Power Factor Training


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Partial Rep Training

by Phil Henson

Partial Rep Training also called Power Factor Training is where 1/4 and 1/2 movements are performed. It is a very effective program for size & strength and suitable for either powerlifting or bodybuilding. This sample program favors powerlifting with the partials performed on the big three (squat, bench and deadlift), but it is well suited for many other exercises with a strong lockout position (incline, decline & close grip bench press, military press, behind the neck presses, leg presses).

PARTIALS - Warning! This program is not for beginners! Very heavy weights must be used for maximum benefit! Many people can experience joint pain if not accustomed to heavier weights. If you experience joint pain, discontinue this program and move to a program utilizing light weights. Do partials in the power rack to minimize the chance of injury (in case you cannot hold the weight or fall with it - set the pins on the power rack so that only the top 1/4 or 1/2 a rep can be performed). You will be able to use more weight with the 1/4 movement than with the 1/2 movement (the lower you go toward the bottom of the movement - the less weight you can handle). You might want to alternate 1 week of 1/4 movements with a week of 1/2 movements. The starting weights may look heavy to you, but try them, you will be amazed at the amount of weight you can do for partial reps after a few workouts! Partials help build strength by allowing you to overcome any psychological limits to handling heavier weight. Your regular work sets will feel light compared to your partial rep sets.

BENCH PRESS - Set the pins in the power rack so that you can only raise the barbell 3 to 4 inches to lockout and back down to the pins - this is one rep. Do the negative very slowly. DO NOT BOUNCE THE WEIGHT OFF THE PINS!. To find a starting weight for the bench press....try a weight of 20% to 30% above your 1 rep max (multiply your 1 rep max by either 1.2 or 1.3). You may have to adjust your weights up or down until you find a weight that you cannot press off the pins (fail) in the 3 to 6 rep range. All partial sets (all exercises) are done for 5 sets of 3 to 6 reps - when you can do all 5 sets for 6 reps add more weight (30 to 40 pounds). For example, if you can bench press 315 lbs. for 1 rep, try to start somewhere between 375 lbs to 410 lbs for your starting weight. Rest 3 to 5 minutes between all sets of partials.

SQUATS - Again set the pins so that you can raise the barbell only 4 to 6 inches to the lockout position of a squat. Start the rep with the barbell resting on the pins (you will be in the bottom position of a partial squat) and press up to lockout - lower very slowly to get the benefit of the negative. Try a starting weight of between 20% to 40% more than your 1 rep max. Multiply your current 1 rep max weight by 1.2 (20% above max), 1.3 (30% above max) or 1.4 (40% above max).

DEADLIFTS - Set the pins to around knee high and pull up to lockout. Starting weight will again be between 20% to 40% above your 1 rep max.

If you do not know your current max - here is a general guide to help you determine it. If you can do:

2 reps with ? - multiply ? by 1.06 for your 1 rep max.
3 reps with ? - multiply ? by 1.12 for your 1 rep max.
4 reps with ? - multiply ? by 1.15 for your 1 rep max.
5 reps with ? - multiply ? by 1.18 for your 1 rep max.

>Here is the sample program: Warmup sets are not shown - do 1 to 2 light sets or as needed.

DAY

EXERCISE

SETS

REPS

MONDAY

FULL SQUATS




PARTIAL SQUATS

LEG CURLS

STANDING CALF

SEATED CALF

1 SET
1 SET
1 SET
1 SET

5 SETS

3 SETS

2 SETS

2 SETS

12
8
5
2

3-6

10

10-15

10-15

WEDNESDAY

WIDE GRIP MILITARY (OR
BEHIND THE NECK) PRESSES




DUMBBELL SIDE LATERALS

REAR DELT MACHINE (OR
BENT OVER LATERALS)

WEIGHTED CRUNCHES

1 SET
1 SET
1 SET
1 SET
1 SET

3 SETS

3 SETS


4 SETS

10
8
6
4
2

10

10


15

THURSDAY REGULAR DEADLIFTS



PARTIAL DEADLIFTS

SEATED CABLE ROWS

LAT PULLDOWN

PREACHER CURLS

HAMMER CURLS

1 SET
1 SET
1 SET

5 SETS

2 SETS

3 SETS

2 SETS

3 SETS

8
6
4

3-6

10-12

10

8

10

SATURDAY FULL BENCH PRESS




PARTIAL BENCH PRESSES

CABLECROSSOVERS OR PEC DEK

LYING TRICEPS EXTENSION
(SKULLCRUSHERS)

TRICEP PUSHDOWNS

1 SET
1 SET
1 SET
1 SET

5 SETS

3 SETS

3 SETS


3 SETS

8
6
4
2

3-6

15

8


10




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