Get The Perfect Workout. Today.
How do you get the best possible workout for you? Train
4
Power makes it easy.
First, choose which of our modules is best for you:PowerLean:
Ideal for cyclists, distance runners and those who want a lean, toned physique,
this module focuses on shedding pounds while building muscle endurance.
PowerMass:
Ideal for power forwards and linemen, this module focuses on brute strength and
bulking up lean muscle mass.
PowerRip:
Ideal for soccer players, shooting guards or wide receivers, this module combines
the first two for explosive gains with athletic conditioning.
After that, we help you choose a schedule that works for you. Then, we customize your module with exercises from the
4
Pillars of Train4
Power.1.
Stetching/Warm Up
2.
Weight Training
3.
Plyometrics
4.
Sprinting
You only choose the Pillars that you want to add to your program, although
we recommend that you choose all
4
.
We handpick a mixture of new school and old school exercises – complete with reps, sets, weight loads
and rest periods — to create maximum benefit and take you to new heights.
Then we switch up your program every 3 weeks, and track your progression throughout the program. You can
Then we switch up your program every 3 weeks, and track your progression throughout the program. You can
view videos of each exercise
, and swap out an exercise with another one from the same group if you prefer.
We Make It Easy.
It sounds complex. But our modules automate the process. You simply update your weight and workout results, and we update your workout. From there, all you have to do is log in and get the perfect complete workout. Sports specific power training for athletes, made simple.
Interested? Read further. Or, drop a line and talk to a trainer today. If you’re serious about your workout, we’re serious about making sure you get the most from it.
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See your exercises, and log your progress from anywhere. Visit train
4
power.com from your mobile device.
Stretching/Warm-Up:
Exercises in this area are designed to prevent injury, and to make sure that your muscles are ready to be worked.
Stretching is often overlooked by athletes, but it is as crucial to a complete workout as weight training or plyometrics. Key benefits of these exercises:
• Increase range of motion, which allows you to get more out of your muscles.
• Decrease stress on joints
• Key in injury prevention
Tips:
• Do not "bounce" when you are stretching. Simply hold the pose for the provided time. • Slight discomfort is the goal
• You might not be able to perform these poses perfectly, but do them as best as you can. These poses will be easier to perform if you stretch consistently.
User Guide
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Coach Guide
Weight training:
The T4P program begins by calculating your current strength level and prescribing appropriate weight loads.
Your loads are then updated after each workout you complete, so your workout will "grow" with your muscle size. Key benefits of these exercises:
• Can decrease the stress put on joints, which will help alleviate aches and pains • Decrease risk of injury
• Improve athletic power and performance
• Facilitate weight loss by increasing your metabolic rate
Tips:
• Do as many repetitions per set as you can, until you can no longer perform the exercise with perfect form. • If the weight load that we give you is too much, simply lift what you can. Your next workout will be adjusted.
• An effective way to save time is to perform supersets. A superset is alternating sets of different exercises, that use different muscles, instead of taking a rest period. For example, instead of performing four sets of shoulder press (a bilateral horizontal push exercise), followed by four sets of bent over dumbbell row (a unilateral horizontal pull exercise), you can alternate sets of shoulder press and bent over dumbbell row instead of taking rest periods. Because these exercises do not target the same muscles, it is okay to superset them instead of taking rest periods.
• Sticking to the provided rest periods is crucial in order to ensure you properly work your muscles. If you do not take the full rest period, you will not be able to maximize your performance in subsequent sets. If you take longer than the provided rest period, you will not be working your muscles hard enough to get the results that you desire.
• Study the video of your exercises and read the tips for each exercise. Performing these exercises with the proper form will prevent injury, and ensure that you maximize your time in the gym.
User Guide
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Plyometrics:
Weight training exercises are often performed at a slow pace.
Weight training is key in strength and conditioning, but it does not completely prepare your body for the
explosive/quick movements that are required in athletics. This is where plyometric exercises come in.
Bridging the gap between strength and speed, plyometric exercises are designed to produce explosive power and
increased speed. Key benefits of these exercises:
• Build explosive power • Increase balance
• Increase agility
• Increase rate of fat burning
• Increase quickness
Tips:
• To maximize the benefits of these exercises, perform them as quickly and explosively as possible
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Sprinting Routines:
Also known as high intensity interval training, these routines will help you build fast twitch muscle.
The intense pace also helps you burn calories at an extremely aggressive rate.
Why jog to prepare for athletic competition, when most sports involve sprinting?
Have you noticed how sprinters are much more muscled than distance runners?
This is because sprinting burns calories while building muscle.
Conversely, jogging for long distances breaks your muscles down.Key benefits of these exercises
• Increase your metabolic rate, which means calories burn at a higher rate for hours after your workout. • Avoid the damage that can be caused by the constant pounding endured while jogging for longer periods.
• In terms of burning calories, provides up to 5 times greater efficiency than jogging
Tips:
• It is very important that you stick to the provided rest periods. If you take longer than the provided rest period, you will not receive the full benefit from performing the exercise. • These sprints should NOT be performed as fast as you can possibly run. Instead, run each sprint as fast as you can, while maintaining a constant pace throughout. Usually this means that you will be performing these at about 80% of your maximum speed.
• If you have not done any high intensity interval training in a while, you might not be able to complete any of the sprinting routines. That is okay, do as much as you can. However, if you feel like quiting a sprinting routine before completion, at least wait until the end of your next rest period to make that decision. Oftentimes the rest period will will give you enough of a break to be able to continue the routine.
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