T Nation

Help Me List Strength and Power Exercises


I just bought Infinite Intensity by Ross Enamait. Its an awesome book but has a lot of overhead strength work in it, which I can't do because of shoulder problems. So can anyone help me list some full body movements for strength and power?

Power movements: Power clean, clean pull, snatch pull, jumping squat

Strength: I'm trying to think of full body movements, something that could replace a clean and press for example. All I can think of are deadlifts. Not being able to press overhead really hurts me in this regard.

Help if you can.


List of exercises:

Explosive Movements: The Snatch, The Clean, The Jerk

Horizontal Push/Chest:
Primary: Bench Press
Secondary: Incline bench press, dumbbell bench press, dumbbell incline press, floor press, chain press, reverse bands press, fat bar chain press, pin press, Dips
Auxiliary: Cable cross-over, flies variations, pec deck machine, chest press machine, board press
Remedial: Pushup variations. Chain Suspended Push-Ups with Blast Straps

Horizontal Pull/Back/Rear Delt:
Primary: Barbell Rows, log row, Chest-supported rowing, seated rowing, pendlay rows
Secondary: One arm dumbbell row, corner row, fat man pull-ups, dumbbell chest supported rowing, face pulls, Seated DB â??power cleansâ??
Auxiliary: High pulley cross rowing, low pulley cross row, bent over rear delt raise, machine rear delt, incline rear delt raise, scarecrows
Remedial: incline dumbbell shrugs, seated cable shrugs (scapular retraction), traps three raise, YTWL, Cuban row

Vertical Push/Shoulders:
Primary: Military press, push press
Secondary: Press behind the neck, log press, seated press, dumbbell press variations, Bradford press, arnold press
Auxiliary: Machine shoulder press, lateral raise variations, front raise variations, lateral raise machine, Cable Up Row Press Out, handstand pushup
Remedial: Cuban press, external shoulder rotation

Vertical Pull/Lats/Traps:
Primary: Pull-ups, chin-ups, Scarecrows, Face pulls, Dumbbell Shrugs, Barbell Shrugs
Secondary: Parallel pull-ups, mixed grip pull-ups, towel pull-ups
Auxiliary: Lat pull down variations, straight arm lat pull down, pull-over
Remedial: External/internal shoulder rotation, scap push-up, band pull-apart

Quad dominant/Quadriceps:
Primary: Olympic back squat (hip width stance, upright torso), power squat (wide stance, moderate torso lean), front squat, cambered bar box squat, box squat with chains, squat with bands
Secondary: Lunge variations, split squat variations, leg press, barbell hack squat, dumbbell squat, Box Squat, Zercher Squat, Overhead Squat
Auxiliary: Machine hack squat, step-up variations, leg extension variations, sissy squat
Remedial: Terminal knee extension (with band), band leg extension

Hip dominant/Hamstrings & Glutes:
Primary: Deadlift, Romanian deadlift, stiff leg deadlift, sumo deadlift, snatch grip deadlift
Secondary: Good morning variations, glute ham raises, leg press (feet high on pad), single leg Romanian deadlift, rack pulls, dimel deadlifts, hamstring plate slide, Forward Sled-dragging
Auxiliary: Reverse hyper, pull-through, leg curl variations, cable hip extension, hyperextension
Remedial: X-band walks, Cook lift, Swiss ball leg curl, band leg curl

Unilateral: Walking lunges, lateral lunges, reverse lunges, reverse lunges off step, lunges onto a step, step-ups (forward or lateral), split squats, Bulgarian split squats, one-legged squats, one-legged Romanian deadlifts

Rotational/Bridge Core: Leg Raises, Sit-ups, Crunch variations, Planks, Ab Rolls, Bridges, Cable variations, Corkscrew, Dumbbell Swings, Russian Twists, sprinter sit-ups, V-ups, toe touches, hip thrusts, DB/BB side bends, Reverse cable side bends, Abdominal Fall Out with Blast Straps, One-leg hip extension with cross-knee drive from plank position

Elbow Extension/Triceps: Close-grip Press, Triceps Extensions, Dips, Skullcrushers, Pressdowns, JM Press, Elbows out extension, Band tricep pushdowns, Fat bar pushdowns, Piston Pushdowns, High-board press, High-rack press

Elbow Flexion/Biceps: Barbell or Dumbbell Curls, Preacher Curls, Zottman Curls, Scott Bench Barbell Curls, EZ-bar Curl, EZ-bar reverse curl,

Forearms/Grip: Farmers walks, Wrist rollers, Wrist curls, Pinch grip, Crush Grip, Reverse Curls, Thorâ??s hammer variations, Hex head dumbbell holds, Rice digs

Calves: Standing Calf Raises, Seated Calf Raises, Donkey Raises

Jump Training: Box jumps, Vertical Jumps, Broad Jumps, Hurdle Hops, Box Squat into Box Jump, Depth Jumps, Weighted Reactive Box Jumps

Rotator Cuff Movement:
Side lying external rotation, external rotation with arms abducted, external rotation from low pulley and other various heights, scarecrows, reverse cable flye, L-lateral raise, face pulls, scapular push-ups, Cuban press


thats actually a really good list apluads


Thanks a lot Assoss, that's a great list


No biggie guys:) I made that list after reading pretty much every article on T-Nation, diesel crew, westside barbell, defranco, feruggia and much much more (and a lot of books too!) I think it covers pretty much everything. I can throw in a bit more if you want.

I have this document where I've summarized most of the knowledge I've gained from training. This is just a fraction of what I've written. Just ask and I'll send the document to you=)


Mobility exercises (from Magnificent mobility and more)

Easy Exercises:
Cat/camels, yoga twist, side twist, bent knee twist, bird dogs, side-lying trunk twist, calf stretch, fire hydrants, supine bridges. Dynamic Blackburns, Reach roll and lift, Wrist mobilization.

Medium Exercises:
Single-leg supine bridges, anterior-posterior leg swings, side-to-side leg swings, supine scorpions, prone scorpions, hip corrections, windmills, high knee walks, pull-back butt kicks, mini-band side steps, cradle walks, scap push-ups, overhead dislocations

Hard Exercises:
Toy soldiers, single leg RDL, reverse warrior lunge with twist, walking Spiderman, alternating lateral lunge, squat to stand, crossover overhead reverse lunge, running but kicks, high knee skips, deep wideout drops, supine leg whips.


Bodyweight & Plyometrics Training:

Upper Body:

Chest: Push-ups, Spiderman Push-ups, Diamond Pushups, T-Pushups, Close-grip Pushups, Wide-grip Pushups, Tempo Pushups, Elevated Pushups, Dips, Ring Dips, Chair Dips, Muscle-ups, Ring Pushups, Planche, Tuck Planche Pushups, Straddle Planche Pushups, Finger-tip Pushups, Arms-extended Pushups,1-arm Pushups, Elbows-in Pushups, Knuckle Pushups, Finger-tip Pushups, Extended- arm Pushups, One-arm/one-leg Pushups, Reverse Pushups, Wobble Pushups

Back: Chin-ups, Pull-ups, Bodyweight Rows, Inverted Rows, Rope Climbs, Supermans, Hindu Presses, One-Arm Pull-up, Alternating Pull-up, L-pullups, Kneeling back-bend, Inchworm, Neck nods,

Shoulders: Hand-stand Pushups, Shoulder Press Pushup, Tablemaker, One-arm handstand Hold, Shoulder Circles, Chinese Handstand, Crab Walk, Punching, Monkey Walk, Sea Crawl, Lame Dog Walk, Tiger Walk, Gorilla Walks, Head Stands, Drunken Spider, Alligator Walk, Wheelbarrow- walking

Mountain Climbers, Jackknifes, Pikes, Bridges, Planks, Leg Raises, Sit-ups, Crunch variations, Russian Twists, sprinter sit-ups, V-ups, Toe touches, Hip thrusts, Turkish Getups, Knee Raises, Bear Walks, Skaters, Flutter kicks, Leg Levers, Frog Stand, Tuck Planche, Straddle Planche, Tuck Front Lever, Straddle Front Lever, Tuck Front Lever Pullups, Straddle Front Lever Pullups, Wrist to Knee Curl Ups, Side-Bends, Rotating, Trunk, Legs Overhead, Wall-walking, Lying Leg Scissors, Front Bridge, Gymnastic Bridge, Grasshoppers, Towel-pushing, Snakes, Overhead slams, side throws,
Slams, over back throws, explosive start throws, 1-arm overhead throws, Leg throws, Bicycle crunches, Wall walks, Sphinx bridge, Elbow bridge, stick bridge, Static-arm pushup bridge, front bridge, back bridge

Lower Body:
Y-Squat, Prisoner Squat, Hindu Squats, Single-leg Squat, Bulgarian Split Squat, Split Squat with elevation, Jump Squats, Pistol Squats, Forward Lunges, Reverse Lunges, Side Lunges, Spiderman Lunge, Single-leg Romanian Deadlift, Step-ups, Wall Slides, Wall Sit, Jumps, Box Jumps, Burpees, Supported Leg Curls, Hip Extensions, Jumping Jacks, Calf Raises, Inverted Burpees,
Lying Supine, Single-Leg Hip/Thigh Extension, Ski Squats, Static Lunges, Single-leg Calf Press, Chicken Walk, Rabbit Hop, Frog Jump, Kangaroo hop, Monkey Jumps, Ape Walks, Split Squat Jumps,
Tuck Jumps, Lateral Box Push offs, Bounding, Bounding with rings, Box Drills with rings, Lateral Hurdle Jumps, Zigzag jumps, Single Leg lateral hops, Depth jumps, Squat throws, Exploding star jumps


Kettlebell Stuff:
One-arm swing, One-arm snatch, One-arm hang, Sitting presses, Windmills, Side presses, Bent presses, Turkish get-ups, Double military presses, Double push presses, Double bent over rows, Renegade rows, Pistols, Front squats, Double clean and presses, Hand-to-hand swings

Energy Systems Work:
Farmers Walks, Prowler Sprints, Tire Flips, Keg/Sandbag Work, Kettleball Work, Sled- Drag, Shuttle/Cone Interval Work, Medicine Ball Throws, Yoke Walk, Stone lifting, Sledgehammer drills


Power Foods

Asparagus, Avocados, Rice, Beets, Bell peppers, Broccoli, Brussels sprouts, Cabbage, Carrots, Cauliflower, Celery, Collard greens, Cucumbers, Eggplant, Fennel, Garlic, Green beans, Green peas, Kale, Leeks, Mushroom/ crimini, Mushrooms/shiitake, Mustard greens, Olives, Onions, Potatoes, Parsley, Romaine lettuce, Sea vegetables, Spinach, Squash/summer, Squash/winter, Sweet potatoes, Swiss chard, Tomatoes, Turnip Greens, Yams, Zucchini

Cod, Halibut, Salmon, Scallops, Shrimp, Tuna

Apples. Apricots, Bananas, Blueberries, Cantaloupe, Cranberries, Figs, Grapefruit, Grapes, Graviola, Kiwifruit, Lemon/limes, Oranges, Mangos, Nectarines, Papaya, Pears, Pineapple, Plums, Prunes, Raisins, Raspberries, Strawberries, Watermelon

Low-Fat Dairy
Cheese/low-fat, Eggs, Milk/2%, Cowâ??s Milk, Goat Yogurt, Goat butter, Goat Cheese

Beans & Legumes
Black beans, Dried peas, Garbanzo beans, Kidney beans, Lentils, Lima beans, Miso, Navy beans, Pinto beans, Soybeans, Tempeh, Tofu

Poultry & Lean Meats
Beef/lean organic, Calfâ??s liver, Chicken, Lamb, Turkey, Venison

Nuts & Seeds
Almonds, Cashews, Flaxseeds, Olive oil/extra virgin, Peanuts, Pumpkin seeds, Sesame seeds, Sunflower seeds, Walnuts, Hazelnuts, Pecans, Pistachios

Amaranth, Barley, Brown rice, Buckwheat, Corn, Millet, Oats, Quinoa, Rye, Spelt, Whole wheat

Spices & Herbs
Basil, Blac pepper, Cayenne pepper, Chil pepper/dried, Cilantro/coriander seeds, Cinnamon, Cloves, Cumin seeds, Dill, Ginger, Mustard Seeds, Oregano, Parsley, Peppermint, Rosemary, Sage, Thyme, Turmeric

Natural Sweeteners: Blackstrap molasses, Cane juice, Honey, Maple syrup

Drinks: Green tea, Soy sauce (tamari), Water

Cooking Oils: Avocado oil, Goat butter, Olive oil, Palm oil, Coconut oil, Flaxseed oil, Sesame oil


A couple of training templates:


Workout A:
A. Quad Dominant
B. Hip Dominant
C. Secondary Quad
D. Secondary Hip
E. Unilateral Exercise
F. Rotational/Bridge Core

Workout B:
A. Horizontal Push
B. Horizontal Pull
C. Vertical Push
D. Vertical Pull
E. Elbow Extension
F. Elbow Flexion

Max-Effort Upper Body
A. Max Effort Exercise Mx3-5
B. Supplemental Exercise 2xM
C. Horizontal Pull/Rear Delt Superset 3-4x8-12
D. Traps 3-4x8-15
E. Elbow Flexor 3-4x8-15

Dynamic-Effort Lower Body
A. Jump Training 5-8x1-3
B. Unilateral Movement 2-3x8-10
C. Hip Dominant 3x8-12
D. Rotational/Bridge Core 4x10-15

Repetition Upper Body
A. Horizontal Push 4x12-15
B. Vertical Pull/Rear Delt Superset 3-4x8-12
C. Medial Delts 4x8-12
D. Traps/Arms Superset 3x8-15
E. Grip/Forearms 2-3xM

Max-Effort Lower Body
A. Max Effort Exercise Mx3-5
B. Unilateral Movement 3x6-12
C. Hip Dominant 3x8-12
D. Rotational/Bridge Core 2-3x10-20

Workout 1
A1. Horizontal Push
A2. Extreme Chest Stretching
B1. Vertical Push
B2. Extreme Shoulder Stretching
C1. Elbow Extension
C2. Extreme Triceps Stretching
D1. Vertical Pull
D2. Extreme Back Static Stretching
E1. Horizontal Pull
E2. Extreme Back Stretching

Workout 2
A1. Elbow Flexion
A2. Extreme Biceps Static Stretching
B1. Forearms
B2. Extreme Biceps Stretching
C1. Calves
C2. Extreme Calves Stretching
D1. Hip Dominant
D2. Extreme Hamstring Stretching
E1. Quad Dominant
E2. Extreme Quadriceps Stretching

Full body Program:

First PR-Zone (15 minutes)
A1. Quad Dominant
A2. Vertical Pull
Second PR-Zone (15 minutes)
B1. Hip Dominant
B2. Vertical Push
First PR-Zone (15 minutes)
A1. Horizontal Pull
A2. Elbow Extension
Second PR-Zone (15 minutes)
B1. Horizontal Push
B2. Elbow Flexion

Power Training:
Workout A
A. Explosive Movement
B. Quad Dominant [BI]
C. Hip Dominant [UNI]
D. Horizontal Push [BI]
E. Horizontal Pull [UNI]
F. Vertical Push [BI]
G. Vertical Pull [UNI]
H. Rotational/Bridge Core

Workout B
A. Explosive Movement
B. Quad Dominant [UNI]
C. Hip Dominant [BI]
D. Horizontal Push [UNI]
E. Horizontal Pull [BI]
F. Vertical Push [UNI]
G. Vertical Pull [BI]
H. Rotational/Bridge Core

Push/Pull Program:

Workout A
A1. Quad Dominant
A2. Vertical Push
B1. Quad Secondary
B2. Horizontal Push
C1. Unilateral Exercise
C2. Vertical Secondary Push
D1. Elbow Extension
D2. Horizontal Secondary Push

Workout B
A1. Hip Dominant
A2. Vertical Pull
B1. Hip Secondary
B2. Horizontal Pull
C1. Unilateral Exercise
C2. Vertical Secondary Pull
D1. Elbow Flexion
D2. Horizontal Secondary Pull

A. Quad Dominant
B. Vertical Push
C. Horizontal Push
D. Vertical Secondary Push
E. Horizontal Secondary Push
F. Elbow Extension

A. Hip Dominant
B. Vertical Pull
C. Horizontal Pull
D. Vertical Secondary Pull
E. Horizontal Secondary Pull
F. Elbow Flexion

A, Quad Dominant
B. Hip Dominant
C. Unilateral
D. Calves

A. Horizontal Push
B. Vertical Push
C. Elbow Extension
D. Abdominals

A. Horizontal Pull
B. Vertical Pull
C. Elbow Flexion
D. Abdominals


ok asoss you are getting carried away.


Asoss, thx. You answered my question before I even asked. UdaMan! Just started 3rd cycle, 2nd this year, looking for good low carb high cal foods that will make me shredded. My body hates carbs. Doing Test and Deca in low dosages 250/300 respectively followed by proviron, my body reacts well so I take the buhdist way, moderation. Last cycle stayed at the same weight but lost 3in on the belt loop.


Maybe this should be compiled and stickyed?


To the OP: it's great to work around injuries, but it's even better to get injuries worked on. Have you tried PT, foam rolling, sport massage, ART, scapular mobility work, rotator cuff prehab, and so on...? I was going to completely give up horizontal pressing (push-ups hurted as well). Now I fixed it, and it's great to bench again! Hope you can fix your issue as well!


Asoss, I like the look of the training template below, cos I'm training to improve my speed. Where did you come across this?

Power Training:
Workout A
A. Explosive Movement
B. Quad Dominant [BI]
C. Hip Dominant [UNI]
D. Horizontal Push [BI]
E. Horizontal Pull [UNI]
F. Vertical Push [BI]
G. Vertical Pull [UNI]
H. Rotational/Bridge Core

Workout B
A. Explosive Movement
B. Quad Dominant [UNI]
C. Hip Dominant [BI]
D. Horizontal Push [UNI]
E. Horizontal Pull [BI]
F. Vertical Push [UNI]
G. Vertical Pull [BI]
H. Rotational/Bridge Core


Impressive stuff Asoss.

This topic has been favourited.


To OooahhhCANTONA: It's actually from a book I bought written by Robert Dos Remedios. The Book is called Power Training and it was a pretty hot topic back at Men's Health.com. I've tried the program myself and it works wonders for your condition and strength.


I'm glad you guys enjoyed the information:)

Here are some nice complexes I picked from this site:

Complex 1
Barbell Row
Hang Clean
Front Squat + Push Press
Jump Squat
Good Morning

Complex 2
Romanian Deadlift
Hang Clean + Front Squat + Push Press
Reverse Lunge

Complex 3
High Pull
Squat Clean
Military Press
Jump Lunges

Complex 4
Jump Squat
Squat and hold
Military Press
Push Press
Squat and Press

Complex A
Front squat
Military press
Back squat
Good mornings

Complex B
Clean-grip high pull
Clean-grip snatch
Back squat
Good mornings

Complex C
Hang snatch
Overhead squat
Back squat
Good mornings

Complex D
Upright row
Clean-grip snatch
Back squat
Behind the neck press
Good mornings

Complex E
Power clean
Military press
Back squat
Good mornings
Behind the neck press
Front squat

Complex F
Overhead squat
Back squat
Good morning
Front squat

Week One: 4 sets of 5 reps of each â?? 90s rest
Week Two: 5 sets of 5 reps of each â?? 75s rest
Week Three: 5 sets of 6 reps of each â?? 60s rest
Week Four: 6 sets of 6 reps of each â?? 45s rest.


Do you compete in any sports and what were your results?

I just wanna know that this will get me stronger and faster! It does look like a good template for how an athlete would train.


I competed in Basketball when I was on that program, felt generally more fit and stronger. The author Dos Remedios is a very legit and cool coach from what I've read. He has trained American Football players from all over the States. I really recommend you look into his book.

I also warmly recommend you read all articles/post written by Joe DeFranco. His knowledge is gold, and the results he's had with his athletes are incredible.