Wake Forest Categorization of Strength Development and Preferred Lifts

Categorization of Strength Development and Preferred Lifts (PDF)

Wake Forest Categorization of Strength Development and Preferred Lifts

Development Area	Primary Lift	Secondary Lift	Secondary Lift
Total Body Power	*Power Clean	*Power Clean-n-Jerk	Power Snatch
Total Body Strength	*Dead Lift	Power Shrug (from floor)
Hip and Knee Extension	*Front Squat	*Back Squat	Lunge/Stepup
Hip Extension Power	*Hang Clean	Hang Snatch	Kettle-bell Swings
Hip Extension Strength	Romanian Dead Lifts (Rdls)	Stiff Legged Dead Lifts	Glute-Ham Raises
Upperbody Push	*Standing Press	*Bench	One Arm Bench
Upperbody Pull	Chins	Bent Rows	One Arm Rows

Sample Post Season Three Day Per Week Program

Monday	Wednesday	Friday
SandBall Clean KB Clean-n-Press Low Hurdles Calisthenics-Rope Skipping	SandBall Clean KB Clean-n-Press Low Hurdles Calisthenics-Rope Skipping	SandBall Clean KB Clean-n-Press Low Hurdles Calisthenics-Rope Skipping
*Power Clean	*Dead Lift	*Hang Clean
*Bench	Hang Snatch and Power Clean-n-Jerk	*Standing Press
Bent Rows (Superset)	One Arm Bench	Chins (Superset)
*Front Squat	One Arm Rows (Superset)	*Back Squat
Jumps Work	Lunge/Stepup/One Legged Squat	Jumps Work
Rdls	Jumps Work	Rdls
Chins-Dips-Pushups	Chins-Dips-Pushups	Dips-Pushups-Curls
Stretch	Stretch	Stretch

* You must have a 1 Rep Max (1RM) for these lifts and use percentages by periodization design.