Grimwood 60 Day Power Program

(for football players, wrestlers, and strength athletes)

This eight week training program will allow you the greatest strength gains ever in eight short weeks, simply by following our exclusive step by step program.

You will develop more strength and confidence as each week passes! Your workouts will be intense and your results will be incredible! Remember, strength is developed in cycles. You will improve your overall strength by utilizing assistance exercises to supplement and develop your weaker supporting muscle groups.

However, the genius of our uniquely designed strength cycle is that it will overcome this hard gain nemesis by preventing over-training and rewarding the sum of your lighter and assistance exercises.

For example, you probably know many lifters who train everyday and never get stronger. The reason is that they are attacking the same muscle areas with the same weight and the same exercises.  You must allow muscle to rebuild and regenerate itself while continuing to train supporting or complementing muscular areas

Light - means a weight that you can do easily.  It will always be less than 50% of your single max.

Moderate - always means an average training weight, something that is causing you to work but not fail. This weight will always be around 75% of your max single.

Heavy - means just that. A weight that you can only perform about 5 or 6 reps with. This weight will always be around 80-90% of your max single.  As you become significantly stronger, you will need to adjust your training weight for future programs.

The road map to your success is in front of you. Train hard, rest sufficiently and eat properly for maximum results. Good Luck!

Week 1   Day 1 (Monday)

Stretch your arms, shoulders and chest as well as your hamstrings and around your knee to prepare for your leg workout!

3 sets light weight x 10 reps

This is a preliminary warm up exercise only! Here we warm up the hamstrings by pushing blood through the muscle tissue without fatiguing the muscle. This exercise creates a natural negative contraction which assists us through the squat descent.

-45 lbs. x 10 reps (bar)

-1 set lightweight x 10 reps (Apr. 30% of max.)

-1 set moderate weight x 8 reps (Apr. 60% of max.)

-2 sets heavy weight x 5 reps (Apr. 80% of max.)

Begin with the bar and move to a lighter weight with minimum rest. Perform a moderate weight set before moving to your two heavy work sets. If you must wear knee wraps, only do so on your final work sets. Remember, stay tight and squat below parallel to develop that deep explosive power from your hips, glutes and thighs.

As each week passes you may increase your training weight as you become stronger, however, you will always maintain your reps.

-2 sets lightweight x 1 0 reps

-3 sets moderate weight x 8 reps

Work on your explosive speed off the floor rather than trying to muscle the weight up. Concern yourself with developing speed and control. It is not necessary to pile on the poundage.

-1 sets moderate weight x 10 reps

-2 sets heavy weight progressive x 8 reps

Keep the stress of the weight on Your quadriceps rather than having it transfer to Your lower back at the bottom of the movement. Your lower back should remain in contact with the bench throughout the movement to avoid unnecessary lower back trauma!

-3 sets x 8 + (3 minutes stretching)

Break up your leg workout by performing 3 sets of deep knee bends and 3 minutes of leg stretching to maintain your muscle elasticity.

-3 sets light-moderate weight x 15-20 reps

Keeping the weight relatively light will allow you to burn off the unwanted lactic acid build up in your muscle tissue.

-3 sets light-moderate weight x 15 reps (same principle as leg extensions)

(for lower back and hamstring stretch only)

-2 sets lightweight x 10 reps

-2 sets lightweight xi 0 reps

-2 sets moderate weight x 1 0 reps

Always perform your calf raises with a good stretch at the bottom. Stay on the balls of your feet and push through all the way to the top of each rep.

-3 sets x 15-30 seconds each

This unique finishing exercise is performed by simply grasping an overhead bar and hanging without the use of straps. Hanging stretches out your entire upper body and improves your grip and tenacity at the same time.

-45 x 10 (warm up)

-1 set light-weight x 10 reps

-1 set moderate weight x 10 reps

-2 sets heavy weight x 5 reps

-1 set light-moderate weight x failure (as many as possible)

(Dumbbells) or Behind Neck Press

(prefer w/ Smith Machine)

-1 set light weight x 10 reps

-1 set moderate weight x 8 reps

-2 sets heavy weight x 5 reps

Always use a vertical or upright bench with a solid back support.

-1 set moderate weight x 1 0 reps

-2 sets heavy weight x 8 reps

Always perform an entire range of motion!

-3 sets to failure

Go deeper each set and avoid swinging through your reps.

- 1 set moderate weight x 1 0 reps

-2 sets heavy weight x 8 reps

Keep hands at shoulder width with your elbows in and towards the floor throughout the entire range of motion. Also, lower the bar to a point well below your chest to avoid including your shoulders in the movement.

-1 set light weight x 20 reps

-2 sets Moderate weight x I0 reps

-2 sets heavy weight x 8 reps

Always perform Your Pushdowns with strict form avoiding bringing the bar above Your middle chest to limit Your shoulders from assisting the movement.

-3 sets x 15-30 seconds each

-2 sets x 135 lbs. x 5 reps (warm up)

-2 sets moderate weight x 8 reps

-3 sets heavy weight x 5 reps

Use your legs through the entire deadlift and keep the bar very close to your body. Review the powerlifting section for additional information concerning the deadlift and it's performance.

-1 set lightweight x 10 reps

-2 sets moderate weight x 1 0 reps

-2 sets heavy weight x 8 reps

-1 set light-moderate weight x 20 reps

Bring the bar to the top of your chest keeping your lower back arched and your chest high. Always look up at the pulley and pull using your arms as hooks rather than incorporating too much bicep.

-1 set light weight x 15 reps

-1 set moderate weight x 10 reps

-1 set heavy weight x 8 reps

Again think of your arms as hooks and pull the bar down behind your head without jerking.

-1 set lightweight x 1 0 reps

-2 sets moderate weight x 8 reps

Keep your lower back arched and your knees bent throughout the movement! Try using a palms out grip every other workout to limit the stress on your deltoids.

-1 set light weight x 15-20 reps each arm

-1 set moderate weight x 10 reps each arm

-1 set heavy weight x 6-8 reps each arm

Keep the dumbbells below Your shoulders and elbows tucked in

throughout the movement.

-3 sets x 15-30 seconds each

-5 sets lightweight x 10-1 5 reps

Pull quick and sharp repeating each set with minimum of rest.

-3 sets light weight x 10-15 reps

Same as Power cleans.

-2 sets lightweight x 8-1 0 reps

-1 set light weight x Io reps

-I set moderate weight x IO reps

-2 sets heavy weight x 8 reps

-1 set light weight x 10 reps

-2 sets moderate weight x 8 reps

-2 sets heavy weight x 5 reps

-1 set lightweight x 1 0 reps

-2 sets moderate weight x 8 reps

-3 sets x 10 reps + (3 minutes stretching)

-1 set light weight x 10 reps

-2 sets light-moderate weight x 1 0 reps

-1 set light weight x 10 reps

-2 sets light-moderate weight x 1 0 reps

-2 sets Light weight x 1 0 reps

-2 sets moderate weight x 1 0 reps

-3 sets x 15-30 seconds each

-1set light weight x I0 reps

-2 sets moderate weight x 8 reps

-2 sets heavy work weight x 5 reps

-1 set light weight x 20 reps

(Dumbbells) or Behind Neck Press

(prefer w/ Smith Machine)

-1 set light weight x 10 reps

-1 set moderate weight x 8 reps

-2 sets heavy weight x 5 reps

-1 set light-moderate weight to failure

-1 set light weight x 10 reps

-1 set moderate weight x 1 0 reps

-1 set heavy weight x 8 reps

-3 sets to failure (go deeper each set)

-2 sets lightweight x 1 0 reps

-2 sets moderate weight x 1 0 reps

Always keep your elbows in and extend the bar to a point behind your eyes to the top of your head. Don't pull the bar over in front of you. This will relax your triceps and is actually a completely different exercise.

-3 sets x 15-30 seconds each

-1 set lightweight x 10 reps

-3 sets moderate weight x 10 reps

-1 set light weight x 15 reps

-4 sets moderate weight x 15 reps

-1 set light weight x 15 reps

-2 sets moderate weight x 15 reps

-1 set light weight x 10 reps

-2 sets moderate weight x 8 reps

-1 set lightweight x 1 0 reps each arm

-2 sets moderate weight x 8 reps each arm

-3 sets x 15-30 seconds each

-2 sets light weight x 15 reps

-3 sets light-moderate weight x 1 0 reps

-1 set light weight x 15 reps

-2 sets light-moderate weight x 1 0 reps

-2 sets lightweight x 1 0 reps

Remember, strength is devolped in cycle.  You may feel strength variations throughout your program.   This is normal!  Continue to train on schedule and do not skip around through the workout!!  The lighter days are supposed to feel easier and are there for a specific reason - to ensure maximum recovery from session to session!

The heavier days will require a significant effort and your complete concentration! Always rest as much as possible the day prior to working out. Eat a high carbohydrate meal at least two hours prior to training.  Drink plenty of water before and after every session.

Copyright 1995 Rainwater Grimwood Enterprises, Inc.