Customer Reviews

The New Power Program: Protocols for Maximum Strength

5 star:		(14)
4 star:		(4)
3 star:		(3)
2 star:		(1)
1 star:		(0)

 

 

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).

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.

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.

I purchased this book to revise my current exercise program. I've found that I've plateaued and I was hoping to find a complete program that included devices to overcome plateaus, such as periodization.

While this book is chock full of useful and helpful bits of information, it contains only a third of a complete program. There doesn't seem to be any cardio/aerobics (something that is necessary for my sport). Only half of the "program" laid out in the first chapter is actually detailed in later chapters, and those details are of the nature "do this many workouts per week, at this much weight". Unless you already know a great deal about fitness, you'll have difficulty putting together a detailed program/daily schedule you'll be confident in just from the information presented in this book.

I'm also not sure about the strategy of working out five days a week - it seems to me like this might lead to overtraining for some depending on their skills training and cardio schedule (plus some of us have lives outside of the gym and can't spend five days a week lifting).

The nutrition section is almost completely worthless, as it composed of general hints like "Do not let your insulin level spike" and "Avoid bad foods". Good advice, but how specifically are people supposed to accomplish this? This nutrition section contains numerous references to other works by the author, presumably to find the answer to this question.

Still, there are nuggets of wisdom scattered throughout the book. Reading it from cover to cover will help you to unearth them from the soil of generalizations.

It appears that I will have to revise my exercise program mostly on my own with only a little help from this book. If you're looking for a complete program, look elsewhere. This book is just a collection of hints to point you in the right direction with regards to your lifting routines.

Despite a rather goofy writing style (Colgan uses the words `pig-pucky' and `diddly' in the same paragraph) and the fact that there is a photo of an oily man in a Speedo on nearly every page, I have to say that I was impressed by this book. The author has done an excellent job at trimming away all the bodybuilding/fitness industry nonsense, leaving a well-organized, scientifically defensible training plan.

Be warned that this book is well titled-it's all about power. Colgan's only (admittedly, wise) advice to endurance athletes relates to strengthening stabilizing muscles and improving flexibility. His silence on the training of primary movers suggests that he subscribes to the belief that power and endurance tend to be mutually exclusive. This book is also not for people who want to look better at the beach-Colgan's philosophy revolves around increasing strength without unduly increasing mass.

Complaints? I'd like to see a little more scientific data on the adaptations the program strives to make (Colgan discusses the ones to avoid more thoroughly), an explanation of some seemingly contradictory stretching advice, and a little more flesh on the nearly non-existent discussion of the maintenance phase. Assuming the program works, though, those criticisms are more or less just nit picking.

If all you care about is power and you've got an open mind, or if you've been dogged by injury and don't know why, this is the book for you. If I'm not squatting small foreign cars by April, I'll weigh in again...

The book provides some good advices regarding power training.

However, you stop enjoying the book once you perceive that according to Mr. Colgan's view everybody is wrong but him.

In the end, skipping Mr. Colgan's egocentric excesses (ridiculous self-quotes), I believe this book provides you with valuable information.

Dr. Michael Colgan's superb explanation and well illustrated text make for the reader an enjoyable understanding of how to apply the latest research shown techniques of periodic eccentric and concentric training for muscle performance outcome. All athletes now have a textbook which puts within their reach the principles by which a muscle progressively gains dynamic torque, whether it be for strength, power, or endurance demands.

Despite some occasionally interesting variations of exercises, Dr. Colgan's book is only average. He appropriately criticizes the bodybuilder influence, then goes on to offer a bodybuilder's once-a-week-per-muscle-group type of program. Many of the pictures in the large edition are blurry or pixelated in appearance. In addition, he gets down on some exercises (upright row, good morning) while displaying poor form on others (high pulls). He probably needs to stick to his field of expertise--nutrition--rather than venture into strength and conditioning.

I can honestly say, having read over 20 books and untold magazine articles on strength training, bodybuilding, and lifting in general...START HERE. This is the first book. What is unique about Dr. Colgan's book, is he is helping define the protocols for USEFUL, ATHLETIC muscle and range of motion. If you are a BODYBUILDER, this book may be of limited value to you. If you are an athlete or someone serious about improving your health and well being through range of motion, proper excercises, and improving your strength and power, then you have to have this book. It is clear, easy to read, and concise.

I have improved my strength, power, health...AND...tendonitis, chronic injuries (knee and shoulder surgery artifacts) through the techniques described here. Don't shortcut. Start at the beginning (I didn't, and paid the price, but now I'm cured because I started over and my shoulder, knee, and tennis elbow haven't felt better in years).

His routines are smart. Range of motion is emphasized, including intelligent stretching and exercises, rather than body-builder's limited range of motion exercises. They progress correctly, day to day, week to week and month to month. They allow for lots of rest and won't even come close to burning you out. Sometimes you will leave the gym wondering if you really did enough (you did!). They are relatively short, focused/concentrated, and enjoyable gym sessions, and you will see results. I body-built when I was a kid. 25 years later, this routine is far more satisfying in strength and power results. I am pretty sure I will never stop completely my attention to keeping a reasonably powerful and athletic body, whatever my age.

Downsides to the stuff in this book...believe me I really have tried and I simply can't find any. I'm a bit annoyed there isn't a sequel or something more for me to read on this subject. I've tried buying many other books, and have yet to find one that even reasonably measures up to the comprehensive, well thought out, and detailed protocols in this book. It really is as good as a one-stop source to get you well along the road.

I wish I could have been more brief in this review, but my final point about this book is that if you follow the program he sets forth, it is easy to do, enjoyable, you will see plenty of results within 6 weeks (especially you folks who aren't as strong as you used to be...you will get most of it back really fast), and the most exciting thing for me is that by starting where he says, you really can improve your joint and connective tissue health. My shoulder, knees, and elbow are so much healthier and pain-free (not to mention STRONGER!) than they've ever been, I just can't say enough about this book and these protocols.

This book got me on the right track to reaching alot of my goals. Offers a wide range of info and makes an excellent fitness guide. The cons are that this was written almost 10 years and things always change with advancements and research. The author leans on the conservative side for avoiding injuries bashing many stretches that are commonly used; the same with commonly used lifts like the upright row and good mornings. i see his point but it is debateable. He touches briefly on plyometrics but doesn't give enough info and the same with nutrition. However the info in this book is very good very valuable worth reading but take some of his opinions like the stretches I mentioned with a grain of salt. Very opinionated author but knows his stuff.