Wake Forest Categorization of Strength Development and Preferred Lifts

Development Area
Total Body Power Total Body Strength Hip and Knee Extension Hip Extension Power Hip Extension Strength Upperbody Push Upperbody Pull

Primary Lift
*Power Clean *Dead Lift *Front Squat *Hang Clean Romanian Dead Lifts (Rdls) *Standing Press Chins

Secondary Lift
*Power Clean-n-Jerk Power Shrug (from floor) *Back Squat Hang Snatch Stiff Legged Dead Lifts *Bench Bent Rows

Secondary Lift
Power Snatch

Lunge/Stepup Kettle-bell Swings Glute-Ham Raises One Arm Bench One Arm Rows

Sample Post Season Three Day Per Week Program

Monday
SandBall Clean KB Clean-n-Press Low Hurdles CalisthenicsRope Skipping

Wednesday
SandBall Clean KB Clean-n-Press High-Low Hurdles Calisthenics-Rope Skipping

Friday
SandBall Clean KB Clean-n-Press Low Hurdles CalisthenicsRope Skipping

*Power Clean *Bench Bent Rows (Superset) *Front Squat Jumps Work Rdls
Chins-Dips-Pushups

*Dead Lift Hang Snatch & Power Clean-n-Jerk One Arm Bench

*Hang Clean *Standing Press Chins (Superset)

One Arm Rows (Superset) *Back Squat Lunge/Stepup/One Legged Squat Jumps Work
Chins-Dips-Pushups

Jumps Work Rdls

Dips-Pushups-Curls

Stretch

Stretch

Stretch