Eric Bach - Power Primer - Athlete Strong in 12 Weeks

THE POWER PRIMER 2.0 ATHLETE STRONG IN 12 WEEKS

BACH PERFORMANCE By Eric Bach, BS, CSCS www.bachperformance.com

POWER PRIMER: : 2.0 ATHLETE STRONG IN TWELVE WEEKS DISCLAIMER You must get your physician’s approval before beginning this exercise program. These recommendations are not medical guidelines but are for educational purposes only. You must consult your physician prior to starting this program or if you have any medical condition or injury that contraindicates physical activity. This program is designed for healthy individuals 18 years and older only. The information in this report is not meant to supplement, nor replace, proper exercise training. All forms of exercise pose some inherent risks. The editors and publishers advise readers to take full responsibility for their safety and know their limits. Before practicing the exercises in this book, be sure that your equipment is well-maintained, and do not take risks beyond your level of experience, aptitude, training and fitness. The exercises and dietary programs in this book are not intended as a substitute for any exercise routine or treatment or dietary regimen that may have been prescribed by your physician. Don’t lift heavy weights if you are alone, inexperienced, injured, or fatigued. Always ask for instruction and assistance when lifting. Don’t perform any exercise without proper instruction. See your physician before starting any exercise or nutrition program. If you are taking any medications, you must talk to your physician before starting any exercise program, including The Power Primer 2.0. If you experience any light headedness, dizziness, or shortness of breath while exercising, stop the movement and consult a physician. You must have a complete physical examination if you are sedentary, if you have high cholesterol, high blood pressure, diabetes, if you are overweight, or if you are over 30-years-old. Please discuss all nutritional changes with your physician or a registered dietician. This publication is intended for informational use only. Eric Bach and Bach Performance, LLC will not assume any liability or be held responsible for any form of injury, personal loss or illness caused by the utilization of this information.

BACH PERFORMANCE

| Eric Bach, CSCS | Email: [email protected]

2

Table of Contents Chapter 1: How Power Improves Strength and Athleticism Chapter 2: The Power Primer 2.0 Athlete Strong Program Chapter 3: Frequently Asked Questions (FAQ) Chapter 4: Phase One – First Four Week Workout Chapter 5: Phase Two – Second Four Week Workout Chapter 6 Phase Three – Third Four Week Workout

Coach Eric Bach, author of The Power Primer 2.0 Copyright © Bach Performance, LLC. 2016. All Rights Reserved. All rights reserved. No part of this e-book may be reproduced or transmitted in any form or by any means, electronic or mechanical, including photocopying, recording, or by any information storage and retrieval system, without the expressed written permission from Eric Bach. We have unique tracking codes embedded, designed to detect illegal distribution of this e-book and the download links. Do not risk breaking international copyright infringement laws and getting yourself in major trouble.

CHAPTER ONE

HOW POWER IMPROVES STRENGTH AND ATHLETICISM

POWER PRIMER: : 2.0 ATHLETE STRONG IN TWELVE WEEKS Regardless of your goal, the Strength and Athleticism phase should be your first step amongst all the Power Primer workouts. The Power Primer 2.0 Athlete Strong Program is based on improving strength and athletic performance. Meaning, at its completion you’ll be stronger and more athletic. Improving strength and performance will make all your other training more efficient, meaning you’ll build muscle more easily and strip off body fat once you’re stronger and more athletic. The Athlete Strong Program workouts are three 4-week phases of increasing intensity, meaning each phase will build upon the previous one to make you stronger, shredded, and more athletic. In each workout, pay close attention to your rest periods. They are absolutely vital to allowing full nervous system recovery to get your body stronger and more explosive. Absolute strength is vital for performance. But expressing strength quickly is more important than absolute strength for performance once a decent level of strength is built. Athletic endeavors are rate-limited activities. Meaning during sports, you only have a short window of time to generate force. While strength is important, we must generate it fast in order to sprint, jump, cut, and throw or else we get left in the dust. Problem is, most athletes chase strength as the end all be all to improving performance. Now you just need to convert your strength into usable power and speed in sports and movement.

BACH PERFORMANCE


5

CHAPTER TWO

THE POWER PRIMER 2.0 ATHLETE STRONG PROGRAM

POWER PRIMER: : 2.0 ATHLETE STRONG IN TWELVE WEEKS Exercise Order: Exercise order is of primary importance. The nervous system is the primary driver of performance, so it’s imperative that exercises are ordered based on neural demands. That means exercises that require the most power and are most sensitive to technique must be performed first.

[ Picture of Muscle Fiber/ Bundle]

For example: you shouldn’t do your conditioning before jumping into heavy or explosive weight training. A 400-meter sprint followed by 15 power cleans at 75% 1-RM and 50 box jumps is a bad idea. Exercise order and rest, must match your training goals. Ignoring this is a recipe for disaster. Your nervous system will already be fatigued, leading to technical changes in your form and sub-optimal power development. That’s a recipe for staying weak, small, and injured rather developing into a high-performance beast. Workouts must follow this order: 1. Dynamic Warm-Up 2. Dynamic/Movement Training: Jumps, sprints, throws 3. Explosive/Power: Power cleans, snatches 4. Compound Strength: Squats, deadlifts, presses, pulls 5. Compound/higher rep/hypertrophy: Squats, dead lifts, presses, and pulls 6. Isolation Work: Curls, calf raises, leg extensions 7. Conditioning Work

BACH PERFORMANCE


7

POWER PRIMER: : 2.0 ATHLETE STRONG IN TWELVE WEEKS Power Primer 2.0 Warm-Up Your warm-up is arguably the most important part of your workout. Without it, you’re increasing injury risk and decreasing performance. Let’s look at some of the core benefits of your warm-up. Physiological Warm-Up: As you guessed it, one key objective of the warm-up is to physiologically warm-up your body. Raising your core temperature is important—getting sweaty prepares your body for what’s next. In this case, running a bit “hotter” improves oxygen transfer become more efficient, boosts blood flow to muscles, and helps your body “expel” metabolic by-products to keep you training like a high-performance machine. HORMONES: Well, well. Beyond the basic physiological benefits, your hormones will also be primed for maximum results in training. By this I mean the big guys like Growth Hormone, Testosterone, and IGF-1 will be released to freely circulate around your body. As you guessed, this is a good thing. These hormones all help you build strength and muscle, while cutting fat. JOINT HEALTH: Warm-up is all about getting your body ready for your workout. That means your joints, tissues, and ligaments that need to be primed and ready to go. Directly mobilizing and activating the joints and muscles you’ll use for activity is huge. This process of loosening and lubricating the joints needed to move explosively and with big weights is ESSENTIAL to avoiding injuries. So, if you’re sick of battling elbow tendonitis, or it takes 3 sets for your knees to loosen up, stop skipping your warm-up. In your workouts, you’ll see a full dynamic warm-up. DO NOT SKIP THIS. EVER!

BACH PERFORMANCE


8

POWER PRIMER: : 2.0 ATHLETE STRONG IN TWELVE WEEKS The dynamic portion of the warm-up incorporates active stretching techniques, sport-specific movement integration, and neural activation exercises. These modalities are performed to mimic the movement-specific demands of the activity, address movement deficiencies, increase core and ligament temperature, stimulate the nervous system, increase stability, and activate proprioceptors (Yauss and Rotchstein, 2011). These drills will allow for the technical rehearsal of activity-specific movement patterns and, as a result, a reduced risk of injuries. Specifically, these exercises will focus on preparing you for optimal Power Primer Training. • • • • • •

Quadruped Fire Hydrant x6 Quadruped hip extension x6 Floor slide x6 Hip Thrust x6 Inchworm x6 T-Push-Up x6

• • • • •

Jumping Jacks x50 Lateral Squat x6/each Front Lunge x6/side Slow Mountain Climber x10/side Groiner x5 side

Exercise Specific Warm-Up Sets When you’re ready to begin the first-weight training exercise of the day, it’s important you don’t jump directly into the first set. Instead, there’s a simple, basic progression you should follow. With an empty bar or light dumbbells, you’ll perform a few lighter sets focused on directly warming up the tissues needed for your best training performance. Warm Up Set 1: Warm-Up Set 2: Warm-Up Set 3:

50% weight of first set x8-12 reps 75% starting weight x5 reps 85% starting weight x3 reps

These reps and percentages do not need to be perfect. They’re a baseline to get your tissues and nervous system primed for training. With each rep, control the eccentric, and emphasis an explosive “up”, or concentric portion of the lift.

Yauss, B. and Rotchstein, A. (2011). The acute and chronic benefits of movement prep for the soccer athlete. NSCA’s Performance Training Journal, 10, 3, 1116.

BACH PERFORMANCE


9

POWER PRIMER: : 2.0 ATHLETE STRONG IN TWELVE WEEKS How to Warm Up for a One-Rep Max I’m going to clear this up from the get go: Warming up to test your max varies for each person. Some people can blast a huge PR right in the middle of a workout, whereas some need a refined process. That said if you’ve walked into the gym with the goal of establishing a new PR and found yourself missing lifts, the culprit is more often than not, your warm-up. You either did too little, or too much, burning out your central nervous system (CNS) before really getting a chance to set a personal record. My goal here is to show you the best way to hit the sweet spot. A warm-up thorough enough to prepare you for big weights, yet short enough to limit fatigue and manage time effectively. Let’s get to it. The General Dynamic Warm-Up Just as in all the Power Primer workouts, you’ll need a general dynamic warm-up. This lubricates your joints, tissues, and tendons while elevating your core temperature, priming your body to develop force and optimize training. Furthermore, a warm-up prepares you for the mental battle ahead. Intense training requires intense focus to maximize results. Every time you warm-up, stay present in the moment and do each exercise to the best of your ability, rather than skimming twitter and filling up your feed with #riseandgrind.

BACH PERFORMANCE


10

POWER PRIMER: : 2.0 ATHLETE STRONG IN TWELVE WEEKS Sample Dynamic Warm-Up This combination of exercises will activate deep and superficial trunk stabilizers to protect your spine and optimize the transfer of force. Further, these exercises will activate muscle tissues while simultaneously increasing mobility and stability. • • • • • •

Quadruped Fire Hydrant x6 Quadruped hip extension x6 Floor slide x6 Hip Thrust x6 Inchworm x6 T-Push-Up x6

• • • • •

Jumping Jacks x50 Lateral Squat x6/each Front Lunge x6/side Slow Mountain Climber x10/side Groiner x5 side

Repeat one time. Once you’ve completed the general warm-up, it’s time to prepare your body for the max-out lift. The best way to specifically warm-up for the max-out lift is obvious: practice the testing lift you’ll be using with sub-maximal weights. While lunges are great to warm-up the hip, knee, and ankle, if you’re testing a clean or squat, you should use that exercise. By using the tested lift, you’ll ramp up your neuromuscular system and groove technique while warming up the muscles and joints needed for maximum results. The Math of the Max While you don’t need a precise number like a previous 1-RM to gauge your testing protocol, you need to have a ballpark idea of your strength. If you truly have no idea how much you can lift once, you can lift a weight for a certain number of reps, then use a conversion chart (shown below) to get an approximate 1-RM. When in doubt, venture on the side of caution and go with lower weights when finding a 1-RM.

BACH PERFORMANCE


11

POWER PRIMER: : 2.0 ATHLETE STRONG IN TWELVE WEEKS One Rep Max Calculators

Basic Outline of a 1-RM Warm-Up The basic outline of the 1-RM starts very light, with the first 3-4 sets being easy. The biggest mistake most lifters do is ignore their rest. DO NOT DO THIS. Always rest longer and err on the side of caution when it comes to testing a max. Although you might feel fresh, your CNS requires more time to fully warm-up and subsequently recover than your cardiovascular and muscular system. BACH PERFORMANCE


12

POWER PRIMER: : 2.0 ATHLETE STRONG IN TWELVE WEEKS This approach gradually stimulates the neuromuscular system to warm-up and achieve optimal performance in training. Set Number 1 2 3 4 5 6 Max Out 1 7-10 (max)

%-1RM 40-50% 60% 70% 80% 90% 95-100% 100+, 2-5% increase each

Reps 8 4 2 1 1 1 1

Rest after Set 60-90 seconds 60-90 seconds 90-120 seconds 3-5 minutes 3-5 minutes 5-7 minutes 5-7 minutes

Once you get to the sixth set, the first max out set, rest periods go way up. Some coaches call for as much as 10-15 minutes, but for the sake of time, 5-7 minutes is fine for intermediate lifters. If you are actively competing in strength sports I get it, take the time. Otherwise, 5-7 minutes is plenty. 1-Rep Max Conversion Equations If you already have a good idea of your maximum strength, or have tested it with a three or five rep max, conversion equations and calculators provide another option to gauge your 1-rm. Personally, I prefer to get a fresh testing max before I start a new program, but the choice is yours and this may the most time efficient way. For the quick and easy way, use this calculator from Bodybuilding.com. If you want to get as direct as possible, there are a number of equations that have been developed to help you estimate your 1-RM. They get a bit complex, but are all good options. Baechle equation • 1RM = Weight × (1 + (0.033 × number of repetition)) Brzycki’s equation • 1RM = Weight ÷ (1.0278 – (0.0278 × number of repetitions) O’Conner’s formula • 1RM = weight × (1 + 0.025 × number of repetitions) Fun, right?

BACH PERFORMANCE


13

POWER PRIMER: : 2.0 ATHLETE STRONG IN TWELVE WEEKS Sample Warm-Ups by Estimated 1-RM Here are some sample warm-up routines based on estimated 1-RM. If you have a ballpark guess on what your numbers are, these working protocols are a great place to start. Estimated Max: 105 lbs. 45x8 60x4 75x2 85x1 95x1 105x1 110-115+ x1

Estimated Max: 275 lbs. 135x8 185x4 205x2 225x1 245x1 260x1 275+x1


Estimated Max: 315 lbs. 135x8 185x4 205x2 235x1 255x1 275x1 285+x1 315+x1




BACH PERFORMANCE


14

POWER PRIMER: : 2.0 ATHLETE STRONG IN TWELVE WEEKS Final Guidelines Use easily calculated numbers like 135, 185 etc. on your beginning warm-up sets. This minimizes the number of plates on the bar and keeps transitions and calculations as easy as possible. Keep low-rep sets low rep. Once you get into 1-2 rep sets, keep the reps there. Repeat early sets if needed, but the point is to avoid fatigue with volume while maximally stimulating the CNS. Be conservative with your rest periods. When in doubt, err on the side of caution and rest longer than you “think” you need. Too much rest is better than too little. This is the number one place most lifters screw up their max. For max sets, add 5-10 pounds of upper body lifts, and 10-15 on lower body lifts when making further attempts at a max. After your third warm-up set, always use a spotter. For safety, this is a no-brainer. For performance, your spotter will help you refine flaws in technique, and correct them before loading ultra-heavy weights. Finally, the question that everyone wants to know: “ Do I absolutely need to have a max number?” In short, yes. You must have a good idea of your strength numbers, as a chunk of the program is predicated on percentages for progressive overload. Meaning, if you don’t know what 80% of 200lbs is and instead try to lift what’s actually 90%, you won’t make the same progress. Use the rep-max calculator and conversion tables as listed above for quick conversions. As long as training max is close to your actual ability, the program will work without a hitch. Now, it’s up to you. Train hard. Train smart. Unleash the Power within.

“One Rep Max Calculators.” Changing Shape. Accessed November 27, 2015. http://www.changingshape.com/themes/default/img/1-rep-max.jpg.

BACH PERFORMANCE


15

POWER PRIMER: : 2.0 ATHLETE STRONG IN TWELVE WEEKS Each Power Primer 2.0 Four Week Athlete Strong Program is ideal to enhance your power output and shatter strength plateaus. Lifters who generally follow high-volume, bodybuilding style programs will notice a super compensation training effect from the emphasis on rep quality rather than just high volume, leading to more recovery and additional growth. It’s vital that you attack every rep like it was your last, especially on the explosive, compound movements. There is no room for-half-assed reps. To get maximally explosive; you must focus on driving each rep, each jump, and each throw to the best of your ability. To start The Four Week Power Primer 2.0, workouts are sub-maximal during the first few weeks with a major emphasis on speed and explosiveness with compound exercises. This emphasizes the speed-strength end of the force velocity curve to get you more explosive against lighter loads. As the weeks progress, we’re adding load and decreasing the speed of movement while we super-set compound exercises with explosive exercises for maximal explosive power. As a result, your body will stay fresh and extremely explosive as you build up towards the heavy, explosive sets during the fourth week. As a result of the ramping intensities, you’re nervous system will be super-charged while we increase your rate of force development and explosiveness across the entire force-velocity curve. After the fourth week, the cycle is easily repeated with a 5-10 lb increase on your training numbers for future gains in explosive power. • • • •

Week One: 3x5 50-60% 1-rm Speed-Strength Week Two: 4x4 60-70% 1-rm Speed-Strength and Strength-Speed Week Three: 4x3 70-80% 1-rm Strength-Speed Week Four: 5x3, 3,2,2,1 80-90% 1-rm Strength-Speed, Strength

This calculator will help you calculate both your warm-up and working sets. Calculate here. Ideally, each of the three Power Primer 2.0 Workouts are performed Monday, Tuesday, Thursday, and Friday to allow ample recovery time. • Monday: Day One • Tuesday: Day Two • Wednesday: Off/Active Recovery • Thursday: Day Three • Friday: Day Four • Saturday: Off/Active Recovery • Sunday: Off/Active Recovery For most exercises I have included video attachments to display proper technique. In the case of Olympic lifts, please review this step by step progression.

BACH PERFORMANCE


16

POWER PRIMER: : 2.0 ATHLETE STRONG IN TWELVE WEEKS Exercise Substitution Guide I get it. Sometimes you’re traveling, stuck in a lousy hotel gym or worse, just a gym-less hotel. Or, you’re trying out a new gym, have your workout ready to, only to find cleans and deadlifts trigger the dreaded “lunk alarm.” Or more commonly, you have a pre-existing injury, or have no experience with an exercise in your workout program that prevents you from following the program to a T. If any of the cases above sound familiar, this guide is for you. While I strongly urge (hint, hint) you perform the Power Primer workouts exactly as they’re written I know that won’t always be possible. The workout substitutions in this guide give you options when equipment is limited. Thus, you can switch exercises without screwing up the flow of your training and still unleash the athlete within. Exercise Substitutions: Lack of Equipment You deserve to be training at a facility that allows Olympic lifts, dropping deadlifts, and, curse words on the radio, and all-around asskickery. But, if you’re not at one, we will make due without. Whether it’s travel, injury, or convenience keeping you from a better gym, you can make excellent progress with smart exercise substitutions.

Here’s what Bach Performance client Jason Tilque had to say:

The key? Switching exercises to others that most closely resemble the movement patterns we’re focusing on. After, your body is the machinery behind the workout, whereas equipment is only a tool. When you’re missing equipment, we’ll replace exercises that are a similar movement pattern to the planned exercise. That means a barbell squat should be switched with another squat pattern, such as a goblet squat and so on. I’ve created the following movement bank to help you make the best exercise switches. Oh, and before I forget, you may substitute barbells for dumbbells when barbells are not available for all listed exercises.

BACH PERFORMANCE

“I just wrapped up the Power Primer and can honestly say the workouts were incredible. I haven’t trained like an athlete in years, and the Power Primer made an immense difference in the weight room and in the field of life. I played in a Flag Football tournament three weeks after the workout, and felt like I re-discovered another gear running down the field! The increased explosiveness I received from the Power Primer was incredible, and I can’t recommend the program enough.” - Jason Tilque


17

POWER PRIMER: : 2.0 ATHLETE STRONG IN TWELVE WEEKS Take me to the Bank Squat: goblet squat, front squat, back squat Hinge/Deadlift: sumo deadlift, conventional deadlift, barbell Romanian deadlift, dumbbell deadlift, dumbbell Romanian deadlift, kettlebell deadlift, tire-flip. Explosive/Olympic Variation: barbell clean, barbell power clean, hang clean, hang power clean, dumbbell clean, dumbbell snatch, explosive squat Jump: Broad jump, dumbbell squat jump, squat jump, multi-response squat jump Explosive push/throw: Medicine ball/sandbell slam, bench plyo push-up, clap push-up, kneeling plyo push-up, rotational medicine ball throw, medicine ball back toss Single leg: barbell lunge, dumbbell lunge, step back lunge, Bulgarian split squat, forward lunge, split squat Vertical Press: barbell military press, barbell push press, handstand push-up, dumbbell military press, single arm push press, single arm military press Horizontal Press: barbell bench press, incline barbell bench press, floor press, dumbbell bench press, dumbbell incline bench press, alternate dumbbell bench press, single arm bench press Vertical Pull: chin up, lat-pulldown, rope climb, inverted row Horizontal pull: suspension trainer row, inverted row, barbell bent-over row, single arm dumbbell row, dumbbell split row, chest supported row, batwing row

BACH PERFORMANCE


18

POWER PRIMER: : 2.0 ATHLETE STRONG IN TWELVE WEEKS Alternative Methods to Developing Power Some exercises you may just not feel comfortable using. That’s fine. In that case, stick with the exercises that match the movement of the planned exercise where your technique is sound. Then, learn the practice the other lifts on the side. Further, you may not have all the weights (you strong bugger you) you need to hit your numbers on a given day. In either case, there are alternative methods to developing power. The linking factor in these alternatives is exercising with maximum explosive intent. That means no matter the substitution you need make, lift with max speed on the concentric (up) portion of the lift. Got it? Good. 1. Dynamic Effort Compound Lifts This method is based on Russian texts and the works of Vladimir Zatsiorsky and popularized by Louis Simmons of Westside Barbell club. The theory is based on lifting submaximal loads with maximum explosive intent to develop explosive power, helping you generate strength faster. Basically, you’ll lift lighter loads as fast as possible to bridge the gap between strength and speed in your training. DE training uses loads of 40-65% 1-RM lifted with maximum explosive intent—sweet spot for power development in most literature. This has two huge benefits: 1. You can easily use dynamic effort training with the squat and deadlift as replacement for the Olympic lifts. These movements are less complex than the Olympic lifts and not as prone to technical errors— making them a safer option if you’re unsure on technique. 2. Compound likes the squat and deadlift are easier to learn, making them a viable substitute if you don’t have time to refine your Olympic lifting technique. Everything in training has a cost: benefit ratio that should be taken into affect. While I recommend learning the Olympic lifts, you may find it’s the best use of your time to practice technique on the side while using the squat and deadlift as your explosive lifts. So, rather than jacking up technique on the Olympic lifts, load up squats, deadlifts, and presses with lighter loads and lift with maximum explosive intent. You can generate high power outputs to improve explosive power.

BACH PERFORMANCE


19

POWER PRIMER: : 2.0 ATHLETE STRONG IN TWELVE WEEKS 2. Lift Weights with Maximum Concentric Speed Lift weights while focusing on maximum rep speed and applying force into the bar, kettlebell, or dumbbells. Think of lifting each rep like it’s a maximum intent and speed, without sacrificing technique or eccentric control. That means rather than going through the motions on warm-up sets lift like you mean it and develop force from the moment you pick up a weight. With this method, you can improve power with all movements, from dumbbell bench presses, to squats, deadlifts, and lunges. Use maximum concentric effort on all sets to improve power output, especially if your gym is short on hevy weights. 3. Lightly Loaded Jumps and Throws If you’re traveling or stuck in a gym without much weight, there are a few exercises you’ll still be able to do: lightly loaded jumps and explosive exercises. Throws might be out of the question, but all you need is open space to perform squat jumps, broad jumps, explosive push-ups, plus a few light dumbbells for dumbbell jump squats. These exercises work speed strength and pure explosive speed: two of the most commonly neglected areas on the force velocity curve. Focusing on these exercises before a main lift, or in replacement when equipment is tight, will build explosive power and athleticism. Here are some common examples: Dumbbell Squat Jump: In the case of the dumbbell squat jump, use lightly loaded dumbbells (<10% bodyweight) and perform a squat jump. Start tall with the feet shoulder width apart. Then, holding the dumbbells at your sides, drop your hips into a quarter/half squat position. Rapidly reverse the motion, jumping and fully extending through the hip, knee and ankle. Land flatfooted with your head and chest up, in a squat position. https://vimeo.com/147194225 password: Power Primer 2-3 sets of 3-5 reps after your dynamic warm-up, best on lower body days.

BACH PERFORMANCE


20

POWER PRIMER: : 2.0 ATHLETE STRONG IN TWELVE WEEKS Overhead Slam: The overhead slam is an explosive throwing movement to build a trunk resilient to explosive forces in sport and potentiating the nervous system during training. Use a non-bouncy ball unless you want new dental work, and perform three sets of three to five reps with 60 seconds rest between sets. https://vimeo.com/147194381 password: Power Primer Explosive, Unloaded Movements: Broad Jumps: Broad jumps are a great exercise for developing lower body power and athleticism. Load up with the feet shoulder width apart. Then, simultaneously swing the arms down while dropping the hips. Rapidly swing the arms forward and jump up and out, landing in an athletic position. Do three sets of 3-5 reps with 90 seconds rest between sets. https://vimeo.com/147194442 password: Power Primer Bodyweight Squat Jump: Start tall with the feet shoulder width apart. Then, swing the arms down while dropping the hips into a quarter/ half squat position. Swing the arms forward and overhead, jumping and extending through the hip, knee, ankle, trunk, and shoulder. Land flat-footed with your head and chest up, in a squat position. https://vimeo.com/137088478

BACH PERFORMANCE


21

POWER PRIMER: : 2.0 ATHLETE STRONG IN TWELVE WEEKS Pre-Existing Injuries or Conditions Before anything, get clearance from your doctor or physician before beginning any exercise program. Especially if you have pre-existing injuries or health issues, this is rule number one. Read that again. After that, all injuries must be handled on a case-by-case scenario. Second, while you’re training, actively seek to remedy the cause of the problem. This is not an injury prevention product, but I will help you find a solution if needed. Make sure you’re doing corrective exercises, mobility and soft tissue work, and following sound recovery protocols and nutrition to improve overall health. As Strength and Conditioning coach, diagnosing and treating pain is outside my scope of practice. But, I can suggest a potential work around without diagnosing any injury or treatment. Here are some common problem areas, as exercise substitutions that may work well for you. With all of these exercises, I recommend videoing your form and sending it me personally, or hiring a qualified coach in your area to refine any potential pitfalls. Achy Shoulders: Problem Exercises: Bench Presses Potentially Switch with: Football bar bench press, neutral grip dumbbell press, or push-ups. Problem exercise: Overhead Pressing Potentially Switch with: Landmine presses Hips: Problem Exercises: Wide Stance Squatting and sumo deadlifts Potentially Switch with: Conventional deadlifts, shoulder width high bar squats, split squats or lunges. Back: Problem Exercises: Kettlebell swings, deadlifts, back squats Potentially Switch with: Front squats, goblet squats, stability ball hamstring curls, and limited range of motion Romanian deadlifts. Double-check form. Wrists: Problem Exercises: Pressing exercises like the bench press or overhead press Potentially switch with: Neutral grip dumbbell bench, and overhead presses. Check form for a “joint stacked” alignment of the wrist and forearm Elbows: Problem Exercises: Upper body pulling exercises cleans. Potentially switch with: Fat Gripz or wider handles, lay off the direct arm work, clean high pulls and snatch grip high pulls instead of cleans and snatches. BACH PERFORMANCE


22

POWER PRIMER: : 2.0 ATHLETE STRONG IN TWELVE WEEKS Conditioning Substitutions “But Eric, can’t I just skip conditioning? I just want to get explosive and strong!” Sorry pal, no can do. Sure, you’ll grow a smidge bigger by dumping all conditioning work, but the price you’ll pay will be pathetic athleticism and fat gain, even when your focus is on building strength. So, while you can’t skip conditioning, you can make substitutions as needed. Treadmill Sprints: Whenever available, I’d recommend hill sprints outside, but cutting your work ratio in half, while keeping rest the same as dictated by your workout. That means if you’re supposed to sprint 20 seconds, then rest 40 seconds, sprint for about 10 seconds, then follow your rest period. The big reason being you’ll be running faster on a less steep hill outside. You’ll need more time to neurologically recover to maintain technique. If neither is an option, opt for jumping rope 30 seconds on, 30 seconds off as fast as possible for the number of sets dictated in your workout. Jump Rope: I love jumping rope, but it can be damn near impossible (and stupid) with a foot or ankle injury. In this case, opt for bike interval sprints with the same work: rest ratio as dictated in your workout. Just stink at jumping rope? Jumping jacks are an option, but suck it up and get better. Training isn’t supposed to be easy. If you’re bad at jumping rope you need to improve your rhythm, timing, and coordination: three underrated factors in athleticism. Bike Intervals: Bike intervals are in your workouts to provide an impact free training method to give your hips, knees, and ankles a break from the intense training methods in the Power Primer. For this reason, I don’t recommend replacing bike intervals with either jumping rope or sprinting. Instead, opt for Versa Climber intervals, the AirDyne, rower, or as a last ditch option, the elliptical. Keep work-torest ratios the same as prescribed in your training.

BACH PERFORMANCE


23

POWER PRIMER: : 2.0 ATHLETE STRONG IN TWELVE WEEKS List of Common Exercise Substitutions

Here’s what Bach Performance client Vince Moya had to say:

Beyond the injury-based changes recommend above, here is a list of other common, acceptable exercise substitutions. While not ideal, these exercise changes will still help you build a muscular, explosive Power Primer body. Barbell Cleans, Power Cleans: Heavy kettlebell swing, high pull, dumbbell clean, dumbbell snatch, explosive squat Dumbbell Military Press, Push Press: Explosive barbell bench press Barbell Bench Press: dumbbell bench press, Football bar bench press, floor press Barbell Snatch: dumbbell snatch, dumbbell high pull, barbell high pull ½ kneeling/ tall kneeling lat pull-down: chin-up, seated inverted row Barbell Bent Over Row: Single arm dumbbell row, dumbbell split row, suspension trainer row Barbell Hip Thrust: kettlebell swing, Romanian deadlift with 2-second glute squeeze at the top

“Eric Bach’s Power Primer immediately caught my attention. Already a follower on his blog, I found this an extension of the great work he already puts out. The workouts were very detailed and challenging. Despite being an athlete, I felt my skills decreasing until I picked up this program. In a few short weeks, I felt more explosive and athletic. Thanks a lot Eric!” - Vince Moya

KB Swing: deadlift, Romanian deadlift, hip thrust, goblet squat with glute squeeze at top Deadlift: Romanian deadlift, back squat, trap bar deadlift Sumo deadlift: Wide stance back squat Plyo Push-up/incline: plyo-push-up Walking dumbbell lunge: split squat, step back lunge, Bulgarian split squat Barbell lunge: dumbbell lunge, dumbbell step back lunge, goblet step back lunge Walking lunge: split squat, step back lunge, goblet step back lunge Forward lunge: step back lunge, split squat, goblet step back lunge

BACH PERFORMANCE


24

POWER PRIMER: : 2.0 ATHLETE STRONG IN TWELVE WEEKS Cable Curl: dumbbell biceps curl, barbell curl Bulgarian Split Squat: dumbbell split squat, barbell split squat, step back lunge Box Jump: dumbbell squat jump, bodyweight squat jump Overhead Slam: plyo push-up, jumping chin-up, cable pull-through Chin-up: Lat pull down (explosive pull), bent over row, inverted row, assisted chin-up, TRX Row: Inverted row, bent over row, single arm dumbbell row Remember: These exercise substitutions are last-ditch options, not the ideal plan for the Power Primer. Should you find it necessary to change exercises for good, stick with one variation of the exercise and train it consistently to ensure progressive overload and all-around gains in performance. The Power Primer exercises were selected for optimal performance and will provide the best results. Stick to the program as best you can, and you’ll make unreal progress to unleash your inner athlete. If you’re inexperienced with the Olympic lifting variations, take the next few weeks to learn the exercises - they’re extremely valuable to your performance. Training Percentages These training percentages are vital. Power is built through a variety of training intensities. Pure strength is needed to develop a base for power, while lighter percentages actually generate the highest power outputs. Within each workout is a training percentage range, like 50-60% 1-rm. In this case, use weights between these numbers, starting at 50%, and moving towards 60%. One more chapter to go before you move on to Chapter 4: Phase One – First Four Week Workout. But first, you need to read Chapter 3: FAQs. You need to make sure you have all the information and understand how to use The Power Primer 2.0 Athlete Strong Program.

BACH PERFORMANCE


25

CHAPTER THREE FREQUENTLY ASKED QUESTIONS

POWER PRIMER: : 2.0 ATHLETE STRONG IN TWELVE WEEKS Got a question? There’s a good chance I’ve already answered it. Can beginners use the Power Primer? Well, that depends on your definition of beginner. You should have some experience in the gym and know what squats and deadlifts are. Some of methods are advanced. They are not designed for true beginners. That said, I have included dozens of modifications for people of varying levels of ability and experience. So The Power Primer suitable for a wide range of fitness levels. Unleash your inner athlete, no matter you are. Power Primer is for you if you are willing to put in the required. Will the Power Primer work for both men and women? Despite what some people want you to believe, men and women are physiologically similar. Their training should be, too. Increased power and athleticism helps you not only look better, but perform better in all areas of life! In my experience, the methods in the Power Primer are awesome for women because it provides them with a training style they’ve rarely, if ever experienced. As a result, they build strength, athleticism, and a figure they never knew possible. I’m over 40—can I do the Power Primer? Absolutely, but you may need to make exercise substitutions and monitor your recovery closely. From the time I first started training, I’ve worked with a dozens of clients over 40 years old. When it comes being an athlete, age is not a factor—especially with training programs like the Power Primer. The Power Primer concepts helped one of my clients over 40 re-discover his athleticism, lose fat, and build muscle. I’ve had dozens of clients in the 40’s, 50’s, and 60’s absolutely crush it! The big thing to understand is that when we age, improving athleticism is even MORE important. As we age, we get more sedentary, avoid sports, competition, and moving like an athlete. You’ll restore your athleticism and power. You’ll preserve your muscle and improve balance, strength, and coordination. This really seems geared towards competitive athletes, But that’s not who I am. Will this work for me? Absolutely. From the time I first started training, I’ve worked with more than just athletes. A decent chunk of my clients just want to lose fat, build some muscle, and be healthier! When it comes to training, everyone needs to improve the way their body functions. That means teaching the brain to send strong signals to muscles to be stronger and faster. I’d go as far to say that as a non-competitive athlete, you need to the Power Primer even more. is program will help you build muscle, athleticism, and coordination that goes away with age and a lack of sport-based activity.

BACH PERFORMANCE


27

POWER PRIMER: : 2.0 ATHLETE STRONG IN TWELVE WEEKS You Mentioned a Diet plan. How many meals per day do I need to eat? Here’s the beauty in the Power Primer diet plan. I don’t give you strict guidelines that you MUST follow. Instead, the diet guide is predicated on TEACHING you how to set-up your own diet and make the best choices for you. That means rather than forcing you to do intermittent fasting, following IIFYM, or six meals per day, you’re allowed to choose based on what works best for you. Do I need to be at a Sports Performance gym? Having access to an awesome gym definitely helps (and, in my opinion, makes any program more effective.) But you can certainly do these workouts at home and/or on the road. The workouts all have barbells, benches, and the like. But that doesn’t mean they’re your only option. I have put together a full exercise substitution guide. So if you can’t get to a squat rack, you have a number of dumbbell and bodyweight options to get you stronger and more explosive. The big thing to remember is that the workouts in The Power Primer are the programmed to make you stronger and more powerful no matter your equipment… And it’s the concepts of being explosive within the program that set the Power Primer apart and make it awesome. At the end of the day, all training equipment is a tool. The way you perform movements is more important than the tools you use—meaning the concepts throughout the Power Primer are the key to making phenomenal results. I don’t know how to do cleans and other “Olympic style” movements. Can I still do the Power Primer? While these exercises are the best for developing explosive power, they aren’t the only way to make amazing progress. I have a full exercise substitution guide with other exercises to help you build explosive power and athleticism, even if you can’t do cleans. The concepts in the Power Primer are what sets the program apart from others. applying these concepts to different exercises you will get phenomenal results. I have Poor wrist flexibility on front squats and cleans. Help! First, actively stretch your forearms every day. Beyond that, relax your grip and let the barbell sit back on the ends of your fingers, rather than in the middle. This should reduce discomfort. What if I miss a training day? That’s okay. Pick up right where you left off.

BACH PERFORMANCE


28

POWER PRIMER: : 2.0 ATHLETE STRONG IN TWELVE WEEKS I missed workouts for two weeks. What should I do? In this case, repeat the last week you did in training with less weight. This will get your body back in the groove without over-stressing your de-trained body. When should I do conditioning work? Conditioning implies the end of a workout, so that’s where it should be. Conditioning before lifting will fatigue your nervous system. This decreases performance and increases your risk of injury. Can I add more exercises during the muscle building workouts? I wouldn’t. But, since you might do it anyway, here’s what I would suggest. Take 15 minutes at the end of your training. Do all your isolation/pump work in this window, keeping rest short and intensity high. Here’s what fellow coach John Rusin had to say about Bach Performance: Chase the pump, not big weights. What order should I follow the workouts? Use the strength program first, because this improves your “foundation” to improve all other training qualities. Can I do board presses or floor presses instead of the bench press? Yes. This is covered in the exercise substitution guide. If you match a different exercise within the same “movement” pattern, then it’s okay to make the switch. Can I sprint outside instead of on the treadmill? Yes! Actually this is preferred. If sprinting outside, cut the “work” ratio in half and keep rest the same. You’ll run faster outside. You’ll need less volume and more recovery than on a treadmill.

“Eric Bach is the type of coach I make sure to keep an eye on in the fitness industry. From working with the best athletes in the world to advancing the profession with his original and captivating articles and media, Eric is a game changer when it comes to athletic development. When I look for ways to improve as a coach and new methods to use for my clients, Eric Bach is one of the first coaches I seek out.”

Can I go heavier than the listed percentages? Follow the program as it’s written. There’s a reason and “why” behind every exercise and training variable essential to your progress.

BACH PERFORMANCE


- Dr. John Rusin PT, DPT, CSCS, ART, SFMA Owner — John Rusin Fitness Systems Sports Performance Physical Therapist — Dr. John Rusin Physical Therapy www.DrJohnRusin.com

29

POWER PRIMER: : 2.0 ATHLETE STRONG IN TWELVE WEEKS What is failure? Failure = when the lift cannot be done with correct technique….also known as technical failure. Alternating main lifts and substitutions? Do you best to stick with the same exercises for at-least six weeks in a program. No one ever got strong and powerful chasing muscle confusion. I have an injury. Can I still do this program? Yes. There are tons of substitutions in the program, but make sure you have clearance from your physician before beginning this, or any other, exercise program. Make sure you’re proactively working to get healthy and pain free. When recording dumbbells, do I record the total together, or each dumbbell individually? Always, always record each dumbbell individually. If you bench-pressed 40lb dumbbells write 40, not 80. Will the fat-loss program really help me shred fat? Yes. This is specifically designed to boost athleticism and fat loss. Still, your diet is the huge piece of fat-loss. What If I haven’t lifted for a while? Start with the strength program, drop your numbers 5-10% and build your base. Follow the strength program to its completion. Some of the workouts are really long, can I cut them back? Most of the workouts should take an hour or slightly longer. First, keep track of your rest periods—more often than not, I find people are taking much longer than they think flipping through twitter between sets. If they’re still too long, cut back one set off of each exercise, you’ll still make excellent progress without crushing your schedule.

BACH PERFORMANCE


30

CHAPTER FOUR

PHASE ONE FIRST FOUR WEEK WORKOUT

POWER PRIMER: : 2.0 ATHLETE STRONG IN TWELVE WEEKS This is the first of three phases to The Power Primer 2.0 Four Week Athlete Strong Program Ideally, each Power Primer 2.0 Four Week Workouts are performed Monday, Tuesday, Thursday, and Friday to allow ample recovery time. • Monday: Day One • Tuesday: Day Two • Wednesday: Off/Active Recovery • Thursday: Day Three • Friday: Day Four • Saturday: Off/Active Recovery • Sunday: Off/Active Recovery

BACH PERFORMANCE


32

THE POWER PRIMER 2.0

FRIDAY

THURSDAY WEDNESDAY TUESDAY

MONDAY

WEEK ONE - 3x5 50-60% 1-RM, Speed-Strength Emphasis 1a. Hang Clean, Hang snatch 2x5 Warm-Up, 3x5 5060% 1-RM, Rest 0 1b. Back Toss (5-10 lbs.) 3x5. Rest 3 Minutes 2a. Squat (Front, back, or Box) 2x5 light, 3x5 50-60% 1-RM Rest 0 2b. Dumbbell Squat Jump (5-10 lbs.) 3x5. Rest 2 Minutes

3a. Dumbbell walking Lunge 3x8/each Rest 0 3b. Stability Ball Plank 3x30-45 seconds. Rest 60 seconds

Dynamic Warm-Up 1a. Push Press 50-60% 1-RM 2x5 Warm-Up, 3x5 5060% 1-rm, Rest 0 1b. Med Ball Overhead Push 3x5. Rest 3 Minutes 2a. Chin-Up 3x5 50-60% 1-RM, Rest 0 2b. Overhead Slam (Use a ball or sandbell with minimal bounce) 3x5, Rest 2 Minutes

3a. Single Arm Overhead Press 3x8 Rest 0 3b. ½ Kneeling Lat Pull-Down 3x8 Rest 1 minute 3c. Jump Rope Simple Skips: 15 Minutes

Off/Active Recovery

Dynamic Warm-Up 1a. Power Clean, Power Snatch Warm-Up 2x5 WarmUp, 3x5 50-60% 1-RM, Rest 0 1b. Broad Jump 3x5, Rest 3 Minutes 2. Deadlift (Trap bar, Sumo, or conventional) 3x5 5060% 1-RM, Rest 2 minutes

3a. Farmers Walk 3x50 steps Rest 0 3b. Birddog 3x6/each Rest 1 minute

Dynamic Warm-Up 1a. Close Grip Bench Press Warm-Up 2x5 Warm-Up, 3x5 50-60% 1-RM Rest 0 1b. Modified Plyo Push up, Incline Plyo Push Up or Clap Push-Up 3x5, Rest 3 Minutes 2a. Supinated Grip Bent Over Row 3x8 Rest 0

2b. Half Kneeling Pall of Press 3x10/side Rest 1 minute 3a. Dumbbell one arm bench press 3x8 Rest 0 3b. Dumbbell One arm Row 3x10/side Rest 1 minute 3c. Jump Rope Simple Skips: 15 Minutes

WEEKEND

Off/Active Recovery


FRIDAY


MONDAY

WEEK TWO - 4x4 60-70% 1-RM, Speed-Strength, Strength-Speed Emphasis Dynamic Warm-Up 1a. Hang Clean, Hang snatch 1x5 Warm-Up, 4x4 6070% 1-RM, Rest 0 1b.Back Toss (5-10 lbs.) 4x4 Rest 3 Minutes 2a. Squat (Front, back, or Box) 1x5 Warm-Up, 4x4 6070% 1-RM, Rest 0 2b. Dumbbell Squat Jump (5-10 lbs.) 4x4 Rest 2 Minutes

3a. Dumbbell walking Lunge 3x8/each Rest 0 3b. Stability Ball Plank 3x30-45 seconds Rest 60 seconds

Dynamic Warm-Up 1a. Push Press 50-60% 1-RM 2x5 Warm-Up, 1x5 Warm-Up, 4x4 60-70% 1-RM, Rest 0 1b. Med Ball Overhead Push) 4x4 Rest 3 Minutes 2a. Chin-Up 4x4 60-70% 1-RM, Rest 0

2b. Overhead Slam (Use a ball or sand bell with minimal bounce)) 4x4 Rest 2 Minutes 3a. Single Arm Overhead Press 3x8 Rest 0 3b. ½ Kneeling Lat Pull-Down 3x8 Rest 1 minute 3c. Jump Rope Simple Skips: 15 Minutes

Off/Active Recovery

Dynamic Warm-Up 1a. Power Clean, Power Snatch Warm-Up 1x5 WarmUp, 4x4 60-70% 1-RM, Rest 0 1b. Broad Jump 4x4 Rest 3 Minutes 2. Deadlift (Trap bar, Sumo, or conventional) 1x5 Warm-Up, 4x4 60-70% 1-RM, Rest 3 minutes


Dynamic Warm-Up 1a. Close Grip Bench Press Warm-Up 1x5 Warm-Up, 4x4 60-70% 1-rm, Rest 0 1b. Modified Plyo Push up, Incline Plyo Push Up or Clap Push-Up 4x3 Rest 3 Minutes 2a. Supinated Grip Bent Over Row 3x8 Rest 0 2b. Half Kneeling Pallof Press 3x10/side Rest 1 minute

3a. Dumbbell one arm bench press 3x8 Rest 0 3b. Dumbbell One arm Row 3x10/side Rest 1 minute 3c. Jump Rope Simple Skips: 15 Minutes

WEEKEND

Off/Active Recovery


FRIDAY


MONDAY

WEEK THREE - 4x3 70-80% 1-rm Strength-Speed Emphasis Dynamic Warm-Up 1a. Hang Clean, Hang snatch 1x5 Warm-Up, 4x3 7080% 1-RM, Rest 0 1b.Back Toss (5-10 lbs.) 4x3 Rest 3 Minutes 2a. Squat (Front, back, or Box) 1x5 Warm-Up, 4x3 7080% 1-RM, Rest 0 2b. Dumbbell Squat Jump (5-10 lbs.) 4x3 Rest 2 Minutes


Dynamic Warm-Up 1a. Push Press 1x5 Warm-Up, 4x3 70-80%, Rest 0 1b. Med Ball Overhead Push) 4x3 Rest 3 Minutes 2a. Chin-Up 4x3 70-80%, Rest 0 2b. Overhead Slam (Use a ball or sand bell with minimal bounce) 4x3 Rest 2 Minutes

3a. Single Arm Overhead Press 3x8 Rest 0 3b. ½ Kneeling Lat Pull-Down 3x8 Rest 1 minute 3c. Jump Rope Running Man: 15 Minutes

Off/Active Recovery

Dynamic Warm-Up 1a. Power Clean, Power Snatch Warm-Up 1x5 WarmUp, 4x3 70-80%, Rest 0 1b. Broad Jump 4x3 Rest 3 Minutes 2. Deadlift (Trap bar, Sumo, or conventional) 1x5 Warm-Up, 4x3 70-80%, Rest 3 minutes


Dynamic Warm-Up 1a. Close Grip Bench Press Warm-Up 1x5 Warm-Up, 4x3 70-80%, Rest 0 1b. Modified Plyo Push up, Incline Plyo Push Up or Clap Push-Up 4x3 Rest 3 Minutes 2a. Supinated Grip Bent Over Row 3x8 Rest 0

2b. Half Kneeling Pall of Press 3x10/side Rest 1 minute 3a. Dumbbell one arm bench press 3x8 Rest 0 3b. Dumbbell One arm Row 3x10/side Rest 1 minute 3c. Jump Rope Running Man: 15 Minutes

WEEKEND

Off/Active Recovery


FRIDAY


MONDAY

WEEK FOUR - 5x 3,3,2,2,1 80-90% 1-RM Strength-Speed, Strength Dynamic Warm-Up 1a. Hang Clean, Hang snatch 1x5 Warm-Up, 3,3,2,2,1 80-90% 1-RM, Rest 0 1b.Back Toss (5-10 lbs.) 4x3 Rest 3 Minutes 2a. Squat (Front, back, or Box) 1x5 Warm-Up, 3,3,2,2,1 80-90% 1-RM, Rest 0 2b. Dumbbell Squat Jump (5-10 lbs.) 4x3 Rest 2 Minutes


Dynamic Warm-Up 1a. Push Press 1x5 Warm-Up, 3,3,2,2,1 80-90% 1-RM, Rest 0 1b. Med Ball Overhead Push 4x3 Rest 3 Minutes 2a. Chin-Up 4x3 70-80%, Rest 0

2b. Overhead Slam (Use a ball or sandbell with minimal bounce) 4x3 Rest 2 Minutes 3a. Single Arm Overhead Press 3x8 Rest 0 3b. ½ Kneeling Lat Pull-Down 3x8 Rest 1 minute 3c. Jump Rope Running Man: 15 Minutes

Off/Active Recovery

1a. Power Clean, Power Snatch Warm-Up 1x5 WarmUp, 3,3,2,2,1 80-90% 1-rm Rest 0 1b. Broad Jump 4x3 Rest 3 Minutes 2. Deadlift (Trap bar, Sumo, or conventional) 3,3,2,2,1 80-90% 1-RM, Rest 3 minutes


Dynamic Warm-Up 1a. Close Grip Bench Press Warm-Up 1x5 Warm-Up, 3,3,2,2,1 80-90% 1-RM, Rest 0 1b. Modified Plyo Push up, Incline Plyo Push Up or Clap Push-Up 4x3 Rest 3 Minutes

2a. Supinated Grip Bent Over Row 3x8 Rest 0 2b. Half Kneeling Pallof Press 3x10/side Rest 1 minute 3a. Dumbbell one arm bench press 3x8 Rest 0 3b. Dumbbell One arm Row 3x10/side Rest 1 minute 3c. Jump Rope Running Man: 15 Minutes

WEEKEND

Off/Active Recovery

CHAPTER FIVE

PHASE TWO - SECOND FOUR WEEK WORKOUT

POWER PRIMER: : 2.0 ATHLETE STRONG IN TWELVE WEEKS This is the second of three phases to The Power Primer 2.0 Four Week Athlete Strong Program Ideally, each Power Primer 2.0 Four Week Workouts are performed Monday, Tuesday, Thursday, and Friday to allow ample recovery time. • Monday: Day One • Tuesday: Day Two • Wednesday: Off/Active Recovery • Thursday: Day Three • Friday: Day Four • Saturday: Off/Active Recovery • Sunday: Off/Active Recovery

BACH PERFORMANCE


38


FRIDAY


MONDAY

WEEK ONE - 3x5 50-60% 1-RM, Speed-Strength Emphasis Dynamic Warm-Up 1a. Hang Clean, Hang snatch 2x5 Warm-Up, 3x5 5060% 1-RM, Rest 0 1b. Back Toss (5-10 lbs.) 4x4 Rest 3 Minutes 2a. Squat (Front, back, or Box) 2x5 light, 3x5 50-60% 1-RM Rest 0

2b. Dumbbell Squat Jump (5-10 lbs.) 3x5 Rest 2 Minutes 3a. Dumbbell Goblet Bulgarian Split Squat 3x8/each Rest 0 3b. Feet Elevated Stability Ball Lockout 3x60 seconds Rest 60 seconds

Dynamic Warm-Up 1a. Push Press 50-60% 1-RM 2x5 Warm-Up, 3x5 5060% 1-rm, Rest 0 1b. Med Ball Overhead Push 4x4 Rest 3 Minutes 2a. Neutral Grip Chin Up 3x5 50-60% 1-RM, Rest 0

2b. Overhead Slam (Use a ball or sandbell with minimal bounce) 3x4, Rest 2 Minutes 3a. Single arm Push Press 3x6 Rest 0 3b. Tall Kneeling (both knees down) Lat Pull-Down 3x10 Rest 1 minute 3c. Jump Rope Simple Skips: 15 Minutes

Off/Active Recovery


3a.Single Arm Farmers Walk 3x50 steps each Rest 0 3b. Side Plank 3x45 seconds Rest 1 minute

Dynamic Warm-Up 1a. Close Grip Bench Press Warm-Up 2x5 Warm-Up, 3x5 50-60% 1-RM Rest 0 1b. Modified Plyo Push up, Incline Plyo Push Up or Clap Push-Up 4x4, Rest 3 Minutes 2a. Overhand Grip Bentover Row 3x8 Rest 0

2b. Half Kneeling Pallof Press Iso Hold 3x25 seconds/ side Rest 1 minute 3a. Alternate Dumbbell Bench Press 3x8 Rest 0 3b. Dumbbell Split Row 3x10/side Rest 1 minute 3c. Jump Rope Simple Skips: 15 Minutes

WEEKEND

Off/Active Recovery


WEEKEND

FRIDAY


MONDAY

WEEK TWO - 4x4 60-70% 1-RM, Speed-Strength, Strength-Speed Emphasis Dynamic Warm-Up 1a. Hang Clean, Hang snatch 1x5 Warm-Up, 4x4 6070% 1-RM, Rest 0 1b. Back Toss (5-10 lbs.) 4x4 Rest 3 Minutes 2a. Squat (Front, back, or Box) 1x5 Warm-Up, 4x4 6070% 1-RM, Rest 0 2b. Dumbbell Squat Jump (5-10 lbs.) 4x4 Rest 2 Minutes

3a. Dumbbell Goblet Bulgarian Split Squat 3x8/each Rest 0 3b. Feet Elevated Stability Ball Lockout 3x60 seconds Rest 60 seconds

Dynamic Warm-Up 1a. Push Press 50-60% 1-RM 2x5 Warm-Up, 1x5 Warm-Up, 4x4 60-70% 1-RM, Rest 0 1b. Med Ball Overhead Push) 4x4 Rest 3 Minutes 2a. Neutral Grip Chin Up 4x4 60-70% 1-RM, Rest 0 2b. Overhead Slam (Use a ball or sand bell with minimal bounce)) 4x4 Rest 2 Minutes

3a. Single arm Push Press 3x6 Rest 0 3b. Tall Kneeling (both knees down) Lat Pull-Down 3x10 Rest 1 minute 3c. Jump Rope Simple Skips: 15 Minutes

Off/Active Recovery

Dynamic Warm-Up 1a. Power Clean, Power Snatch Warm-Up 1x5 WarmUp, 4x4 60-70% 1-RM, Rest 0 1b. Broad Jump 4x4 Rest 3 Minutes

2. Deadlift (Trap bar, Sumo, or conventional) 1x5 Warm-Up, 4x4 60-70% 1-RM, Rest 3 minutes 3a. Single Arm Farmers Walk 3x50 steps each Rest 0 3b. Side Plank 3x45 seconds Rest 1 minute

Dynamic Warm-Up 1a. Close Grip Bench Press Warm-Up 1x5 Warm-Up, 4x4 60-70% 1-rm, Rest 0 1b. Modified Plyo Push up, Incline Plyo Push Up or Clap Push-Up 4x3 Rest 3 Minutes 2a. Overhand Grip Bentover Row 3x6 Rest 0 2b. Half Kneeling Pall of Press Iso Hold 3x25 seconds/ side Rest 1 minute

3a. Alternate Dumbbell Bench Press 3x8 Rest 0 3b. Dumbbell Split Row 3x10/side Rest 1 minute 3c. Jump Rope Simple Skips: 15 Minutes

Off/Active Recovery


WEEKEND

FRIDAY


MONDAY



Dynamic Warm-Up 1a. Push Press 1x5 Warm-Up, 4x3 70-80%, Rest 0 1b. Med Ball Overhead Push) 4x3 Rest 3 Minutes 2a. Neutral Grip Chin Up 4x3 70-80%, Rest 0 2b. Overhead Slam (Use a ball or sand bell with minimal bounce) 4x3 Rest 2 Minutes


Off/Active Recovery

Dynamic Warm-Up 1a. Power Clean, Power Snatch Warm-Up 1x5 WarmUp, 4x3 70-80%, Rest 0 1b. Broad Jump 4x3 Rest 3 Minutes 2. Deadlift (Trap bar, Sumo, or conventional) 1x5 Warm-Up, 4x3 70-80%, Rest 3 minutes

3a. Single Arm Farmers Walk 3x50 steps each Rest 0 3b. Side Plank 3x45 seconds Rest 1 minute

Dynamic Warm-Up 1a. Close Grip Bench Press Warm-Up 1x5 Warm-Up, 4x3 70-80%, Rest 0 1b. Modified Plyo Push up, Incline Plyo Push Up or Clap Push-Up 4x3 Rest 3 Minutes 2a. Overhand Grip Bentover Row 4x8 Rest 0 2b. Half Kneeling Pallof Press Iso Hold 4x25 seconds/ side Rest 1 minute


Off/Active Recovery


WEEKEND

FRIDAY


MONDAY

WEEK FOUR - 4x4 60-70% 1-RM, Speed-Strength, Strength-Speed Emphasis Dynamic Warm-Up 1a. Hang Clean, Hang snatch 1x5 Warm-Up, 3,3,2,2,1 80-90% 1-RM, Rest 0 1b.Back Toss (5-10 lbs.) 4x3 Rest 3 Minutes 2a. Squat (Front, back, or Box) 1x5 Warm-Up, 3,3,2,2,1 80-90% 1-RM, Rest 0 2b. Dumbbell Squat Jump (5-10 lbs.) 4x3 Rest 2 Minutes


Dynamic Warm-Up 1a. Push Press 1x5 Warm-Up, 3,3,2,2,1 80-90% 1-RM, Rest 0 1b. Med Ball Overhead Push 4x3 Rest 3 Minutes 2a. Neutral Grip Chin Up 4x3 70-80%, Rest 0 2b. Overhead Slam (Use a ball or sandbell with minimal bounce) 4x3 Rest 2 Minutes


Off/Active Recovery

Dynamic Warm-Up 1a. Power Clean, Power Snatch Warm-Up 1x5 WarmUp, 3,3,2,2,1 80-90% 1-rm Rest 0 1b. Broad Jump 4x3 Rest 3 Minutes 2. Deadlift (Trap bar, Sumo, or conventional) 3,3,2,2,1 80-90% 1-RM, Rest 3 minutes

3a. Single Arm Farmers Walk 3x50 steps each Rest 0 3b. Side Plank 3x45 seconds Rest 1 minute

Dynamic Warm-Up 1a. Close Grip Bench Press Warm-Up 1x5 Warm-Up, 3,3,2,2,1 80-90% 1-RM, Rest 0 1b. Modified Plyo Push up, Incline Plyo Push Up or Clap Push-Up 4x3 Rest 3 Minutes 2a. Overhand Grip Bentover Row 4x6 Rest 0 2b. Half Kneeling Pallof Press Iso Hold 4x25 seconds/ side Rest 1 minute


Off/Active Recovery

CHAPTER SIX

PHASE THREE – THIRD (AND LAST) FOUR WEEK WORKOUT

POWER PRIMER: : 2.0 ATHLETE STRONG IN TWELVE WEEKS This is the last of the three phases to The Power Primer 2.0 Four Week Athlete Strong Program Ideally, each Power Primer 2.0 Four Week Workouts are performed Monday, Tuesday, Thursday, and Friday to allow ample recovery time. • Monday: Day One • Tuesday: Day Two • Wednesday: Off/Active Recovery • Thursday: Day Three • Friday: Day Four • Saturday: Off/Active Recovery • Sunday: Off/Active Recovery

Coach Eric Bach, author of The Power Primer 2.0

BACH PERFORMANCE


44


FRIDAY


MONDAY

WEEK ONE - 3x5 50-60% 1-RM, Speed-Strength Emphasis Dynamic Warm-Up 1a. Hang Clean, Hang snatch 2x5 Warm-Up, 3x5 5060% 1-RM, Rest 0 1b. Back Toss (5-10 lbs.) 4x3 Rest 3 Minutes 2a. Squat (Front, back, or Box) 2x5 light, 3x5 50-60% 1-RM Rest 0 2b. Dumbbell Squat Jump (5-10 lbs.) 4x3 Rest 2 Minutes

3a. Barbell Split Squat 4x5 each Rest 0 3b. Forearm front plank 3x60 seconds Rest 60 seconds

Dynamic Warm-Up 1a. Push Press 50-60% 1-RM 2x5 Warm-Up, 3x5 5060% 1-rm, Rest 0 1b. Med Ball Overhead Push 3x5 Rest 3 Minutes 2a. Overhand Grip Chin Up 3x5 50-60% 1-RM, Rest 0

2b. Overhead Slam (Use a ball or sandbell with minimal bounce) 3x5, Rest 2 Minutes 3a. Dumbbell Single Arm Press 3x12 Rest 0 3b. TRX or Inverted Row 3x12 Rest 1 minute 3c. Jump Rope Simple Skips: 15 Minutes

Off/Active Recovery


3a. High-Low farmers carry 3x50 steps Rest 0 3b. Cable Face Pull 3x20 Rest 1 minute

Dynamic Warm-Up 1a. Close Grip Bench Press Warm-Up 2x5 Warm-Up, 3x5 50-60% 1-RM Rest 0 1b. Modified Plyo Push up, Incline Plyo Push Up or Clap Push-Up 3x5, Rest 3 Minutes 2a. Wide Grip Bent Over Row 3x8 Rest 0

2b. Half Kneeling Cable Wood Chop 3x8/side Rest 1 minute 3a. Dumbbell 1-1-2 Bench Press 3x6 Rest 0 3b. Dumbbell Chest Supported Row 3x10/side Rest 1 minute 3c. Jump Rope Simple Skips: 15 Minutes

WEEKEND

Off/Active Recovery


WEEKEND

FRIDAY


MONDAY

WEEK TWO - 4x4 60-70% 1-RM, Speed-Strength, Strength-Speed Emphasis Dynamic Warm-Up 1a. Hang Clean, Hang snatch 1x5 Warm-Up, 4x4 6070% 1-RM, Rest 0 1b. Back Toss (5-10 lbs.) 4x3 Rest 3 Minutes 2a. Squat (Front, back, or Box) 1x5 Warm-Up, 4x4 6070% 1-RM, Rest 0

2b. Dumbbell Squat Jump (5-10 lbs.) 4x3 Rest 2 Minutes 3a. Barbell Split Squat 4x5 each Rest 0 3b. Forearm front plank 3x60 seconds Rest 60 seconds

Dynamic Warm-Up 1a. Push Press 50-60% 1-RM 2x5 Warm-Up, 1x5 Warm-Up, 4x4 60-70% 1-RM, Rest 0 1b. Med Ball Overhead Push) 4x4 Rest 3 Minutes 2a. Overhand Grip Chin Up 4x4 60-70% 1-RM, Rest 0 2b. Overhead Slam (Use a ball or sand bell with minimal bounce)) 4x4 Rest 2 Minutes

3a. Dumbbell Single Arm Press 3x12 Rest 0 3b. TRX or Inverted Row 3x12 Rest 1 minute 3c. Jump Rope Simple Skips: 15 Minutes

Off/Active Recovery

Dynamic Warm-Up 1a. Power Clean, Power Snatch Warm-Up 1x5 WarmUp, 4x4 60-70% 1-RM, Rest 0 1b. Broad Jump 4x3, Rest 3 Minutes 2. Deadlift (Trap bar, Sumo, or conventional) 1x5 Warm-Up, 4x4 60-70% 1-RM, Rest 3 minutes


1a. Close Grip Bench Press Warm-Up 1x5 Warm-Up, 4x4 60-70% 1-rm, Rest 0 1b. Modified Plyo Push up, Incline Plyo Push Up or Clap Push-Up 4x3 Rest 3 Minutes 2a. Wide Grip Bent Over Row 3x8 Rest 0 2b. Half Kneeling Cable Wood Chop 3x8/side Rest 1 minute

3a. Dumbbell 1-1-2 Bench Press 3x6 Rest 0 3b. Dumbbell Chest Supported Row 3x10/side Rest 1 minute 3c. Jump Rope Simple Skips: 15 Minutes

Off/Active Recovery


WEEKEND

FRIDAY


MONDAY



Dynamic Warm-Up 1a. Push Press 1x5 Warm-Up, 4x3 70-80%, Rest 0 1b. Med Ball Overhead Push) 4x3 Rest 3 Minutes 2a. Overhand Grip Chin Up 4x3 70-80%, Rest 0

2b. Overhead Slam (Use a ball or sand bell with minimal bounce) 4x3 Rest 2 Minutes 3a. Dumbbell Single Arm Press 3x12 Rest 0 3b. TRX or Inverted Row 3x12 Rest 1 minute 3c. Jump Rope Simple Skips: 15 Minutes

Off/Active Recovery

Dynamic Warm-Up 1a. Power Clean, Power Snatch Warm-Up 1x5 WarmUp, 4x3 70-80%, Rest 0 1b. Broad Jump 4x3, Rest 3 Minutes 2. Deadlift (Trap bar, Sumo, or conventional) 1x5 Warm-Up, 4x3 70-80%, Rest 3 minutes


Dynamic Warm-Up 1a. Close Grip Bench Press Warm-Up 1x5 Warm-Up, 4x3 70-80%, Rest 0 1b. Modified Plyo Push up, Incline Plyo Push Up or Clap Push-Up 4x3 Rest 3 Minutes 2a. Wide Grip Bent Over Row 3x8 Rest 0 2b. Half Kneeling Cable Wood Chop 3x8/side Rest 1 minute

3a. Dumbbell 1-1-2 Bench Press 3x6 Rest 0 3b. Dumbbell Chest Supported Row 3x10/side Rest 1 minute 3c. Jump Rope Simple Skips: 15 Minutes

Off/Active Recovery


FRIDAY


MONDAY

WEEK FOUR - 5x 3,3,2,2,1 80-90% 1-RM Strength-Speed, Strength Dynamic Warm-Up 1a. Hang Clean, Hang snatch 1x5 Warm-Up, 3,3,2,2,1 80-90% 1-RM, Rest 0 1b. Back Toss (5-10 lbs.) 4x3 Rest 3 Minutes 2a. Squat (Front, back, or Box) 1x5 Warm-Up, 3,3,2,2,1 80-90% 1-RM, Rest 0 2b. Dumbbell Squat Jump (5-10 lbs.) 4x3 Rest 2 Minutes


Dynamic Warm-Up 1a. Push Press 1x5 Warm-Up, 3,3,2,2,1 80-90% 1-RM, Rest 0 1b. Med Ball Overhead Push 4x3 Rest 3 Minutes 2a. Overhand Grip Chin Up 4x3 70-80%, Rest 0

2b. Overhead Slam (Use a ball or sandbell with minimal bounce) 4x3 Rest 2 Minutes 3a. Dumbbell Single Arm Press 3x12 Rest 0 3b. TRX or Inverted Row 3x12 Rest 1 minute 3c. Jump Rope Simple Skips: 15 Minutes

Off/Active Recovery

Dynamic Warm-Up 1a. Power Clean, Power Snatch Warm-Up 1x5 WarmUp, 3,3,2,2,1 80-90% 1-rm Rest 0 1b. Broad Jump 4x3 Rest 3 Minutes 2. Deadlift (Trap bar, Sumo, or conventional) 3,3,2,2,1 80-90% 1-RM, Rest 3 minutes


Dynamic Warm-Up 1a. Close Grip Bench Press Warm-Up 1x5 Warm-Up, 3,3,2,2,1 80-90% 1-RM, Rest 0 1b. Modified Plyo Push up, Incline Plyo Push Up or Clap Push-Up 4x3 Rest 3 Minutes 2a. Wide Grip Bent Over Row 3x8 Rest 0

2b. Half Kneeling Cable Wood Chop 3x8/side Rest 1 minute 3a. Dumbbell 1-1-2 Bench Press 3x6 Rest 0 3b. Dumbbell Chest Supported Row 3x10/side Rest 1 minute 3c. Jump Rope Simple Skips: 15 Minutes

WEEKEND

Off/Active Recovery

BACH PERFORMANCE PACKAGES

THE PRO PACKAGE This option provides you with a very effective monthly workout based on your fitness goals. To improve performance, shred fat, and build muscle I will design, develop, and create a customized plan based on your needs. Included are access to my online training platform. It’s a unique, customized experience with direct notes, exercise videos, exercise descriptions, and exercise tracking to help me guide your progression. Monthly Benefits: • Eliminate the guesswork in your exercise programming • Access to the Bach Performance online platform, with a free app. to track your workouts online and via your cell phone • Clear, concise workout plans with consistent feedback from your coach (me!) • Very affordable compared to in-person training • Email support/office hours

click here to APPLY NOW

THE all--_- PRO PACKAGE

Far more intensive than the Pro Package, the All Pro Package consists of a weekly 15 minute Skype call in addition to intensive training programs written for your individual needs. Specifically, with this option I will review all aspects of your training goals, history, and performance in order to design the best program for you. We’ll correspond on a weekly basis and track your progress meticulously to ensure that you’re achieving the best results. Not only that, I’ll guide your nutrition with macronutrient recommendations to help you eat for your goals and make great progress faster. The Breakdown: • Far and away the most popular coaching experience. Over 75% of my clients choose this option. With the All-Pro Package you will receive full-individualized workouts along with exercise videos, nutritional advice and coaching and weekly Skype chats.

Monthly Benefits: • 60 minutes worth of Skype calls to discuss all questions training and shoot the breeze—I like to get to know my clients! • Customized workout plan • Sets, Reps, exercise descriptions • Daily summaries are sent to me with your notes so I can guide your progressions and keep you accountable • Customized workout plan with Full Sets, Reps, exercise descriptions with each exercise AND video demonstration at your fingertips • Nutritional guidance based on your training goals and needs • I provide dozens of recipes for quick meals / shakes to accommodate your busy lifestyle • Email Support • Our own website to view your program (comes with iPhone, iPad, and android app)

Specifically, with this option I will review all aspects of your training goals, nutrition, history, and performance in order to design the best program for you. We’ll correspond on a weekly basis and track your progress meticulously to ensure that you’re achieving the best results.


THE MVP PACKAGE top notch results guaranteed My most intensive coaching option, the MVP Package consists of a monthly Skype call, monthly exercise plan, and a completely individualized nutrition program written by me for your individual needs. With MVP Package, you get all the benefits of The All-Pro Package plus: daily e-mail contact, an in-depth customized individual nutrition plan handcrafted just for you, and a monthly care package. You’ll grow your body and life together. The Breakdown: • The Taj Mahal, if you will. The MVP package combines full-individualized workouts along with exercise videos, nutritional customization, a monthly care package, and weekly Skype chats Monthly Benefits: • Monthly 30 minute Skype call to discuss all questions training and shoot the breeze I like to get to know my clients • Monthly gift to help you reach your goals and dominate life • Complimentary Gourmet Nutrition Cookbook to help you reach your goals and dominate in the kitchen • Customized workout plan with Full Sets, Reps, exercise descriptions with each exercise AND Video demonstration at your fingertips • Daily summaries are sent to me with your notes so I can guide your progressions and keep you accountable • Direct meal planning and guidance, taking personal nutrition information into account


Eric Bach - Power Primer - Athlete Strong in 12 Weeks

Recommend Documents