Explosive Strength Workout!

This is the 8-Week Program that I used two months before the World U. Games held in Beijing China, in August of 2001.

This is the 8-Week Program that I used two months before the World U. Games held in Beijing China, in August of 2001. The purpose of this program was to emphasize explosive strength to prepare myself for the meet.

Week 1 :: Week 2 :: Week 3 :: Week 4 :: Week 5 :: Week 6 :: Week 7 :: Week 8


Week 1
6/25-6/29

Monday Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
Snatch 4/177's 4/197's 4/207's 4/220's 4/220's
Bench 6/315's 6/330's 6/345's 6/360's 6/375's 6/390's
Lat Pulldown 12/230's 12/230's 12/230's 12/230's
Jurgens 10/20's 10/20's 10/20's 10/20's
Wednesday Set 1 Set 2 Set 3 Set 4 Set 5
Snatch Pull 4/313's 4/333's 4/333's 4/353's

Snatch Pull.
Click To Enlarge.
Push Press 4/225's 4/265's 4/313's 4/313's 4/333's
Skull Crushers 10/115's 10/115's 10/115's
Varied Hip 12 reps 12 reps
Wrist Curl 20 reps 20 reps 20 reps
Friday Set 1 Set 2 Set 3 Set 4 Set 5
Clean 4/265's 4/313's 4/313's 4/333's 4/333's
Clean Pull 4/343's 4/353's 4/353's 4/380's

Clean Pull.
Click To Enlarge.
Front Press 8/177's 8/187's 8/197's 8/207's
Reverse Hypers 10/55's 10/55's 10/55's

Week 2
7/2-7/6

Monday Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
Snatch 4/187's 4/207's 4/220's 4/230's 4/230's
Bench 6/330's 6/345's 6/360's 6/375's 6/390's 6/405's
Lat Pulldown 12/230's 12/230's 12/230's 12/230's
Jurgens 10/20's 10/20's 10/20's 10/20's
Wednesday Set 1 Set 2 Set 3 Set 4 Set 5
Snatch Pull 4/313's 4/333's 4/333's 4/353's
Push Press 4/235's 4/275's 4/313's 4/333's 4/333's
Skull Crushers 10/115's 10/115's 10/115's
Varied Hip 12 reps 12 reps
Wrist Curl 20 reps 20 reps 20 reps
Friday Set 1 Set 2 Set 3 Set 4 Set 5
Clean 4/275's 4/313's 4/328's 4/343's 4/343's
Clean Pull 4/353's 4/368's 4/368's 4/380's
Front Press 8/187's 8/197's 8/207's 8/217's
Reverse Hypers 10/65's 10/65's 10/65's

Week 3
7/9-7/13

Monday Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
Snatch 4/197's 4/220's 3/230's 3/240's 3/240's
Bench 5/350's 5/365's 5/375's 5/390's 5/405's 5/425's
Lat Pulldown 10/240's 10/240's 10/240's 10/240's
Jurgens 10/25's 10/25's 10/25's 10/25's
Wednesday Set 1 Set 2 Set 3 Set 4 Set 5
Snatch Pull 4/313's 4/333's 3/353's 3/373's
Push Press 4/265's 4/313's 3/333's 3/353's 3/373's
Skull Crushers 8/135's 8/135's 8/135's
Varied Hip 10 reps 10 reps
Wrist Curl 20 reps 20 reps 20 reps
Friday Set 1 Set 2 Set 3 Set 4 Set 5
Clean 4/275's 4/313's 3/343's 3/360's 3/360's
Clean Pull 4/370's 4/380's 3/390's 3/400's
Front Press 8/187's 8/207's 8/220's 8/230's
Reverse Hypers 10/65's 10/65's 10/65's

Week 4
7/16-7/20

Monday Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
Snatch 3/197's 3/220's 3/230's 3/240's 3/250's
Bench 5/365's 5/375's 5/390's 5/405's 5/425's 5/445's
Lat Pulldown 10/240's 10/240's 10/240's 10/240's
Jurgens 10/25's 10/25's 10/25's 10/25's
Wednesday Set 1 Set 2 Set 3 Set 4 Set 5
Snatch Pull 3/333's 3/353's 3/373's 3/373's
Push Press 3/313's 3/333's 3/353's 3/380's 3/380's
Skull Crushers 8/145's 8/145's 8/145's
Varied Hip 10 reps 10 reps
Wrist Curl 20 reps 20 reps 20 reps
Friday Set 1 Set 2 Set 3 Set 4 Set 5
Clean 3/313's 3/333's 3/343's 3/357's 3/370's
Clean Pull 3/380's 3/380's 3/400's 3/400's
Front Press 8/200's 8/220's 8/230's 8/240's
Reverse Hypers 10/75's 10/75's 10/75's

Week 5
7/23-7/27

Monday Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
Snatch 3/200's 3/220's 2/235's 2/250's 2/265's
Bench 4/375's 4/390's 4/405's 4/425's 4/445's 4/465's
Lat Pulldown 8/250's 8/250's 8/250's 8/250's
Jurgens 8/30's 8/30's 8/30's 8/30's
Wednesday Set 1 Set 2 Set 3 Set 4 Set 5
Snatch Pull 3/333's 3/353's 2/375's 2/400's
Push Press 3/313's 3/333's 2/353's 2/375's 2/390's
Skull Crushers 8/155's 8/155's 8/155's
Varied Hip 10 reps 10 reps
Wrist Curl 20 reps 20 reps 20 reps
Friday Set 1 Set 2 Set 3 Set 4 Set 5
Clean 3/333's 3/343's 2/353's 2/368's 2/380's
Clean Pull 3/400's 3/400's 2/420's 2/420's
Front Press 6/220's 6/235's 6/250's 6/265's
Reverse Hypers 10/85's 10/85's 10/85's

Week 6
7/30-8/3

Monday Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
Snatch 3/200's 3/220's 2/235's 2/250's 2/265's
Bench 4/390's 4/405's 4/425's 4/445's 4/460's 4/475's
Lat Pulldown 8/250's 8/250's 8/250's 8/250's
Jurgens 8/30's 8/30's 8/30's 8/30's
Wednesday Set 1 Set 2 Set 3 Set 4 Set 5
Snatch Pull 3/333's 3/353's 2/375's 2/400's
Push Press 3/313's 3/333's 2/353's 2/375's 2/390's
Skull Crushers 8/155's 8/155's 8/155's
Varied Hip 10 reps 10 reps
Wrist Curl 20 reps 20 reps 20 reps
Friday Set 1 Set 2 Set 3 Set 4 Set 5
Clean 3/333's 3/343's 2/353's 2/368's 2/380's
Clean Pull 3/400's 3/400's 2/420's 2/420's
Front Press 6/220's 6/235's 6/250's 6/265's
Reverse Hypers 10/85's 10/85's 10/85's

Week 5 was incomplete due to my trip. I changed bench but left everything else.


Week 7
8/6-8/10

Monday Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
Snatch 2/220's 2/235's 2/250's 2/265's 1/290
Bench 2/405's 2/425's 2/445's 2/460's 2/475's 2/500's
Lat Pulldown 8/250's 8/250's 8/250's 8/250's
Jurgens 8/30's 8/30's 8/30's 8/30's
Wednesday Set 1 Set 2 Set 3 Set 4 Set 5
Snatch Pull 2/333's 2/353's 2/375's 2/400's
Push Press 2/313's 2/333's 2/353's 2/380's 1/400
Skull Crushers 8/155's 8/155's 8/155's
Varied Hip 10 reps 10 reps
Wrist Curl 20 reps 20 reps 20 reps
Friday Set 1 Set 2 Set 3 Set 4 Set 5
Clean 2/343's 2/353's 2/368's 2/380's 1/400's
Clean Pull 2/400's 2/400's 2/420's 2/420's
Front Press 4/220's 4/235's 4/250's 4/265's
Reverse Hypers 8/85's 8/85's 8/85's

Week 8
8/13-8/17

Tuesday Set 1 Set 2 Set 3 Set 4 Set 5
Snatch 3/220's 3/235's 3/250's 3/250's 3/250
Push Press 3/313's 3/333's 3/357's 3/357's 3/357's
Lat Pulldown 8/260's 8/260's 8/260's 8/260's
Varied Hip 10 reps 10 reps
Thursday Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
Clean 3/333's 3/343's 3/357's 3/357's 3/357's
Bench 3/405's 3/425's 3/455's 3/455's 3/455's 3/455's
Reverse Hypers 12/65's 12/65's 12/65's
Wrist Curl 20 reps 20 reps 20 reps
Shortened week due to travel to Beijing China for competition.

About The Author

Jarred Rome

Jarred Rome

My goals for the future include competing for the United States at major international competitions.

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