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
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