WSB for Athletes

[IronLion]

OK, don't get me wrong powerlifting is a sport, and thus powerlifters are athletes. Let's face it wsb methods and ideology is some of the most progressive training methods available for a performance athlete. The changes that I made to this split were based on the simple fact that developing special strengths for a specific sport requires different and in this case more ecclectic excercise selection. The overall goal of course is to make the lifter bigger and stronger and faster, but in many different and sport specific planes.



Monday ME Lower:

Main move: week 1 = Parallel box squat
week 2 = Sumo DL
week 3 = Full ROM squat stance GM

Secondary 1: week 1=SLDL
week 2=1 leg split squat
week 3=Step Ups

Secondary 2: week 1=Zercher Front Squat
week 2=GHR
week 3=One Hand powersnatch

Accesory: week 1=turkish get ups + zott presses
week 2=standing weighted crunch + overhead shrugs
week 3=hip swing throughs + saxon side bends

 

[IronLion]

Tuesday: ME UPPER

Main Move:

week1=Full ROM PL Style Bench press
week2=Push Press
week3=Incline DB (pronated)

Secondary1:

week1=3 board
week2=Pin press from 90 degree elbow angle
week3=Incline BB 2 board close grip

Secondary2:

week1=JM Press
week2=Tate Press
week3=Pronated db shoulder press + band pushdowns HV

Accesory:

week1=Chest Supported Row+face pulls+hammer curls
week2=Pull Up+underhand bb row
week3=bench plane row+hammer curls+bent over shrugs

 

[IronLion]

Wednesday: Straight ahead speed work
dynamic/plyo warm up every week
high knees
stiff leg bounding
back pedal
forward lunges
backward lunges
carioca
skip bounding for height

week 1
sled starts
form running
ankle dragging
static stretch

week 2
Hill Sprints
interval sprint/jog
bear crawl hills
static stretch

week 3
sand sprints
get up/get off
static stretch

 

[IronLion]

Thursday : DE LOWER

Main Move:

every week=Speed Squat off box w/ bands


Secondary1:

week1= Box Jumps
week2= jump squats
week3= speed skater w/ db's

Secondary2:

week1= drop squats
week2= Overhead walking lunges
week3= oly complex
snatch, drop squat, overhead squat = 1

Accesory:

week1= vert test+depth jump test+broad jump test (all standing)
week2= ladders forward + side + diagonal
week3= forward hops over bench + side hops over bench

Core every week:
Bent press+tornado ball or woodchoppers

 

[IronLion]

Friday DE upper:

Main Move:

week 1=Speed Bench w/ bands
week 2=Speed ohp w/ bands
week 3=One handed DB throws for height

Secondary1

week1 =Powersnatch
week2 =Powerclean
week3 =Split Jerk

Secondary2

week1 =Med ball Backwards throw for distance + forward throw (both start from ground)
week2 =Explosive pushups (up to boxes)
week3 =Med Ball Recoils

Accesory= every week

rotator 3 way
plate pinch
hub holds

 

[Zander1983]

Thanks for that, IL. I'll see how I can put that together to suit my needs. I think it looks better than the other program.

 

[IronLion]

Friday session 2: Agility and COD Sprints

dynamic/plyo warm up every week
high knees
stiff leg bounding
back pedal
forward lunges
backward lunges
carioca
skip bounding for height

week 1
Hoops 8 ft diameter
sprint-reacts
static stretches

week 2
Star drill
knee tucks complex with 20 yard sprint
static stretches

week 3
ladders
w drills
stretch

 

[IronLion]

sets and reps have been left out purposely.....the main move should be taken to a 5 rep max the first week then a 3 rep max three weeks later, then a 1 rep max three weeks later

the secondary1 moves should be a little less intense than the main but still no more than 20 total reps

the secondary2 moves should have an element of volume so as to build some anaerobic endurance so between 30 and 40 total reps

the dynamic moves and secondarys should all be done with speed in mind and never in sets with reps above 5. Those days are for training your body to recruit fibers fast....

 

[Zander1983]

the secondary1 moves should be a little less intense than the main but still no more than 20 total reps

the secondary2 moves should have an element of volume so as to build some anaerobic endurance so between 30 and 40 total reps

Just need to clarify one thing... are those numbers per workout? Something like 3x5 for the first secondary move, and 3x10 for the second one...

 

[IronLion]

yep, also you have the freedom to adjust based on feel...if it is too much and you are not recovering then cut back some....if not then keep pushing....the routine periodizes itself

 

[PolishHammer1977]

Solid post monster. I am in on the fun starting sooner than you may think

 

[ffknight84]

im going to use a moified WS program for my lacrosse training this winter. I can't do some of the moves you listed IL, my gym just doesnt have the space, or equipment for it. The main moves are basically the same iwth a few exceptions, and same for the secondaries.

 

[Becoming]

Nice program IL... So many people have asked for something like this for a long time.... I nominate it to be added to the training sticky...

Just think- you could have wrote a book... are you going to name it anything other than WSB for Athletes (keep in mind whatever you name it could be all over the net in a period of months)

 

[brian747478`]

great post

 

[Zander1983]

Secondary2

week1 =Med ball Backwards throw for distance + forward throw (both start from ground)
week2 =Explosive pushups (up to boxes)
week3 =Med Ball Recoils

Accesory= every week

rotator 3 way
plate pinch
hub holds

I've got this workout coming up today...

I don't have anywhere I can throw around a medicine ball. What other moves could I replace these with?

Also, for the secondary moves on the DE, are the recommended rep ranges the same as for the ME days? For example, should I be doing 3x10 explosive pushups? (I wouldn't have thought?)

And finally, what are hub holds?

Cheers

 

[IronLion]

I've got this workout coming up today...

I don't have anywhere I can throw around a medicine ball. What other moves could I replace these with?

you can take a plate out in the grass. the move starts with the weight between your legs then you rock back and forth and throw it behind your head for distance. Throwers use this as a warm up a lot

Also, for the secondary moves on the DE, are the recommended rep ranges the same as for the ME days? For example, should I be doing 3x10 explosive pushups? (I wouldn't have thought?)

no, on de days all moves should be in the 2-5 rep range, I usually do explosive pushups for 3-5 reps. I start on the floor as well not up.

And finally, what are hub holds?

grab the inner circle on a 5, 10, 25 or higher barbell the "hub" is the little raised circle that surrounds the whole. pick up the plate by this hub and hold it for 12 to fifteen seconds. try to move around a little while holding it as well

Cheers

 

[Zander1983]

Thanks for the quick reply!

I think you misread my post re: the med ball throws. I don't actually have somewhere I can go in the middle of my workout to throw a plate, a medicine ball or my little brother, over my head I was wondering if there was a replacement exercise...

 

[IronLion]

Start by holding a plate (25 maybe?) between your legs. You should be in a quarter squat position. Raise the plate like a plate raise and take a lateral step. Lower and repeat. Do like 6-8 steps and then rest and come back the other way. The exercise should be a fast one once you get your coordination down.

 

[Zander1983]

I can't give you karma again, but thank you!