Back to Basics (5 Day) Part 1
Vaughn Weightlifting + Squat University
Olympic Lifting, Weightlifting, Strength & ConditioningVaughn Weightlifting and Squat University have teamed up to bring you Part 1 (of 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 over the next 13 weeks. **
If you have the persistence, toughness, & grit to stick it out for 13 weeks, you'll undoubtedly be back for Part 2.
Expect 5 tough sessions 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!
Warmup
A
*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!
*Exaggerate your foot position through this warmup sequence to assist with general mobility work and position improvements. Basic exaggeration = 1 inch more narrow and 5 degrees more turned in than normal with each foot than normal stance 2 Rounds: 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
C
Back Squat High Bar
6 x 5 @ 35, 50, 60, 70, 70, 70 %
D
Overhead Squat with Snatch Grip
3, 3, 2, 2, 2, 2 @ 35, 50, 60, 70, 70, 70 %
E
Russian Kettle Bell Swings
1 x 30
Recovery
F
3 rounds: Pec smash (lacrosse ball) - 1 minute/side Thoracic Extensions with Overhead Reaches - 1 minute
Warmup
A
*NO Shoes/Socks through entire warm up* A1. Body Cross - 1 set 15/arm A2. Windshield Wiper - 1 set 15/arm
ARE Squats
B
1 round = 20 total reps w/5 second pause in bottom/rep -5 air squats with elevated heel -5 air squats level -5 air squats with elevated toes -5 air squats level
Barbell Mobility Complex
C
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
Strict Press
6 x 5 @ 35, 50, 60, 70, 70, 70 %
E
Snatch Pull Under
6 x 3
Extra Credit
F
5 rounds: 5 Single Leg Squats Off Box 5 Box Jumps @ box height of choice
Recovery
G
3 rounds: Banded Hip Rock (Internal Rotation) - 1 minute/side Glute smash - 1 minute/side
Warmup
A
*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
Squat Sequence, Get Upright!
B
*Exaggerate your foot position through this warmup sequence to assist with general mobility work and position improvements. Basic exaggeration = 1 inch more narrow and 5 degrees more turned in than normal with each foot than normal stance 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 Hip Windshield Wiper - 15 reps/side Extended Arm Goblet Squat w/Elevated Heels - 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 Hip Windshield Wiper - 15 reps/side Extended Arm Goblet Squat - 10 reps with 3 second pause in bottom/rep
C
Clean Grip Deadlift
5, 5, 5, 3, 3, 3 @ 35, 50, 60, 70, 70, 70 %
D
Clean Pull Under
6 x 3
Strength/Power
E
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
F
3 rounds: Quad Foam Rolling - 1 minute/side Lunge Stretch - 10 reps + 10 second hold on last rep/side
Rest Day
A
😎 Enjoy the day!
Warmup
A
*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
Squat Sequence, Relax Th'Back!
B
*Exaggerate your foot position through this warmup sequence to assist with general mobility work and position improvements. Basic exaggeration = 1 inch more narrow and 5 degrees more turned in than normal with each foot than normal stance 2 Rounds: 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
C
Behind Neck Snatch Grip STRICT Press
5, 5, 5, 3, 3, 3 @ 35, 50, 60, 70, 70, 70 %
D
Front Squat
6 x 3 @ 35, 50, 60, 70, 70, 70 %
E
Russian Kettle Bell Swings
1 x 30
Recovery
F
3 rounds: Gut Smash - 1 minute Foot Smash (external rotation) - 1 minute/side
Warmup
A
*NO Shoes/Socks through entire warm up* A1. Body Cross - 1 set 15/arm A2. Windshield Wiper - 1 set 15/arm
ARE Squats
B
1 round = 20 total reps w/5 second pause in bottom/rep -5 air squats with elevated heel -5 air squats level -5 air squats with elevated toes -5 air squats level
Barbell Mobility Complex
C
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
Sumo Deadlift
6 x 3 @ 35, 50, 60, 70, 70, 70 %
E1
Snatch Pull ins
6 x 3
E2
Pause Snatch from Lift Off + Snatch
3 x 2 @ 60, 65, 70 %
F
Suitcase Carry
6 x 45
Cooldown
G
3 rounds: Barbell Tricep Smash - 1 minute/side Banded Elbow Extensions - 10 total shifting reps/side
Rest Day
A
😎 Enjoy the day!
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.
Dr. Aaron Horschig
Dr. Horschig is physical therapist, strength & conditioning coach, speaker and writer. Past patients have included professional athletes, Olympic weightlifters, Division I athletes, and athletes in a variety of sports. His goal is to not only provide the highest quality rehabilitation to athletes who have sustained an injury, but to be proactive in how we approach athletes in rehab & training.
