Template for Big Pulls…

When I am looking at improving the productivity of the deadlift and pulling stength in general I like to see overall strength increases. However, there can be a very easy way to get from beginner to Power Clean. This is a simple system that I have used in the past with great success! The only thing that you have to know is there general health and to make sure that they are balanced and ready to train! If they can’t put in the volume or the effort then this may not be the best program for them. I will outline the lower days only which will be Days 1 and 4 of a five day week. Day 2 is upper and Day 3 is off, and Day 5 is upper.

DAY ONE
A. Snatch Grip Deadlift 2” Podium  + Chains
Wk1 6 x 5reps 40X0 60% bar weight
Wk2 6 x 4reps 40X0 65% bar weight
Wk3 6 x 3reps 40X0 70% bar weight
B1. 45* Hypers
Wk1 5 x 8-12reps 30X0
Wk2 5 x 7-11reps 30X0
Wk3 5 x 6-10reps 30X0
B2. Laying Leg Curls
Wk1 5 x 6-8 30X0
Wk2 5 x 5-730X0
Wk3 5 x 4-6 30X0
C1. Banded Pull Through
Wk1 3 x 12 20X0
Wk2 3 x 12 20X0
Wk3 3 x 12 20X0
C2. Weighted Sit ups
Wk1 3 x 15
Wk2 3 x 15
Wk3 3 x15
DAY TWO
A. Squats w/ Cushion (8”) Box Squats + Chains
Wk1 10 x 2 32X0 55% bar weight
Wk2 10x 2  32X0 60% bar weight
Wk3 10 x 2 32X0 65% bar weight
B1. Side Step Ups
Wk1 6 x 8-10 20X0
Wk2 6 x 6-8 20X0
Wk3 6 x 5-7 20X0
B2. Walking Lunges
Wk1 5 x 6-8 30X0
Wk2 5 x 5-730X0
Wk3 5 x 4-6 30X0
Phase 2
DAY ONE
A. Snatch Grip + Chains
Wk1 6 x 4reps 40X0 70% bar weight
Wk2 6 x 4reps 40X0 75% bar weight
Wk3 6 x 3,3,3,2,2,2 reps 40X0 80% bar weight
B. Glute Ham-raise (not a back ext. knee flexion L)
Wk1 5 x 8-12reps 30X0
Wk2 5 x 7-11reps 30X0
Wk3 5 x 6-10reps 30X0
C. Barbell RDL
Wk1 5 x 6-8 30X0
Wk2 5 x 5-730X0
Wk3 5 x 4-6 30X0
D1. Standing Calve Raises
Wk1 3 x 12 20X0
Wk2 3 x 12 20X0
Wk3 3 x 12 20X0
D2. Seated Calve Raises
Wk1 3 x 15
Wk2 3 x 15
Wk3 3 x15
Phase 2
DAY Two
A. Back Squats + Chains
Wk1 10 x 3 40X0 55% bar weight
Wk2 10 x 3 40X0 57% bar weight
Wk3 10 x 3 40X0 60% bar weight
B. Front Step-ups with barbell
Wk1 4 x 6-8 30X0
Wk2 4 x 5-7 30X0
Wk3 4 x 4-6 30X0
C1. Barbell Hack Squats
Wk1 5 x 8-12 30X0
Wk2 5 x 7-11 30X0
Wk3 5 x 6-10 30X0
C2. TKE
Wk1 3 x 15 13X0
Wk2 3 x 15 13X0
Wk3 3 x 1513X0
Phase 3
DAY ONE
A. Deadlifts
Wk1 5 x 4,3,3,3,2reps 40X0
Wk2 6 x 3,3,3,2,2,2 40X0
Wk3 6 x 3,2,1,2,1,1 40X0
B. Glute Ham-raise (not a back ext. knee flexion L)
Wk1 5 x 5-7reps 20X0
Wk2 5 x 4-6reps 20X0
Wk3 5 x 4-6reps 20X0
C. Barbell RDL
Wk1 5 x 4-6 30X0
Wk2 5 x 4-6 30X0
Wk3 5 x 3-5 30X0
D. Leg Curls
WK1 4 x 6-7 30X0
Wk2 4 x 5-6 30X0
Wk3 4 x 4-6 30X0
DAY TWO
A. Clean High Pulls
Wk1 5 x 5 10X0
Wk2 5 x 4 10X0
Wk3 5 x 3 10X0
B. Barbell Front Squats
Wk1 4 x 6 30X0
Wk2 4 x 5 30X0
Wk3 4 x 4 30X0
C1. Barbell Jumps
Wk1  3 x 6
Wk2 3 x 6
Wk3 3 x 6


Categories: Written Word

2 replies

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    I honestly appreciate individuals like you! Take care!!

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