Power Track is a 12-week weightlifting program divided into 3 phases designed to teach proper form and benefit health, strength, flexibility and mindset. The program focuses on major lifts for different body parts twice a week, plus mobility work, warmups and accessories. Members will track progress through personal records, t-shirts for achievements, and training logs to stay accountable. Rewards require meeting attendance and lift minimums. Members are evaluated through in-class PRs, assessments with coaches, and quarterly testing to track their progression in the beginner, intermediate, or advanced levels.

1. X3 Sports
Power Track
Curriculum
Prepared by:
Coach Bill Hogue
Power Track Lead

2. I.Introduction
What is Power Track?
Power Track in simple terms is weight lifting done correctly. Members will come into the
program and gain a basic knowledge of proper weight training fundamentals and how proper
weight training will benefit them in their daily lives, i.e. true functional training.
What are the benefits of weight training?
1. Health
 Increases HDL - High Density Lipoprotein (good cholesterol) and decrease LDL - Low
Density Lipoprotein (bad cholesterol).
 Reduces risk of diabetes and insulin needs.
 Lowers risk of cardiovascular disease.
 Lower high blood pressure.
 Lowers risk of breast cancer - reduces high estrogen levels linked to the disease.
 Decreases or minimizes risk of osteoporosis by building bone mass.
 Reduces symptoms of PMS (Premenstrual Syndrome)
 Reduces stress and anxiety.
 Decreases colds and illness.
2. Strength
Increased muscle strength, power, endurance and size. Enhanced performance of everyday tasks.
You will be able to do everyday tasks like lifting, carrying and walking up stairs with greater
ease.
3. Flexibility
By working the muscles through a full range of motion, weight training can improve your overall
body flexibility. Increased flexibility reduces the risk of muscle pulls and back pain.
4. Likelihood Of Injury
Strong muscles, tendons and ligaments are less likely to give way under stress and are less likely
to be injured. Increased bone density and strength reduces back and knee pain by building
muscle around these areas.

3. 5. Body Composition
Boosted metabolism (which means burning more calories when at rest). Reduced body fat. Your
overall weight may not change, but you will gain muscle and lose fat. Over time you should
notice decreases in waist measurements and bodyfat measurement.
6. Muscle Tone
The conditioning effect will result in firmer and better-defined muscles.
7. Posture
The way you sit and stand are influenced by the health of a network of neck, shoulder, back, hip
and abdominal muscles. Stronger muscles can help you stand and sit straighter and more
comfortably. Improved balance and stability.
8. State Of Mind
As you begin to notice the positive physical changes in your body and develop a regular exercise
routine your ability to handle stress effectively will improve. Weight training allows you to sleep
better, i.e. fall asleep quicker and sleep deeper. Clinical studies have shown regular exercise to
be one of the three best tools for effective stress management.
II. Basic Power Track Programming
Power track will run on 12 week phases with three, four week sub phases. Programming will be
broken down into the following:
a. Major body part (Chest, Legs, Shoulders, Back). Each body part will be worked twice a
week with the exception of dead lifts. A proper weight training program should only
work dead lifts once a week since this exercise is very stressful on the body. Example:
Monday/Friday- Chest; Tuesday/Saturday-Legs; Wednesday/Sunday-Shoulders;
Thursday- Back.
b. One major structural lift (Bench press, squat, dead lift, shoulder press) worked at
varying sets and reps on a designated percentage based on a one rep maximum
repetition. One rep max is determined through the warm-up lifts.
Programming will also have a different exercise programming for both days. Example:
Chest will work flat bench one session and incline bench the next; legs will work back
squats one session and front squats the next.

4. c. 2-3 accessory lifts. Definition of accessory lifts: movementsthe helpyougetbetterat
structural lifts.Forexample:If youdoan upperbodyworkoutthatincludeschestpresses,rows,
shoulderpressandchin-up,asetof lateral raises or bentoverrows may workwell withthis
program.
d. Abdominal work.These exercises,one totwo,will be usedasfinishers.Example:Sidebends,
overheadsit-ups,weightedplanks.
Mobility- Another important part of the program will be a mobility work during the first 5-10
minutes of class. Please note this is the most important part of the workout! We want to
avoid injury! This is one of the major negatives of Crossfit. You do not want to lift with “cold”
shoulders, hips, and knees.
For lower body mobility basic dynamic and isometric movements using bands, cage poles, and
benches can be used. Work reps of 10-15 reps each exercise. The Defranco Limber 11 has some
very useful mobility exercises.
For lower body mobility concentration is on the rotator cuff and elbow flexors/extensors using
light plates of 2.5-5 pounds and/or bands of 10-15 reps each exercise.
Also, encourage members who arrive early to use foam rollers, especially on lower body lifting
days.
Warm-up- After mobility work is finished we will move into the warm-up period. We will warm-
up with the structural lift of the day. This will get the body warmed up moving in the direction
of the lift as well as help determine the one rep max for the main part of the workout.
Warm up using a weight that can be done at an “easy” 4-6 reps. Perform 2-3 sets of 6 reps. That
How to determine one rep max:
(4-6 rep weight x 1.1307) + 0.6998 = 1RM
Example: (70kg x 1.1307) + 0.6998 = 79kg
Once this is determined we can find the working percentage. Example: If work percentage is
65% we can multiply 79kg x 65% = 51kg which will be the work weight for the day.

5. III. Progression and Evaluation
How will members see progressionandresults inthe Power Track program?
1. PR Boards- Personal Record (PR) boards will be an immediate, visual reward. A
minimum weight will be required to be met for each lift. The minimum weights
are:
1. Bench Press: 113kg/250lbs for men, 70kg/154lbs for women.
2. Squats: 124kg/275lbs for men, 90kg/200lbs for women.
3. Dead Lifts: 136kg/300lbs for men, 100kg/220lbs for women
There will also be a PR Board for total lifts of bench, squats, and dead lift. For
men, there will be a 1,000 LB board and for women a 750 LB board.
2. T-Shirts- This is something done at most of the programs I have coached. Have T-
shirts achieving lift records and a certain pounds lifted, example: 300 pound
bench; 400 pound dead lift; 1,000 LB Club, etc.
The only con of this reward is cost of shirts and the varying sizes of members.
Examples of designs:
The X3 Sports logo would be designed around the image.

6. 3. Training Journals/Logs- Members will be encouraged to keep a log of their
workouts. This will help them keep up with their percentages, weight lifted,
and accountability to make progress. They can either get their own notebook
or one can be designed for purchase. Example:
This image with:
X3 Sports Power Track (top)
Training Log (bottom)
What are the criteriafor rewards?
Attendance- Members will have to attend a certain number of classes ____ to be
eligible to get on a PR Board. This will motivate members to be in class on a
regular basis and keep someone fromjustshowing up and getting their name on a
board. Attendance can be monitored thru sign-ins and checking in on App.

7. What are the levels of Power Track?
There will be three levels of the program:
i. Beginner
ii. Intermediate
iii. Advanced
*Criteria for levels TBD.

8. How will members be evaluated?
1. In class PR’s that will promote immediate results and class morale.
2. Performance Assessments done with coaches at a designated time
outside of class.
3. Quarterly Testing done outside of class at a designated time and location.