadlifts, split squats and Nordic curls. Back sits at 9 sets through rows and pull-ups. Chest and shoulders each receive 6 sets. Core gets 6 sets through Pallof presses and ab wheel rollouts.
Session breakdown
Workout A
| Exercise | Sets x Reps | Increment |
|---|---|---|
| Trap bar jump | 4 x 3 | Bodyweight |
| Barbell squat | 4 x 5 | +2.5 kg/week |
| Barbell row | 3 x 6 | +2.5 kg/week |
| Pallof press | 3 x 12 | +1.25 kg/week |
Workout B
| Exercise | Sets x Reps | Increment |
|---|---|---|
| Push press | 4 x 3 | +2.5 kg/week |
| Trap bar deadlift | 4 x 5 | +2.5 kg/week |
| Pull-up | 3 x 6 | Bodyweight |
| Farmer's carry | 3 x 8 | +1.25 kg/week |
Workout C
| Exercise | Sets x Reps | Increment |
|---|---|---|
| Box jump | 4 x 3 | Bodyweight |
| Bulgarian split squat | 3 x 6 | +1.25 kg/week |
| Incline dumbbell press | 3 x 6 | +1.25 kg/week |
| Lying leg curl | 3 x 10 | +1 kg/week |
| Ab wheel rollout | 3 x 12 | Bodyweight |
What to expect
Weeks 1 to 2
The power movements may feel unfamiliar. Focus on explosive intent and clean movement rather than load. Expect some nervous system fatigue from the combination of power and heavy work.
Weeks 3 to 6
Power output improves measurably. Jump height and push press speed increase. Compound lift strength continues to progress. The programme begins to feel cohesive.
Weeks 6+
Significant improvements in explosive power and maximal strength. Better force production, improved athleticism and a well-rounded strength profile that transfers beyond the gym.
Run Power Development Block in STRNTH
Download the app, pick this programme and start your first session. Progressive overload, deloads and block reviews are handled for you.