Back Squat 3-5×5/65%
Bench Press 3-5×5/65%
Deadlift 3-5×5/65%

Snatch 3×1/90%
Clean & Jerk 3×1/90%
Front Squat 3×5/82.5-85% or 5×3/87.5-90%
Leg Swings 3×8

The importance of correctly programming one’s training cannot be overemphasized. Many times training advice is offered that is quantitative, very specific, and most often takes only a short term approach. As a result, one is often presented with a “one size fits all” training regimen that yields at best temporary gains and at worst leads to a fall in the standard of progress. The purpose of this article is to outline a more general approach. Five basic areas will be considered. They include:

1) Primary Aims in Programming Training
2) Models for Structuring Annual Training
3) Practical Principles of Programming
4) A Sequence for programming Annual Training
5) Managing the Training Process

Hopefully, the interested reader will come away with an enhanced view on how to more effective program either their own training or that of their students.

Primary Aims in Programming Training

1) The aim of exploiting the current adaptive reserves of the body, which is associated with the organization of loading based on the characteristics of adaptation to specialized training. Within the annual cycle, one plans the macrocycles, their specific objectives and the contents, volume, and organization of loading necessary to achieve these objectives. The macrocycles should be incorporated into the years training system so that the special work capacity peaks at the time of the athlete’s most important competition. It is appropriate to fit at least two large macrocycles into the annual cycle, even in those sports which have one main competitive period and use mono-cyclic periodization.

2) The aim of preserving the training potential of the loading, which is associated with systematically increasing the intensity and specificity of the training influence, according to the rise in work capacity. This is achieved by applying the conjugate sequence system of organizing loading of different primary emphasis.

3) The aim of concentrated use of extensive, specialized, uni-directional loading to stimulate the body to significantly raise it’s special physical preparedness. In order to promote steady, functional adaptation, the training influence should be of optimal intensity, frequency, and duration. The method of concentration may be applied to loading of any primary emphasis. It is particularly effective for special strength loading which can serve as a relatively independent block in the annual training scheme. It’s purpose is to create a functional base for the subsequent special preparation associated with perfecting technical skills and developing speed or special endurance.

4) The aim of exploiting the delayed training effect of concentrated strength loading is  primarily to determine systematic ways of regulating the general volume of loading in the annual cycle and effectively use specialized strength work to create favorable conditions for improving technique, speed, and competitive preparedness.

5) The aim of transcending the emphasis of Special Physical Preparedness, which stresses the key role of this training in improving the performance of highly qualified athletes. This aim is associated with organizing training where SPP precedes in-depth technique or speed work.

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Row 4×300m On & 100m Off
*Not to hard tell the end. Use as warm up.
10-15min Active & Dynamic Warm Up
Deadlift 3×6/70%
*Touch & Go. Hold Tight!!!

AQAP, ASAP, & ACAP
3 Sets
5 Hand Stand Push Ups Chest to Bench
5 L-Hold Pull Up
5 Hand Stand V-Up
5ea Lateral Lung w/BB

4 Sets
5 Hand Stand Push Ups on Parallettes
5 Chest to Bar Chin Up
5 V-Leg swings (Try & keep legs straight.)
5ea Pistols on Box or Bench

4 Sets
8 Push Up + Walk over 10″ Box (4ea Side)
8ea 1 Arm Row
8 GH Sit Up + Med Ball Throw w/8-20lbs
8ea Lunge w/ Barbell
*All lunges do them in the same place. Not walking.)