Including power-infused workouts in your strength training regimen can benefit your physical and mental performance in many ways. The physiological changes that result from mastering controlled acceleration/deceleration through the full range of motion an explosive movement pattern translates to the ability to produce force quickly, efficiently handling resistance with speed. The mental confidence that results from mastering the more advanced training techniques of power-forward movement patterns is helpful to progressing any kind of athletic performance.

In this 10-day challenge, you’ll encounter a combination of strength (a measure of muscular force production) and power (applying this force production with speed during an ascertained timeframe). The interplay of these two training modalities is critical to maintaining reactivity, coordination, and balance across all planes of motion throughout the lifespan.

Who is this challenge for?
This challenge is most appropriate for the intermediate to advanced exerciser who has maintained a consistent strength training regimen for at least several months. Familiarity with power-forward exercises (such as cleans, push presses, snatches, etc.) and a solid lifting foundation with progressive overload are helpful to a positive experience with this challenge but are not required; modifications, movement alternatives, and tips are provided throughout each workout. 

This challenge is a progression to the power-infused 5-Day Challenge Trainer Series: Faster with Tasha and also expands on some of the strength training progressive overload principles in the 10-Day Challenge Trainer Series: Build with Tasha. Completion of these two challenges isn’t required before starting this challenge, but you might find it helpful to stack the challenges in the following order:

1. Faster with Tasha
2. Build with Tasha
3. Powerful with Tasha

What to expect?
Challenge Roadmap 
Week #1:

• Day 1: Lower Body Strength & Power [Level 4]
• Day 2: Bodyweight Cardio Endurance & HIIT with Core Finisher [Level 4]
• Day 3: Upper Body Strength & Power [Level 4]
• Day 4: Bodyweight Cardio Endurance with Weighted Core Finisher [Level 4]
• Day 5: Total Body Strength & Power [Level 5]

Week #2:

• Day 6: Upper Body Strength & Power [Level 4]
• Day 7: Bodyweight Cardio Endurance with Weighted Core Finisher [Level 4]
• Day 8: Lower Body Strength & Power [Level 4]
• Day 9: Bodyweight Cardio Endurance & HIIT with Core Finisher [Level 4]
• Day 10: Total Body Strength & Power [Level 5]

Each week has one lower body, upper body, and total body strength/power workout. The level 5 total body strength/power workout that culminates each week includes elements of training components visited in the preceding workouts. The bodyweight cardio workouts give you a break from the heavy lifting and explosive movement patterns in the strength workouts but are not active recovery workouts — your body will just be challenged in different ways! These bodyweight cardio workouts include training modalities and exercises complementary to the strength/power routines to provide you with a well-rounded approach to the overall training goals of the challenge. 

Equipment needed:
A wide range of moderately heavy to heavy weights (relative to what you lift for challenging upper body and lower body workouts) is needed for an effective, enjoyable workout experience. Light/lighter weight selections are also helpful for unfamiliar movement patterns or as more manageable options when fatigue settles in. A mat is also helpful for any floor exercises and/or to act as a buffer between your weights and the floor.

All in all, this is a challenging challenge! But don’t let difficulty and discomfort discourage you from betting on yourself and trying something out of your comfort zone.