Strength Training Development

12 Week Squat Development

           
Exercise Order Exercise Sets1 Reps Tempo Rest
A1 Prayer mobility squat 1 -3  5 each side Hold for 5 seconds at the bottom  0
A2 Shoulder wall slides. standing 1 -3  10 Hold for 5 seconds at the top 0
A3 Wall Ankle/hip flexor  mobility 1 -3  5 each side Hold for 5 seconds against the wall 0
 A4 Seated glute ankle mobility 1 -3  5 each side Hold for 5 seconds at the bottom 0
Wk 1-2 Back squat heels elevated 8  10 41×0 1-2min
Wk 3-4 Back squats heels elevated 6  4 41×0 3>min
Wk 5-6 T-bar squat (narrow stance) 8  5 41×0 3>min
Wk 7-8 Front squat/with pause 6-12  2 42×0 3-5min
Wk 9-10 Heels up at 45 degree quad squats/pendulum 8 6 41×0 3>min
Wk 11-12 Front squats 10-12  3,2,12% weight drop per set 41×0 3-5min

 

 

 

 

 

 

 

12 Week Snatch Development

Exercise Order Exercise Sets1 Reps Tempo Rest
A1 Prayer mobility squat 1 -3  5 each side Hold for 5 seconds at the bottom  0
A2 Shoulder wall slides. standing 1 -3  10 Hold for 5 seconds at the top 0
A3 Wall Ankle/hip flexor  mobility 1 -3  5 each side Hold for 5 seconds against the wall 0
 A4 Seated glute ankle mobility 1 -3  5 each side Hold for 5 seconds at the bottom 0
Wk 1-4 Long range deadlift (clean grip) 10
5		 65 41×0 2-3min
Wk 5-8 Trap bar deadlift 8
6		  55 41×0 2-3min
Wk 9-10 Snatch pulls 6 5 41×0 5>min
Wk 11-12 Power snatch 6  5 41×0 5>min

 

 

 

 

 

 

 

12 Week Pull Development

 

Exercise Order Exercise Sets1 Reps Tempo Rest
A1 Prayer mobility squat circuit 1 -3  5 each side Hold for 5 seconds at the bottom  0
A2 Shoulder wall slides. Standing/seated 1 -3  10 Hold for 5 seconds at the top 0
A3 Wall Ankle/hip flexor  mobility 1 -3  5 each side Hold for 5 seconds against the wall 0
 A4 Seated glute ankle mobility 1 -3  5 each side Hold for 5 seconds at the bottom 0
Week 1:Week 2:Week 3:Week 4: No deadlifting Barbell deadliftBarbell deadliftBarbell deadliftGood morning 5553 5 70% 1RM3 75% 1RM1 80% 1RM8-12+  40x040x060x031x0 2-3min3min5min1min
Week 5:Week 6:Week 7:Week 8: No deadlifting Barbell deadliftBarbell deadliftBarbell deadliftCable pull –Through 5553 5 75% 1RM3 80% 1RM1 85% 1RM8-12+  40x040x060x031x0 2-3min3min5min1min
Week 9:Week 10:Week 11:Week 12: No deadlifting Barbell deadliftBarbell deadliftBarbell deadliftReverse hyperExtension 4443 5 80% 1RM3 85% 1RM1 90% 1RM8-12+  40x040x060x031x0 2-3min3min5min1min
Week 13:Week 14:Week 15:Week 16: No deadliftingWeek 17: No deadlifting and no lower back work  Week 18: retest Barbell deadliftBarbell deadliftBarbell deadliftBack extension 3333 5 85% 1RM3 90% 1RM1 95% 1RM8-12+  40x040x060x031x0 2-3min3min5min1min