Clemson University Power Program

- Joey Batson
Bench Press Training

1) Test your 1RM in the Bench Press

2) Start the program at Phase I, and work the different phases that correspond with
the training week
3) Work off your 1RM and perform sets and reps that correspond with that weight
4) Your goal is to hit every set and rep at your max. EX: if you hit every rep on each
set, bump your max up five pounds. Continue that process for all the phases.
5) Day #1 is your heavy day, use the grip you are most comfortable with
6) Day #2 is your light day (speed). Drop the weight down 15-25lbs and work of the
percents at that weight. (i.e. if you max is 300, drop to 275). Also use a closer
grip for this day (18-24 inches)

Sample Training Program

Day #1
Bench Press (Phase I, Day #1)
DB Bench: 2x12
DB Triceps Extentions: 6x10
DB Front Raise: 1x12, 1x10
DB Side Raise: 1x12, 1x10
Rear Delt/DB Row: 1x12,10,8
Lat Pulldown: 1x12,10,8,6
Hammer Curls: 1x12, 5x8

Day #2
Close Grip Bench (Phase I, Day #2)
¼ Dips or Incline DB: 1x12,10 2x8
EZ Bar Triceps Exetnsions: 1x12, 10, 8, 6, 5, 5
DB Front Raise: 1x12, 10
DB Side Raise: 1x12, 10
Rear Delt/DB Row: 1x12, 10, 8
Lat Pulldown: 1x12, 10, 8, 6
Hammer Curls: 1x10, 4x8

Weekly Training Cycles

10 Week
Weeks 1-2: Phase I
Weeks 3-5: Phase II
Weeks 6-8: Phase III
Weeks 9-10: Peak Phase
8 Week
Week 1: Phase I
Weeks 2-3: Phase II
Weeks 4-5: Phase III
Weeks 6-8: Peak Phase

6 week
Week 1: Phase I
Week 2: Phase II
Weeks 3-4: Phase III
Weeks 5-6: Peak Phase

PROGRAM #1
Phase I - % s
10x40%, 8x50%, 5x60%, 10x65%, 10x70%, 10x75%

Phase II - % s
10x40%, 8x50%, 5x65%, 5x80%, 5x82%, 5x85%, 10x70%

Phase III - % s
10x45%, 8x60%, 5x70%, 3x82%, 3x87%, 3x92%, 5x80%, 10x70%

Peak Phase - % s
10x45%, 8x60%, 5x70%, 1x80%, 1x90%, 1x95%, 1x97%, 5x82%, 10x72%

PROGRAM #2
Phase I
10x40%, 8x50%, 5x60%, 10x72%x3 sets

Phase II
10x40%, 8x50%, 5x60%, 5x83%x4 sets

Phase III
10x45%, 8x60%, 5x80%, 3x92%x4 sets, 10x70%

Peak Phase:
10x45%, 8x60%, 5x80%, 1x90%, 1x95%, 1x97%, 5x82%, 10x72%

Squat Training Cycle

1) Day #1 is the first squat day of the week (heavy), Train with the weight in the
left hand column that corresponds with your max (1RM, 3RM, 5RM). Train
each phase with the percents as outlined. When you are able to achieve the
proper sets with the weight prescribed then increased the max by ten pounds
for the next week.
 2) Day #2 is the second leg day of the week and train with the percents by
reducing your max by 75-100 pounds. This day is to be used as a recovery day
or a speed day. You can also use this day to train the front squat. If you are
doing this than reduce your weights by 100-150lbs. Other forms of squats can
also be introduced on this day (box, safety bar). After a few weeks of training
unload by doing lunges.

Sample Workout

Day #1
Squat (Phase I)
Clean (Phase I)
Leg Ext or Stepups or Lunges or Walking Lunges: 2x10-12
Leg Curl or SLD or Reverse Hypers: 3x10-12
Ab Work: Heavy
Lower Back: Recovery
Calve Work: 3x10-15

Day #2
Clean (Phase I) (Heavy Day #2)
Squat (Phase I) (Light Day #2) or Front Squat
Shrugs: 3x8-12
RDL or SDL or Rack Lockouts:
Ab Work: Heavy
GHR: 2x8
Calve Work: 3x15-20

You may choose to clean first on day #1

Training Cycles
Linear:
Phases 8 weeks 10 weeks 12 weeks
Phase I 1 week 1-2 weeks 1-3 weeks
Phase II 2-3 weeks 3-4 weeks 4-5 weeks
Phase III 4-5 weeks 5-7 weeks 7-9 weeks
Peak 6-8 weeks 8-10 week 10-12 weeks

Undulatory
Phase I 1 week 1-2 weeks 1-2 weeks
Phase II 2 weeks 3 weeks 3-4 weeks
Phase I 3 weeks 4 weeks 5 weeks
Phase III 4 5-6 6-7
Phase II 5 7 8-9
Peak Phase 6 8 10
Peak Phase 7 9 11
Peak Phase 8 10 12

Phase I - % s
8x40%, 5x50%, 3x60%, 10-12x68%, 10-12x72%, 10-12x78%

Phase II - % s
8x40%, 5x55%, 3x68%, 5-7x82%, 5-7x87%, 5-7x90%

Phase III - % s
8x40%, 5x60%, 3x70%, 4-5x82%, 4-5x90%, 4-5x95%

Peak - % s
8x40%, 5x60%, 3x70%, 3x85%, 3x92%, 3x100%

Hang Clean Training Cycle

1) The first day of the week is the light clean day. To make it a light day, take the
weight that you are prescribed to do for the cycle and subtract 50lbs. When you
hit the target weight for all the sets than up the weight 5lbs.
2) Day #2 is the heavy clean day. Do the prescribed weight from the charts.

Cycles are the same as the squat cycles. (as far as weeks to do which phase)

Training Percents

Phase I
8x50%, 5x60%, 3x70%, 5x78%, 5x80%, 5x85%

Phase II
8x50%, 5x65%, 3x75%, 3x87%, 3x90%, 3x92%, 3x95%

Phase III
8x50%, 5x65%, 3x75%, 2x85%, 2x87%, 2x95%, 2x97%

Peak Phase
8x50%, 5x65%, 3x75%, 1x87%, 1x92%, 1x97%, 1x100%

Sample Off-Season Workouts

Day 1
Bench: Day 1
Dips: 3x8-12
Triceps: 8-10x5-12
Shoulders: 3x8-12
Back: 3x15-20
Biceps: 5x8
Neck + Abs 3x8-12

Day 2
Squat: Day 1
Clean: Speed Day
Reverse Hyper: 3x10
Leg Ext: 3x8-12 + Abs + Calves

Day 3
Close Grip: Day #2
Triceps (Heavy): 10-15x5-12
Shoulders: 3x8-12
Back: 5x8-12
Hammer Curls: 5x8
Neck + Abs

Day 4
Clean: Heavy
Squats: Light or Front Squat
Shrugs: 3x8-12
RDL: 3x8-12
Abs + Claves

3 DAY
Day 1
Bench Press: Day 1
Hang Clean: Speed Day
Leg Press: 3x8-12
Shrugs: 3x8-12
Back: 3x15-20
Hammer Curls: 5x8-12
Triceps: 5x8-12
Hamstrings: 2x12
Calves: 3x15-20
Abs + Neck

Day 2
Squat: Day 1
Deadlift: 3x3-5 (rotate every two weeks)
Shoulders: 5x8-12 (rotate every two weeks)
Back: 4x8-12 (rotate every two weeks)
Leg Ext + Leg Curl: 3x8-10
Abs + Neck

Day 3
Clean: Day 2
Bench: Day 2
Squat: Day 2
Dips: 3x8-12 (rotate with other exercises every two weeks)
Triceps: 8x8-12
Hammer Curls: 5x8-12
Back: 3x8-12 Abs + Neck
In Season

Day 1
Bench: Moderate to Heavy Abbreviated power program day 1
Squat: 3x5-8 (55-65%)
Clean: 3x3-5 (70-82%)
Low Back: 2x10
Abs + Neck

Day 2
Bench: Abbreviated power program day 2
Upper Body Circuit: 12-14 exercises 12 reps (20-30s rest in between)
Abs/Neck

Day 3 (optional)
Upper Body Circuit: For recovery
Abs/Neck

How Do I Become Bigger Faster Stronger: 10 Tips

1) Train with weights

a. Train Year round
b. Train with max force and max speed
c. Choose fundamental exercises (presses, squats, etc.)
d. Train supplemental exercises hard
e. Train with intensity
f. Have a goal

2) Speed Train
a. Consistently: off season and pre-season
b. 6 fundamentals of speed: specific power, overspeed, flexibility,
techniques, acceleration, and stride.
c. Consistenticy unlocks potential
d. Train hard .train smart
e. Train fast .cant be fast training slow
 f. Set goals

3) Eat a high protein diet

a. Muscles grow because of an increase in whole body protein
b. Timing is important: it is really needed after a workout and at other points
during the day
c. Extra protein may be needed 30 hours after a workout because of protein
synthesis.
d. Protein is needed at bedtime to keep the cortisal low
e. Eat at least 1gram a day
f. Also use a multi-vitamin
4) Eat frequently
a. 6-7 meals a day, evenly spaced ..breakfast is a must
b. Smaller more frequent meals controls appetite
c. Great for weight gain and loss
d. Drink 8-10 glasses of water a day

5) Use Creatine
a. It is a cell volumizer, allows muscles to hold more fluid.

6) Seek Pain
a. Intensity is important for growth
b. Muscles must be damaged to grow
c. During the extra rep pain will introduce himself
d. Seek pain and get comfortable with it .builds mental toughness

7) Be Consistent
a. Record your weights and reps
b. Take a positive approach and make gains

8) Following training get carbs and protein.

a. Have a high carb, high protein drink after training.
b. This lowers cortisal levels, increases glycogen levels, gives muscles the
protein that they need to grow.

9) Change your routine often

a. Off-season, pre-season, in-season. Variety is key
b. Rotate exercises every 3-4 weeks

10) Rest
a. Sleep 8-10 hours a day
b. Nap for 30 minutes a day
c. Have relaxing activities