This 4 Week Training Plan is specifically designed to build Power through the Powerlifting, Post‐Activation Potentiation (PAP) training, Olympic Weightlifting, and Resistance exercises.


Postactivation Potentiation (PAP) training is a training method that causes increased motor neuron enhancement which results in greater recruitment of fast twitch muscles fibers. Therefore, this builds explosive strength (power).


Each individual workout should last approximately between 50-90 minutes.


This training plan features Beginner, Intermediate, Advanced and Elite fitness categories for certain exercises. This is so the exercises can be adapted to your current fitness level so you can progressively overload your fitness. In other words, this plan caters for the beginner all the way through to the athlete and features progressions to move up between the categories as your fitness increases.



  • 16 total sessions (4 sessions per week)
  • Upper Body Workouts
  • Lower Body Workouts
  • Power Workouts (PAP Training & Olympic Weightlifting)
  • Strength Workouts (Powerlifting)
  • Plyometric Workouts
  • Cardio Workouts
  • Core Workouts
  • Warm-Ups
  • Cooldowns
  • Progress Tracker
  • Exercise, Lifestyle & Nutrition Advice
  • Recovery Advice
  • Motivational Quotes
  • Latest Exercise Science Calculations
  • 49 Pages of Content


On purchase, a PDF document of the training plan will be sent to your email address.

TP - Build Power