Back to Basics (3 Day) For Masters Athletes Part 2
Vaughn Weightlifting + Squat University
WeightliftingVaughn Weightlifting and Squat University bring you Part 2 of a Weightlifting program designed to get Back to the Basics en route to breaking PR's and making gainz that have been eluding you.
Whether you're a true novice that is new to the sport of weightlifting or you're a seasoned veteran who is looking for a program to take you to places you've never been before, you're in the right place.
We've taken basic principles from weightlifting & strength and conditioning, adding in movement & mobility to ensure you're making yourself bulletproof from injury, and challenging you for 13 consecutive weeks.
**Expect to PR your Back Squat, Your Snatch, and Your Clean & Jerk **
If you have the persistence, toughness, & grit to stick it out, you'll undoubtedly surprise even yourself.
Expect 3 tough sessions with an optional extra credit day each week that include a detailed warm-up, Olympic lifting, strength & accessory work, & recovery protocols to make sure you're ready show up tomorrow too.
**If you're looking for answers to the questions about how to make the next big leap in your training, look no further. **
Click below to get started today!
Prep
A
Warmup
*NO Shoes/Socks through entire warm up* A1. Body Cross - 1 set 15/arm A2. Windshield Wiper - 1 set 15/arm
Prep
B
ARE Squats
1 round = 20 total reps w/5 second pause in bottom/rep -5 air squats with elevated heel -5 air squats level(usually Oly shoe but can be regular shoe or no shoe) -5 air squats with elevated toes -5 air squats level
Prep
C
Barbell Mobility Complex
1 round = 5 reps each, pausing for 2 seconds at each end-range position, of: -Good Mornings -Back Squats -Back Rack Elbow Rotations -Behind Neck Press and Stretch -Narrow Grip Overhead Squats -Clean Grip Romanian Dead Lifts -Front Squats
D
Power Snatch Below Knee (NO Jump) + Snatch Below Knee
8 x 2
E
Back Squat High Bar
5 x 5 @ 35, 50, 60, 60, 60 %
F
Push Press
5 x 5 @ 60, 65, 70, 75, 80 %
G
Russian Kettle Bell Swings
1 x 50
Recovery
H
3 rounds: Quad Foam Rolling – 1 minute/side Lunge stretch – 10 reps/side -hold for 2 seconds in stretch on reps 1-9, then 10 seconds on rep 10
Prep
A
Warmup
*NO Shoes/Socks through entire warm up* A1. Theraband Warm Up(Part 1) - 10 reps each A2. Theraband Pass Throughs - 1 set 20 reps A3. Wrist Push-Ups (Version 1) - 20 reps/arm
Prep
B
Squat Sequence, Get Upright!
Position feet straight on each squat rep(toes pointing straight ahead, not turned out); exaggerate toes turned in with heels elevated and/or during support as able 1 Round of: Air Squat w/Elevation - 10 reps with 3 second pause in bottom/rep Bent Knee Ankle Rocks - 10 reps + 10 second hold on last rep/side Bottom Squat Hold w/support - 30 seconds total Internal Hip Push - 5 reps unassisted + 5 reps assisted = 10 second hold on last rep/side Extended Plate Squat w/Elevation into Overhead Stretch - 10 reps with 3 second pause in bottom/rep Bent Knee Ankle Rocks - 10 reps + 10 second hold on last rep/side Bottom Squat Hold w/support - 30 seconds total Internal Hip Push - 5 reps unassisted + 5 reps assisted = 10 second hold on last rep/side Extended Plate Squat into Overhead Stretch(no elevation) - 10 reps with 3 second pause in bottom/rep
C
Snatch Grip Deadlift
3, 3, 3, 2, 2 @ 65, 70, 75, 80, 85 %
D1
Overhead Mobility Drill(PM)
6 x 6
D2
Power Jerk NO Jump + Power Jerk
E
Glute Bridge
6 x 5
Strength/Power
F
Auxiliary
3 rounds: GHD Hip Extensions – 10 reps *modify to light good mornings if no GHD device GHD Sit Ups - 10 reps Modify to regular sit-ups or weighted sit-ups if not GHD device, or if unable to perform GHD sit-ups sufficiently
Recovery
G
3 rounds: T-spine (global extension) – 1 minutes T-spine internal rotation - 1 minute/side
Prep
A
Warmup
*NO Shoes/Socks through entire warm up* A1. Theraband Warm Up(Part 2) - 10 reps each A2. Wrists-Ups and Downs - 15 reps each arm, each exercise
Prep
B
Squat Sequence, Relax Th'Back!
2 Rounds: -NO shoes/Socks -position feet straight on each squat rep(toes pointing straight ahead, not turned out); exaggerate toes turned in with heels elevated and/or during support as able B1. Overhead Mobility Drill - 2 rounds -1 round = 5 shoulder rotations + 5 behind neck press and stretch with reverse grip B2. Air Squat w/Elevation - 5 reps with 3 second pause in bottom/rep B3. Hamstring Leg Lifts - 15 reps/side B4. Bottom Squat Hold w/support - 30 seconds total B5. Thoracic Wrap - 2 minutes B6. Air Squat(NO elevation) - 5 reps with 3 second pause in bottom/rep
C1
Front Rack PVC Stretch
3 x 10
C2
Front 1/4 Squat w/Straps
6 x 3
D
Power Clean w/Pause Above Knee + Clean(from floor)
8 x 2
E
Behind Neck Snatch Grip Push Press
5 x 5 @ 60, 65, 70, 75, 80 %
F
Russian Kettle Bell Swings
1 x 50
Recovery
G
3 rounds: Anterior Shoulder Smash – 1 minute/side First rib - 10 passthroughs
Prep
A
Warmup
*NO Shoes/Socks through entire warm up* A1. Front Raise - 1 set 15/arm A2. Laying Wiper - 1 set 15/arm
Prep
B
Basic Circuit
Air Squat with Elevated Heels 20 reps paused Lunge – 20 reps/leg Inch Worm into Cobra 20 Wrist Push Up – 20 reps/wrist Cat/Cow – 10+10 with 2 second hold Push Up – 20 reps Face Down Scorpion – 10+10 Hollow Rock Hold – :20 reps Face Up Scorpion – 10+10 Sit Up – 20 reps Kettle Bell Dead Lift – 20 reps Air Squat(NO elevation) – 20 reps
C1
Snatch Specific Warm Up Complex
2 x 25
C2
Power Snatch w/Pause Above Knee + OHS w/Pause + Snatch
8 x 3
D
Clean Grip RDL From Floor
5 x 6 @ 60, 65, 70, 75, 80 %
Recovery
E
3 rounds: Gut smash – 90 seconds Foot smash – 1 minute/side
F
Walk
1 x 30:00
Chad Vaughn OLY
Chad is a 2-time Olympian, 9-time US National Champion, 2003 Pan American Games Gold Medalist, and American Record Holder in the sport of Weightlifting. Chad also holds CrossFit Level 1 and Level 2 certificates, as well as being a USA Weightlifting Sports Performance Coach.
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Get Back to Basics (3 Day) For Masters Athletes Part 2
