Workouts

A Perfect Storm

Develop both strength and power with a hard workout

Squats 2x2 @ 80%

Power Snatch 3x3 @ 70%

Hang Cleans 3x5 @ 70%

Cleans 2x2 @ 80%

Snatch Pulls 3x3 @ 70%

Clean Pulls 3x3 @ 80%

Abs

Cleaning Up

Focus on the core attributes of the clean

Front Squats 2x3 @ 80%

Hang Cleans 3x5 @ 70%

Power Cleans 3x3 @ 70%

Cleans 2x2 @ 80%

Clean Pulls 3x3 @ 70%

Abs

Work your Snatch

Focus on the core attributes of the snatch

Squats 2x2 @ 80%

S/L Power Snatch 3x5 @ 50%*

Snatch Balance 3x5 @ 50%*

Hang Snatch 3x5 @ 60%*

Power Snatch 3x3 @ 70%

Snatch 2x2 @ 80%

Snatch Pulls 3x3 @ 70%

Abs

*Technique, not heavy

Dropping Weight

Start heavy and progress to lighter more explosive movements

Half Squats 2x5 @ 90%

Clean Pulls 3x2 @ 80%

Hang Cleans 3x5 @ 70%

Barbell Step Ups 2x5 each leg

Vertical Ballistic Ball Throws x 10

Box Jumps + Box Drops 3x5

Foundation Stone

The road to lifting heavy starts here

Squats 3x3 @ 90%

Deadlifts 3x3 @ 90% + 5 Box Drops

Push Press 3x3 @ 90%

Bench Press 3x3 @ 90%

Jump Squats 3x5 @ 70%

Hip Thrusts 3x20 @ 80%

In Over Your Head

Focus on core stability with more overhead movements

Overhead Squats 5x5 @ 60%

Snatch Pulls 3x2 @ 80%

Snatch 3x3 @ 70%

Overhead Barbell Step Ups 2x5

Push Press 3x3 @ 80%

Box Drops 5x5

A test of Endurance

Mix things up with an occasional different aproach to power development

A test of Endurance

Squats 3x5 @ 70%

Power Snatch 2x10 @ 50%

Power Clean 2x10 @ 60%

Jump Squats 2x10 @ 70%

Clean Pulls 3x3 @ 80%

Abs, Hip thrusts

Sixth Sense

Experience the magic of what happens on your sixth set

Hang Clean 6x3 @ 70%*

Power Snatch 6x3 @ 70%*

Jump Squat 6x3 @ 70%*

Power Clean 6x3 @ 70%*

*30-60 secs rest between sets

5 x 3 x 5

An intense circuit that hits you hard
  1. A. Hang Clean - 5 reps @ 70%
  2. B. Snatch - 5 reps @ 70%
  3. C. Jump Squat - 5 reps @ 70%

* Repeat ABC 5 times

Abs, Calves

Explosive Starts

Work the attributes of an explosive block start

Squats 2x2 @ 80%

Power Snatch 3x5 @ 60%

Hanging Snatch 3x2 @ 90%

Jump Squats 4x5 @ 70%

Clean Pulls 3x3 @ 80%

Extend Yourself

Work the attributes of beiung strong in a tall position

Squats 2x2 @ 80%

Power Snatch 5x3 @ 70%

Jump Squats 5x3 @ 70%

Clean Pulls 2x3 @ 70%

Barbell Step Ups 3x5 - Heavy

Barbell Calf Plyos - 2 x 30secs

Abs

In the beginning

Beginers workout

Deadlifts 3x3 - IET*

Squats 3x3 - IEW*

Barbell Step Ups 3x5 @ 20-30kgs

Single Leg Isometic Calfs 2x20sec

Weighted V-Snaps 2x10 @ 10kg

Hip Thrusts 3x15 IET*

IET = Increase Every Time (Deadlifts 2.5kgs, Hip Thrusts 5-10kgs)

IEW = Increase Every Week (5kgs)

Down to the Core

An upper body mass building workout starting at the shoulder and working down to the abs

Down to the Core

Military Press 3x8-10

Close Grip Bench Press 3x8-10

Overhead Dumbbell Press 3x8-10

Barbell Bicep Curls 3x8-12

Reverse Barbell Bicep Curls 3x8-12

Alternate Hammer Curls 3x10-15

Chin Ups 3x5-10

Weighted V-Snaps 3x10

Sit Ups 2x30

Push Ups 2x30

The Essentials (Part 1)

A simple short workout with the core power movements

Olympic Squats 2x2

Cleans 3x2

Clean Pulls 3x3

Plyos / abs

The Essentials (Part 2)

A simple short workout with the core power movements

Power Squat 3x3

Power Snatch 3x2

Snatch Pulls 3x3

Plyos / abs

Beast Workout

A workout by Sam (The Beast) Holmes

Beast Workout

Squats 3x3 @ 70%

Jump Squats 5x5 @ 70%

Snatch Pulls 3x3 @ 70%

Clean Pulls 3x3 @ 80%

Straight Leg Deadlift 3x5 @ 70%

Circuit (Hip Thrusts -> Glute Meads Calves Abs) - 2 times

Get Massive #1

Upper body mass building session with focus on pushing movements

Bench Press 3x6-10

Dumbbell Bench Press 3x6-10

Military Press 3x8-12

Dumbbell Shoulder Press 3x10-12

Alternate Dumbbell Front Raise 3x10-12

Dumbell Side Raises 3x10-15

Close Grip Bench Press 3x10-15

Overhead Dumbbell Tricep Extension 3x8-12

Abs

Get Massive #2

Lower body mass building session

Back Squats 3x6-10

Front Squats 3x10-12

Deadlifts 3x8-10

Stiff Leg Deadlifts 3x5-10

Hip Thrusts 3x12-20

Single Leg Calf Raises 3x15-20

Get Massive #3

Upper body mass building session with focus on pulling movements

Chin ups 3 sets

Narrow grip Barbell Row 3x8-12

Dumbbell Rows 3x12-15

Wide grip Barbell Row 3x8-12

Bicep Barbell Curl 3x8-10

Dumbbell Bicep Curls 3x10-15

Seated Hammer Curls 3x8-12

Reverse grip Bicep Barbell Curl 3x8-10

Abs

Bro, I can't feel my legs

When you are ready to detroy your sticks

Back Squats 3x10-12

Front Squats 3x12-15

Overhead Squats 3x6-8

Deadlifts 3x8-10

Single Leg Barbell Lunges 3x8-10 each leg

Squat Jumps 3x20

Straight leg Deadlifts 3x10-15

Single Leg Calf Raises 3x30 each leg

Hip Thrusts 3x30

Hooi and the Baker

When a bakers cyst stops the track session. A 3 week program for sprinter Hooihooi

Military Press 12,10,8,6,4 IES

Bench Press 3 x 5

Chin Ups 3 sets

Shrugs 3 x 8

Isometric Hip Thrusts 3 x 40 secs

Straight Leg Deadlift 3 x 5

Leg Extension 3 x 12

Calf Raises 3 x 6 reps each leg

Isometric Abs 3 x 10 secs

Isometric Back Holds 3 x 45 secs

Glute Meads on the wall 2 x 50 reps

Hooi and the Baker #2

Phase 2 - 3 week program for sprinter Hooihooi

Trap Bar 3 x 3

Straight Leg Deadlift 3 x 5

Barbell Step Ups 3 x 5 each leg

Leg Extensions 3 x 12

Box Drops 5 x 5

V-Snaps 2 x 10 secs

Hyperextensions 2 x 20

Bench Press 3 x 3

Push Press 3 x 3

Get Choo Strong

When an athlete takes a 25 year break from the track and comes back it's necessary to rebuild the base. A workout for Choo

Deadlifts 3 x 3

Leg Extensions 5 x 3

Hip Thrusts 3 x 12

Squats 3 x 3

Straight Leg Deadlifts 3 x 5

Calf Raises 3 x 6 (3 secs up / 3 secs down)

Hyper Extensions 3 x 20

V-Snaps 3 x 10