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This looks like an interesting, well-balanced program that I may try in a few months (and when I learn oly lift form):
http://danjohn.org/2001lift.html
The 2001 Version of the Transformation Program!
Ch-ch-ch-changes!
Okay, I can't help myself...I tweaked it a little again. Day three was a failure, this seems to work better!
My recent experiences convince me that I thrive on:
Three Days a Week Training
Deadstop Front Squats
Measuring rest periods
One arm lifts
Overhead Squats
So...I adapted my favorite program to fill my new needs.
Day One:
Start with a little Warm Up
Power Clean & Press: One power clean and eight presses.
3 sets of 8 with one minute rest between sets. If there is a single key to the program, it is the one minute rest period. By strictly monitoring the rest period, and obviously keeping track of the weight, one can track progress. At the end of each set of 8 presses, do multiple "pressouts."
Pressouts
At the end of every set of jerks, whether from the floor or from the racks, finish the last rep with short two-three inch “elbow bends” called pressouts. Do anywhere from three to eight repetitions. These build support strength throughout the body, especially evident in the serratus muscles covering the rib cage. (From the "Pacifica Barbell Club Program.")
Power Curls: 3 sets of 8 with one minute rest between sets. Using a curl grip, slide the weight to just above the knees and “curl-clean” the bar. Let it come down under control to about "sock" height, then "curl-clean" the bar again. So, the first rep from the floor, each additional rep from the "Romanian Deadlift" position. (Basically, push the butt back and keep the shins upright and really feel the hamstrings stretch as you lower the bar to about three inches below the knee.) Again, get all eight reps in, don’t change the weights, and monitor the rest period.
Go Home and Recover
Day Two: (a day or so later, perhaps Wednesday)
Start with a little Warm Up
Power Clean and Front Squats. One power clean and five front squats. After the last rep, jerk the weight.
Once again, 3 sets of 5 with one minute rest. Stay “tall” in the front squats and keep your elbows high. Go hard on this. Occasionally, I will substitute my "Tabata" front squats of twenty seconds of front squats, rest ten, repeat for a total of four minutes. (A killer conditioner, my max is 95 pounds on this, still doing reps in the last thirty seconds. I guess, I could go heavier, but it just kills me.)
Overhead Squats: 3 sets of 8 with one minute rest. Using the wide snatch grip, lock the elbows with the weight overhead and squat down. Athletes who do this exercise well not only develop flexibility, balance and leg strength, but an incredibly strong lower back. Overhead squats make you very strong.
Go Home and Recover
Day Three ( perhaps Friday or Saturday)
Start with a little Warm Up
Deadstop Front Squats: Up to a heavy (or max single)Total of only six singles.
Snatch Grip Deadlifts: Three sets of three, changing the weights each set. I use my frog leg stance on this and really strive to keep my butt down.
One arm snatches: One hand snatches are simple: straddle the weight on the floor, grab with one hand, put the other on the knee (right hand, right knee; left hand, left knee), and just keep the weight close as you leap and snap it overhead. I will do them in this series:
Right Arm: Set of five. Rest one minute.
Left Arm: Set of five. Rest one minute.
Right Arm: Set of five. Rest one minute.
Left Arm: Set of five. Rest one minute.
Right Arm: Set of five. Rest one minute.
Left Arm: Set of five. Rest one minute.
Go Home and Recover
http://danjohn.org/2001lift.html
The 2001 Version of the Transformation Program!
Ch-ch-ch-changes!
Okay, I can't help myself...I tweaked it a little again. Day three was a failure, this seems to work better!
My recent experiences convince me that I thrive on:
Three Days a Week Training
Deadstop Front Squats
Measuring rest periods
One arm lifts
Overhead Squats
So...I adapted my favorite program to fill my new needs.
Day One:
Start with a little Warm Up
Power Clean & Press: One power clean and eight presses.
3 sets of 8 with one minute rest between sets. If there is a single key to the program, it is the one minute rest period. By strictly monitoring the rest period, and obviously keeping track of the weight, one can track progress. At the end of each set of 8 presses, do multiple "pressouts."
Pressouts
At the end of every set of jerks, whether from the floor or from the racks, finish the last rep with short two-three inch “elbow bends” called pressouts. Do anywhere from three to eight repetitions. These build support strength throughout the body, especially evident in the serratus muscles covering the rib cage. (From the "Pacifica Barbell Club Program.")
Power Curls: 3 sets of 8 with one minute rest between sets. Using a curl grip, slide the weight to just above the knees and “curl-clean” the bar. Let it come down under control to about "sock" height, then "curl-clean" the bar again. So, the first rep from the floor, each additional rep from the "Romanian Deadlift" position. (Basically, push the butt back and keep the shins upright and really feel the hamstrings stretch as you lower the bar to about three inches below the knee.) Again, get all eight reps in, don’t change the weights, and monitor the rest period.
Go Home and Recover
Day Two: (a day or so later, perhaps Wednesday)
Start with a little Warm Up
Power Clean and Front Squats. One power clean and five front squats. After the last rep, jerk the weight.
Once again, 3 sets of 5 with one minute rest. Stay “tall” in the front squats and keep your elbows high. Go hard on this. Occasionally, I will substitute my "Tabata" front squats of twenty seconds of front squats, rest ten, repeat for a total of four minutes. (A killer conditioner, my max is 95 pounds on this, still doing reps in the last thirty seconds. I guess, I could go heavier, but it just kills me.)
Overhead Squats: 3 sets of 8 with one minute rest. Using the wide snatch grip, lock the elbows with the weight overhead and squat down. Athletes who do this exercise well not only develop flexibility, balance and leg strength, but an incredibly strong lower back. Overhead squats make you very strong.
Go Home and Recover
Day Three ( perhaps Friday or Saturday)
Start with a little Warm Up
Deadstop Front Squats: Up to a heavy (or max single)Total of only six singles.
Snatch Grip Deadlifts: Three sets of three, changing the weights each set. I use my frog leg stance on this and really strive to keep my butt down.
One arm snatches: One hand snatches are simple: straddle the weight on the floor, grab with one hand, put the other on the knee (right hand, right knee; left hand, left knee), and just keep the weight close as you leap and snap it overhead. I will do them in this series:
Right Arm: Set of five. Rest one minute.
Left Arm: Set of five. Rest one minute.
Right Arm: Set of five. Rest one minute.
Left Arm: Set of five. Rest one minute.
Right Arm: Set of five. Rest one minute.
Left Arm: Set of five. Rest one minute.
Go Home and Recover
