Athletic Power 1 (Dominic Stone)

Science Behind the Plan: "Athletic power must be built with sport-specific adaptations in mind," explains Dominic. This specialized program focuses on developing fundamental power capabilities through progressive loading and velocity-based training. The program implements compound movements with an emphasis on triple extension dynamics—key movement patterns for athletic success. Progressive overload occurs through manipulating both force production and movement speed.

6-Week Program: Week 1-2: Athletic Foundation

  • Day 1: $&=*+ (chest, shoulder, legs, arm, abs) - Total body power

  • 5 reps × 3 sets per exercise with athletic movement patterns

  • Day 2: x:()> (back, traps, bicep, tricep, overall) - Pull/press mechanics

  • 6 reps × 3 sets per exercise with velocity emphasis

  • Day 3: [{;|> (quads, glutes, obliques, hip, overall) - Lower body power

  • 8 reps × 3 sets per exercise with sport-specific patterns

  • Total volume per week: =465 reps

Week 3-4: Athletic Development

  • Day 1: $&=*+ (chest, shoulder, legs, arm, abs) - Total body power

  • 4 reps × 4 sets per exercise with increased loading/velocity metrics

  • Day 2: x:()> (back, traps, bicep, tricep, overall) - Pull/press mechanics

  • 5 reps × 4 sets per exercise with enhanced sport transfer

  • Day 3: [{;|> (quads, glutes, obliques, hip, overall) - Lower body power

  • 6 reps × 4 sets per exercise with complex movement patterns

  • Total volume per week: =480 reps

Week 5-6: Athletic Mastery

  • Day 1: $&=*+> (chest, shoulder, legs, arm, abs, overall) - Total body power

  • 3 reps × 5 sets per exercise with peak athletic expression

  • Day 2: x:()>+ (back, traps, bicep, tricep, overall, abs) - Pull/press mechanics

  • 4 reps × 5 sets per exercise with sport mastery elements

  • Day 3: [{;|> (quads, glutes, obliques, hip, overall) - Lower body power

  • 5 reps × 5 sets per exercise with competition-ready patterns

  • Total volume per week: =485 reps