Back to Basics (5 Day) Part 2
Vaughn Weightlifting + Squat University
Weightlifting, Olympic LiftingVaughn 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 AGAIN in Part 2 **
If you have the persistence, toughness, & grit to stick it out for Part 2, you'll undoubtedly surprise even yourself.
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!
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
Push Press
5 x 5 @ 60, 65, 70, 75, 80 %
E
Power Snatch Below Knee (NO Jump) + Snatch Below Knee
8 x 2
F
Back Squat High Bar
5 x 5 @ 35, 50, 60, 60, 60 %
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 %
D
3 Clean Pull Under + 1 Power Jerk
8 x 4
Recovery
E
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
C
Glute Bridge
6 x 5
D1
Overhead Mobility Drill(PM)
6 x 6
D2
Power Jerk NO Jump + Power Jerk
8 x 2
Strength/Power
E
Auxiliary
3 rounds: GHD Hip Extensions – 15 reps *modify to light good mornings if no GHD device GHD Sit Ups - 15 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: Hip capsule: internal rotation – 1 minute/side TFL smash – 1 minute/side
Rest Day
A
😎 Enjoy the day!
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
Behind Neck Snatch Grip Push Press
5 x 5 @ 60, 65, 70, 75, 80 %
E1
Front Rack PVC Stretch
3 x 10
E2
Front 1/4 Squat w/Straps
6 x 3
F
Power Clean w/Pause Above Knee + Clean(from floor)
8 x 2
G
Russian Kettle Bell Swings
1 x 50
Recovery
H
3 rounds: Anterior Shoulder Smash – 1 minute/side First rib - 10 passthroughs
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
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
Warmup
A
*NO Shoes/Socks through entire warm up* Front Raise - 1 set 15/arm Laying Wiper - 1 set 15/arm 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
B
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.
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.
