Power Development 3 (Mike Johnson)

Science Behind the Plan:

"Power is the combination of strength and speed," says Mike. This power-focused plan develops explosive strength through strategic exercise selection and execution. The program implements principles of contrast training and post-activation potentiation to enhance power output using only bodyweight exercises.

6-Week Program:

Week 1-2: Power Foundation

Day 1: ~~d (legs, legs, core) - Lower body power
8 reps × 4 sets per exercise (explosive concentric phase)
Day 2: ww^d (chest, chest, arms, core) - Upper body push power
8 reps × 4 sets per exercise (explosive concentric phase)
Day 3: @@_d (back, back, shoulders, core) - Upper body pull power
8 reps × 4 sets per exercise (explosive concentric phase)
Rest day
Repeat sequence
Total volume per week: =512 reps

Week 3-4: Power Intensification

Day 1: ~~d (legs, legs, core) - Lower body power
6 reps × 5 sets per exercise (explosive concentric with advanced variations)
Day 2: ww^d (chest, chest, arms, core) - Upper body push power
6 reps × 5 sets per exercise (explosive concentric with advanced variations)
Day 3: @@_d (back, back, shoulders, core) - Upper body pull power
6 reps × 5 sets per exercise (explosive concentric with advanced variations)
Rest day
Repeat sequence
Total volume per week: =480 reps

Week 5-6: Power Mastery

Day 1: ~~d^ (legs, legs, core, arms) - Lower body power + upper combination
5 reps × 6 sets per exercise (explosive concentric with advanced variations)
Day 2: ww^d (chest, chest, arms, core) - Upper body push power
5 reps × 6 sets per exercise (explosive concentric with advanced variations)
Day 3: @@_d~ (back, back, shoulders, core, legs) - Upper body pull power + lower combination
5 reps × 6 sets per exercise (explosive concentric with advanced variations)
Rest day
Repeat sequence
Total volume per week: =540 reps

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