Your power plan
this exclusive power-training program was created by Dowdell to inject the right dose of fitness dynamite to deliver smokin’ results. You’ll complete three sessions each week on non-consecutive days, alternating between workout A and workout B. Check our chart (right) for a sample breakdown. You’ll also pencil in one full rest day per week and use the other three days for your choice of sweat session: a workout at your fave fitness studio, a long run, or a little extra active recovery.
The switch-up of strength moves throughout the week is key to this plan’s success: both of the workouts are a spin on what’s known as post-activation potentiation (or PAP), in which you perform a strength-based exercise just before a power-based one with a similar movement pattern. Yet each has a slightly different emphasis (workout A focuses on linear movements, while workout B focuses on multidirectional ones). This helps you squeeze more muscle power out of every single session. To complete workouts A and B, just follow the moves in order. Any time you see a pair (eg, A1 and A2), you’ll do a set of the first exercise (A1), rest the prescribed amount of time, then do a set of the second exercise (A2); repeat for three total sets, then go to the next pair (B1 and B2, C1 and C2).