Power Movements for Main Lifts


I’m a relatively new lifter (only 8 or so months out of the last 18 with any kind of consistency) and I am using a modified version of the 9-Day Work Week Juggernaut Method. Suggested is:

Day 1: Deadlift
Day 2: Off
Day 3: Bench Press
Day 4: Bent-Over Row or Chin-Up
Day 5: Off
Day 6: Squat
Day 7: Overhead Press
Day 8-9: Off

I’m doing:

Day 1: Sprint
Day 2: Overhead Press
Day 3: Off
Day 4: Trap Bar Deadlift (working on mobility issues with conventional)
Day 5: Bench Press
Day 6: Off
Day 7: Squat
Day 8: Bent-Over Row
Day 9: Off

In any case. I’d like to train a little more like an actual athlete and throw in a power movement/exercise before each main lift that won’t detract from the strength work. So, the fairly standard power/strength/conditioning workout progression.

What are some recommended power movements for a relative novice with sub-par GPP (working on it)? I was thinking:

Overhead Press: Medicine Ball Push Press
Deadlift: Hang Cleans
Bench Press: Plyo Pushups
Back Squat: Box Jumps
Bent-Over Row:???

First of all, I have no idea what to do as an explosive/power movement for the lats/back. Would it made any sense to do a power-focused protocol on Pendlay rows before doing my main strength movement? Second, are my theoretical selections for the other movements any good? What would you recommend? Finally, what are the recommended protocols for power work? I would like to minimize any negative impact on performance for the main strength movements.

Apologies for the excessively long post, looking forward to any input I can get from experienced lifters/coaches.


Just stumbled across your post, Chris. Hopefully you’re still working consistently. If you didn’t find a power move for your bank then maybe I have one for you. Med ball throw downs. It’s not a horizontal movement like your rows but if you focus on activating your lats and keeping your arms straight then you can get some explosive lat work in.

You don’t have to have a power move for every muscle group. Think of real life movements and pick your power movements based on that. You might not find many positions to explosively pull something towards you.