Strength & Power — Premium Program

Program Overview

4 focused training days • 1 swim conditioning day • 1 pool recovery • 1 rest/mobility day

Training principle: teach your nervous system to produce force (strength) and produce it fast (power). Keep sets low and intense for main lifts (3–6 reps), use full rest (2–3 min). Use the pool after hard sessions for recovery, and on separate days for interval conditioning.

Key Rules

Strength: 3–6 reps, 4–6 sets, rest 2–3 min
Power: 3–5 explosive reps, rest 2–3 min
Accessory: 6–12 reps, 3 sets, rest 60–90s
Deload wk every 4th week

Pool Use

After training → recovery. Separate days → conditioning intervals. Avoid cold immersion before strength work.

Optimal water temp: 24-28°C

Day 1 — Upper Strength

Pull + Push focus. Warm-up → Strength sets → Pool recovery

High Intensity

Warm-up (6–8 min)
Jumping jacks 60s, arm circles 15f/15b, torso twists 20, scapular pull-ups 2×8, push-up taps 2×10/side
Pull-ups

5 sets × 3–6 reps. Rest 2–3 min. (Use assistance if needed; add weight if easy)

Beginner: Assisted pull-ups with band or machine

Intermediate: Standard bodyweight pull-ups

Advanced: Weighted pull-ups or archer pull-ups

Form Tips: Full range of motion, control the descent, engage lats
Push-ups

5 × 5–8 reps (weighted if possible). Rest 2 min.

Beginner: Knee push-ups or incline push-ups

Intermediate: Standard push-ups

Advanced: Weighted push-ups or one-arm progression

Form Tips: Straight line from head to heels, control both up and down
Pike push-ups — 4 × 5–8 reps. Rest 90–120s.
Inverted rows — 3 × 6–10 reps. Rest 90s.
Pool — 5–10 min easy swim or pool mobility for recovery.
Cool-down (6–8 min)
Chest doorway 2×30s, lat stretch 2×30s, triceps 2×20–30s

Day 2 — Lower Strength + Power

Heavy bodyweight + explosive jumps

Leg Day

Warm-up (6–8 min)
Light jog 60s, leg swings 10/leg, hip circles, bodyweight squats 2×10
Squats

5 × 5–8 reps (bodyweight or backpack). Rest 2–3 min.

Beginner: Chair-assisted squats or partial range

Intermediate: Bodyweight squats full range

Advanced: Weighted squats or pistol squat progression

Form Tips: Knees track over toes, chest up, weight in heels
Jump squats

4 × 5–6 explosive reps. Rest 2 min.

Beginner: Small jump or just rapid squats

Intermediate: Standard jump squats

Advanced: Single leg jump squats or weighted

Form Tips: Land softly, quick ground contact, full extension
Bulgarian split squats — 4 × 6–8/leg. Rest 90–120s.
Glute bridges — 3 × 12–15. Rest 60–90s.
Core — Plank 3×45–60s; Side plank 3×30s/side.
Pool — 10–15 min steady swim for light cardio & recovery.
Cool-down
Hamstring, quad, hip flexor stretches 2×30s each

Day 3 — Active Recovery (Pool)

Circulation, light movement, mobility

Recovery

Day 4 — Upper Power & Speed

Explosive pulls & pushes

Power

Warm-up
Jump rope or jog 60s, band pull-aparts 2×15, scapular pulls 2×8
Explosive pull-ups — 5 × 3–5 fast concentric reps. Rest 2–3 min.
Clap push-ups / fast push-ups — 5 × 3–6 reps. Rest 2 min.
Chin-ups — 4 × 5–8 reps. Rest 90–120s.
Dips — 4 × 5–8 reps.
Pool — 5–10 min easy swim (or cold dip after if comfortable).
Cool-down
Lat & chest stretches 2×30s; thoracic rotations 2×10/side

Day 5 — Lower Power & Conditioning

Broad jumps, single-leg speed, swim sprints

Explosive

Warm-up
High knees or jog 60s, dynamic lunges & leg swings
Broad jumps — 5 × 3–5 max effort. Rest 2–3 min.
Explosive step-ups — 4 × 6–8/leg.
Calf raises — 4 × 15–20 (slow up, controlled down).
Core — Hanging or lying leg raises 4 × 6–10.
Pool (conditioning) — Swim sprints 8 × 25m fast, 30–60s rest; cooldown 5–8min easy.
Cool-down
Calf & hamstring stretches 2×30s

Day 6 — Conditioning & Optional Circuit

Swim intervals + optional metabolic circuit

Cardio

Day 7 — Rest & Mobility

Focus on recovery: mobility, light pool float, foam roll

Rest

Progression

Try +1 rep each week or add one set. Deload week every 4th.

Cycle

4-week

Strength rest

2–3 min

Accessory rest

60–90s

Current week

Week 1 of 4

Weekly Checklist

Tick off as you go

Track

Day 1 • Upper Strength Day 2 • Lower Strength Day 3 • Pool Recovery Day 4 • Upper Power Day 5 • Lower Power Day 6 • Conditioning Day 7 • Rest & Mobility

Completion

Sessions

0/7

Streak

Rest Timer

Track your rest periods

2:00

min sec

Quick Tips

Short reminders to keep you on track

Warm up thoroughly every session.
Pool after training — not before.
Deload every 4th week.
Stop if sharp pain or swelling occurs.

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