Do you want to increase strength and power, while torching body fat too? Here’s a two-sessions per week programme (used on non-consecutive days) that not only improves body composition, but also builds athletic ability.

Each session consists of two circuits; firstly a short plyometric power circuit (speed), and secondly a power (speed-strength) and strength-endurance metabolic circuit. The plyometric circuit volume remains consistent for the programme, whereas the metabolic circuit progresses week by week (see the relevant tables). If you want to lose body fat while using this programme, aim to under-eat by about 500 calories every day.

Session 1

Plyo Circuit

Go flat-out, maximum power/speed on every individual repetition.

1a) 5x Squat jumps (static launch with knees flexed to 90 degrees)

1b) 10x Medicine ball slams

Repeat 3-times though, rest as long as required to maintain maximum speed

Jump Squats



Medicine Ball Slams



Power/Strength Metabolic Circuit

2a) 5x Dumbbell snatch (per side)

2b) 8x per side Dumbbell lateral squats

2c) 8x Dumbbell push-up rows

2d) 8x per side Dumbbell Russian twist

Rest 0-2mins, repeat 3 – 5 times through (see progression table below).

Circuit Progression

Pick a weight that is approximate to your 5-repetition maximum for the first exercise, and your 8-repetition maximum for all the other exercises – this should increase as the weeks progress.

Exercise Video



Session 2

Plyo Circuit

Again, go flat-out, maximum power/speed on every individual repetition.

1a) 5x Heiden (lateral bound) & stick (per side)

1b) 10x Medicine ball side toss (per side)

Repeat 3-times though, rest as long as required to maintain maximum speed

Heiden and Stick



Medicine Ball Side Toss



Power/Strength Metabolic Circuit

2a) 10x Kettlebell alternating swings

2b) 12x Goblet squat

2c) 12x Dumbbell push press

2d) 12x Bent over dumbbell row

2e) 12x Kneeling hand-walkouts

Rest 0-2mins, repeat 3 – 5 times through (see progression table below).

Circuit Progression

Pick a weight that is approximate to your 10-repetition maximum for the first exercise, and your 12-repetition maximum for all the other exercises – this should increase as the weeks progress.

Kettlebell Alternating Swing



Goblet Squat



Dumbbell Push Press



Bent Over Dumbbell Row



Kneeling Hand-walkouts

