Dynamic Force 4 (Dominic Stone)

Science Behind the Plan: "Dynamic force training develops the ability to express strength through movement," says Dominic. This specialized plan focuses on developing the specific strength capabilities that translate into powerful, multi-directional movement patterns essential for athletic dominance. The program implements progressive force development with an emphasis on dynamic expression in varied planes of motion.

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

  • Day 1: $&*+> (chest, shoulder, arm, abs, overall) - Upper body dynamics

  • 6 reps × 3 sets per exercise with minimal rest periods

  • Day 2: x:;-> (back, traps, obliques, forearm, overall) - Rotational power

  • 6 reps × 3 sets per exercise with multi-directional patterns

  • Day 3: =|{]> (legs, hip, glutes, hamstrings, overall) - Lower body dynamics

  • 8 reps × 3 sets per exercise with movement pattern variety

  • Total volume per week: =480 reps

Week 3-4: Dynamic Development

  • Day 1: $&*+> (chest, shoulder, arm, abs, overall) - Upper body dynamics

  • 5 reps × 4 sets per exercise with directional force emphasis

  • Day 2: x:;-> (back, traps, obliques, forearm, overall) - Rotational power

  • 5 reps × 4 sets per exercise with increased rotational velocity

  • Day 3: =|{]> (legs, hip, glutes, hamstrings, overall) - Lower body dynamics

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

  • Total volume per week: =496 reps

Week 5-6: Dynamic Mastery

  • Day 1: $&*+>; (chest, shoulder, arm, abs, overall, obliques) - Upper body dynamics

  • 4 reps × 5 sets per exercise with advanced dynamic expression

  • Day 2: x:;->+ (back, traps, obliques, forearm, overall, abs) - Rotational power

  • 4 reps × 5 sets per exercise with elite rotational power

  • Day 3: =|{]> (legs, hip, glutes, hamstrings, overall) - Lower body dynamics

  • 5 reps × 5 sets per exercise with sport-specific movement mastery

  • Total volume per week: =505 reps