The New Power Program: Protocols for Maximum Strength [Paperback]

Michael Colgan (Author)

Book Description

Publication Date: January 2001

Discover the secrets of true power - on and off the playing field! -learn about the power posture before you begin training - without it, you're doing it all wrong -find out why most stretching exercises don't work - and learn the correct way that greatly increases power -build powerful, injury-free shoulders -discover the secrets of powerful movement and why you must train your body from the inside, out -adopt the new power diet and gain maximum strength through supplementation -program your mind to master the 10 components of true athletic power -know why conventional body building training does not produce real power and what you should do instead -dicover the secrets of the "Link Cycle", and train your nervous system to convert strength into explosive power on the playing field

Editorial Reviews

About the Author

Dr. Michael COLGAN is recognized internationally to be on the cutting edge of modern health science. He is referenced by leading Universities, Doctors, Trainers and World Class Athletes in the matters affecting nutrition, endurance, optimum strength and peak performance. In this book, you will find out how Dr. COLGAN and the training secrets of the world's Master Trainers have turned hundreds of athletes into World Champions.

Excerpt. © Reprinted by permission. All rights reserved.

So many dumb exercises, so many daffy weight machines, so many useless gadgets litter gyms that I visit all over the world, it boils my blood. When I began working with athletes over a quarter century ago, men still swung Indian clubs and stretched steel springs in pretense at resistance training. And women stood in vibrating belts or pressed beefy booties on revolving wooden rollers, vainly believing they would shake or pummel off their fat. Today it's isolation weight machines, with restrictive pads and straps and other gizmos that ensure only a particular muscle gets exercised. Exerting that muscle's new found strength in any free movement of sport virtually guarantees injury to untrained stabilizers and connective tissues. Then there's the stair steppers and suchlike, designed to soothe egos more than take off bodyfat, by moving the ankles about 3 1/2 inches. None of that nonsense insults you here. The Power Program is the latest update of the training system used by the Colgan Institute to increase the power of athletes at all levels, from weekend warriors to Olympic medallists, in the whole alphabet of sport. From archery, basketball and boxing, through skiing, track and field, and tennis, to America's Cup yachting, this program provides a system of weight training that fits with human physiology and the science of strength and speed development. It gives you all you need to rebuild yourself as a body of power. As we move into the new millennium, the value of the correct weight training is finally becoming apparent, not only to athletes but to everyone who wants a powerful, disease-resistant body. Dr Worthy of the American College of Sports Medicine put it best: "Done correctly, weight training is the most efficient, effective, and safest form of exercise there is, and it won't be long before people realize it." In choosing this book you are well on your way....

Product Details

• Paperback: 374 pages
• Publisher: Apple Publishing Company (January 2001)
• Language: English
• ISBN-10: 1896817009
• ISBN-13: 978-1896817002
• Product Dimensions: 10.3 x 8.3 x 0.8 inches
• Shipping Weight: 2.3 pounds
• Average Customer Review: 4.4 out of 5 stars  See all reviews (22 customer reviews)
• Amazon Best Sellers Rank: #1,129,140 in Books (See Top 100 in Books)

Customer Reviews

Most Helpful Customer Reviews

22 of 22 people found the following review helpful:

4.0 out of 5 stars Very worthwhile but inconsistent, September 9, 2004

By 

N. Fox (Canberra, Australia) - See all my reviews
(REAL NAME)   

This review is from: New Power Program: New Protocols for Maximum Strength (Paperback)

This book is highly recommended for those athletes, coaches and weekend warriors who have a good working knowledge of exercise science - this book is not very suitable for beginners. It addresses issues and topics of periodization, flexibility, and how to train for sports performance while avoiding injury (rather than training for purely cosmetic appeal).

Most of the book is concerned with the useage of weight training to improve power (force) rather than simple brute strength - it's called the Power Program after all. In covering this area it discusses and scientifically justifies the optimum targets and techniques for reps, sets, rest periods and workout length, as well as discussing why eccentric work and negatives are essential; how to train for stability, injury prevention and core strength; the best power exercises for the power phase of the periodised program; and sensible application of plyometrics.

There are countless gems throughout - "even 3% dehydration can reduce your strength by 10%" - but you'll have to dig to find them. The book also includes a cursory discussion of nutrition and mental programming, however these topics probably deserve a whole other text for each. Colgan has published at least 2 books on sports nutrition - the older "Optimum Sports Nutrition", and more recently "Sports Nutrition Guide" - which are excellent sources of nutritional information. All of Colgan's work seems to be targeted at the professional sports end of the scale as they imply the time and money is available to follow the exercise and nutritional programs on a full-time basis. You will also have to put up with his silly cartoons, the occasional odd turn of phrase, and somewhat superior attitude.

Now for the criticisms: as other reviewers have mentioned, some but not all of the photos are a bit poor in quality (obviously from a lower res digital camera); there are contradictions; and it is a little difficult to put programs together. OK, the photos may be a bit lacking in some cases but they still show the exercises just fine. Also on this note of quality, the Apple Publishing "full color large format collector's edition" that I have has started to shed pages as the binding has deteriorated with use, and as a graphic designer I find that the presentation throughout the book is rather poor, still I bought it for the info not the design so it's OK.

Contradictions do occur in the book - the high pull as one reviewer already mentioned - but others too, for example Colgan states that the ideal rest period between sets is 4 minutes, yet all the weight training phases of the periodised cycle use a 3 minute rest. Adding an extra minute doesn't seem like much but this adds up to around 20 minutes per workout, extending the workout beyond the ideal 60 minute range for a workout - so which do you choose? He also emphasises training muscle chains ie multiple muscle groups and joints, for specificity, yet there are exercises included which are isolations, and these don't just occur in the first phase of the cycle where the emphasis is on joint/tendon strength.

Lastly, the book includes only one sample program which is a general program suitable for a variety of sports - as for which ones it doesn't say. Now this is OK if you're happy to spend a couple of hours working a program out which hopefully is suitable for your sport and the facilities available to you, but don't expect to be able to just select a routine from a list of routines - Colgan leaves this to his "forthcoming Power Program Workout Book" which is yet to 'forthcome', or for those who are able to attend one of his training camps. I also feel that the exercises are lacking in developing the posterior chain ie the lower back - glute - hamstring - calf muscle groups. The hamstrings are an especially weak link for most athletes, so for info on this important area I can only recommend that you seek additional info elsewhere (try DeFranco's training and the t-mag websites).

21 of 22 people found the following review helpful:

5.0 out of 5 stars A Fitness Bible.....My Fitness Bible, January 26, 2003

By 

G. Walker "Fitness Freak" (Michigan) - See all my reviews
(REAL NAME)   

This review is from: The New Power Program: Protocols for Maximum Strength (Paperback)

Dr. Colgan writes a complete and thorough book which describes the process to develop an athletic and useful body. I've followed him faithfully for the last 15 months with remarkable results. I'm a 53 year old man who was unfit. Cogan has changed my life. It's that simple.

The best advise among much is his common sense approach to preparation in the gym. If you follow his advise to build the connective tissue and stablizing muscles you will reduce the chance of injury. THAT will save you a trip to the Chiropractor or Orthopedic Surgeon!

I did a chin-up for the first time in 30 years a few weeks ago after 15 months of training! That might sound strange. If you're a couch potato then I challenge you to get down on the floor and do 20 push-ups. Better yet, find a bar or beam and pull yourself up. You can't do it, most men can't!

Get the book, follow, and change your life before it's too late!

Added 03/05: This program is very intense. If you're an athlete then this program is great.

For people who have not exercised for years, you need to go VERY slowly or you'll injure a joint or two. Watch your elbows for pain. It is intense on the elbows, especially the Power portion.

For seniors I would not recommend lifting any weight you can't handle for at least 5 repetitions. During the Power phase you lift your maximum weight, which is frankly dangerous for most. Arnold Swazeneger had a heart attack and his doctors told him NOT to lift the Max weights. Go lower weight higher reps.

Much of the program involves 4 days a week. You're arms take a beating by doing resistance training 2 days in a row. For example, one series involves "Shoulders" on Monday followed by "Arms" on Tuesday. Shoulders involve the arms secondarily, then turn around and do arms on Tuesday. You risk an elbow injury.

It's a good challenging program, but listen to your body. If you're sore than don't lift weights with that muscle. Colgan doesn't give enough information for most people to judge this.

March 2010 update: Still following much of what Colgan teaches in this book. I added several of his other books to my library. The best is the New Nutrition. I'm doing more cardio these days, bought a bike and ride a 40 mile ride every Sunday. Last Saturday did a 12 mile time trial and averaged 20.9 MPH. Colgan helped change my life from a fat/weak old guy to a 61 year old athlete. Thanks to him and several others for that!

October 2010 Time Trial 16 miles averaged 22.6 MPH.

10 of 10 people found the following review helpful:

5.0 out of 5 stars Finally, some clarity!, January 27, 2001

By 

Maximilian Oepen (Dallas, Tx USA) - See all my reviews
(REAL NAME)   

This review is from: The New Power Program: Protocols for Maximum Strength (Paperback)

This book does away with so much confusion, conflicting ideas, and misinformation circulating in this field. It gives you an in-depth, yet easy to follow guide to real strength training.

Colgan has trained olympic athletes for decades. Also the founder of the Colgan Institute, he's a research scientist and covers the whole spectrum of what goes into strength training. Coincidentally, he's probably the best guy to consult regarding sports nutrition, too.

I think, the book took at least two years longer than planned to be released, but the final result was well worth the wait. With the exeption of the silly cartoons at the end of chapters (a Colgan trademark), this book is masterfully conceived.