Strong/Powerful/Conditioned
The Strong/Powerful/Conditioned Program is a 4 day/week program that alternates between Week A and Week B This program incorporates slow lifts for raw strength, Olympic lifts for power, and high intensity conditioning for a well-rounded program that leaves no motor unit unrecruited. Program goals:
Increase raw strength (slow lifts)
Introduce and develop weightlifting technique (quick lifts)
Perform high heart-rate conditioning work that doesn’t leave you sore
Week A:
Workout 1 -
Press Ladder* 5’s (+2.5lbs ea session)
Squat Ladder 5’s (+5lbs ea session)
Pull-ups 3X5
Workout 2 -
Power Clean 6X2 (+2.5-5lbs ea session) - Moderate weight
Snatch Complex (Snatch + Hang Snatch + OHS) 5X1+1+1 (+2.5-5lbs ea session) - LIGHT
High Intensity Conditioning Effort
Workout 3 -
Bench Press 3<3<3<3 (work up to a heavy set of 3)
Clean and Jerk 1-1-1-1-1 (work up to a moderately heavy single that can be repeated for a total of 5 efforts; add 2.5-5lbs each heavy C&J session)
Workout 4 -
Snatch Balance 5X3 (+2.5-5lbs ea session) - Light to Moderate weight
Deadlift 4X4 (+5-10lbs ea session)
High Conditioning Effort with Abdominal work
Week B
Workout 1 -
Bench Press 7X3 (7 sets of 3; +2.5-5lbs ea session)
Squat 7X3 (7 sets of 3 reps; +5lbs to each session)
Chin-ups 3X5
Workout 2
Power Snatch 6X2 (+2.5-5lbs ea session) - Moderate weight
Clean Complex - Clean Deadlift (2 sec pause below knees) + Clean + FS X 5 (+2.5lbs-5lbs ea session) - Light
High Intensity Conditioning
Workout 3
Snatch 1-1-1-1-1 (work up to a moderately heavy single that can be repeated for a total of 5 efforts; add 2.5-5lbs each heavy Snatch session)
Paused Front Squat 5 X 3 (1 count pause; +2.5-5lbs ea session) - Light to Moderate weight
Workout 4
2 Push Press + 1 Split Jerk for a total of 5 rounds (+2.5-5lbs ea session)
Deadlift 1X5 (+5lbs ea session)
High Conditioning Effort with Abdominal work
*”Ladder” = Warm-up weight performed for 5 reps up to a challenging set of 5 and going back down in weight performing 5 reps of each rung of warm-up progression.