Dominate Your Weight Class through Speed and Power - Sample Program

Remember to consult your doctor before starting any diet and/or training program. Always work within your own limits.

Monday

  • Deadlifts 4 sets x 6-10 reps
  • Weighted Pull Ups 4 sets x 6-8 reps
  • Bench Press 4 sets x 6-10 reps
  • Kettle Bell Swings 4 sets x 8-12 reps

Wednesday

  • Power Cleans 4 sets x 6-8 reps
  • Clean and Jerk 4 sets x 6-10 reps
  • Weighted Dips 4 sets x 8-10 reps
  • Kettle Bell Swings 4 sets x 8-12 reps

Friday

  • Squats 4 sets x 6-10 reps
  • Leg Press 4 sets x 6-10 reps
  • Sled Sprints 4 sets x 40 yard dash
  • Kettle Bell Swings 4 sets x 8-12 reps