SSC - Masters Weightlifting
Standard Strength Collective
Your best years are not behind you! As Masters lifters we can improve drastically through technique as well as strength gains. We just need to manage our volume a little closer. We will still go hard on the training days themselves but sometimes and in our case most times, "Less is more". We have 4 training days a week with an optional 5th day depending on how your body is feeling. We peak towards USAW Masters Nationals, and the IMWF Worlds Competition in succession with the American Open Finals in December. We can always assist in altering program for local meets as well. This is a proven program that will continue to produce world and national champions in Masters lifting. You came to the right spot. Lets get to work!
Prep
A
Mobilization 1.0
Mobilization 1.0 - Rollout quads: 1-3 Minutes - Rollout Glute and Piriformis: 1-3 Minutes - Tactical Frog: 30 seconds to 1 Minute - Squat Press Out: 10 reps with 2 second hold in the hole - Nordic Hamstring Curl: 1 set of 8 reps
Prep
B
Glute Warm up 1.0
Perform the following warm up with a glute band (10m of ea excercise) - Place band just above the knees - Power position forward walk leading with left foot - Power position backwards walk leading with left foot - Power position forward walk leading with right foot - Power position backwards walk leading with right foot - Power position lateral shuffle left - Power position lateral shuffle right - 10 air squats with 2 second pause at the bottom of each rep
Prep
C
Dynamic Warm Up: Snatch
Couch Stretch (Left/Right) for 30 seconds Samson Stretch for 30 seconds Lateral Lunge (Left/Right) x 10 yrds Torokhtiy Pulls x 10 reps Muscle Snatch x 10 reps Behind the Neck Press x 5 reps Overhead Squats x 10 reps Snatch Balance x 5 reps Behind the Neck Sots Press x 5 reps Overhead Squat Hops x 5 reps
D
Snatch from Blocks
10 x 1
E
Snatch Grip Deficit Deadlift
4 x 5
F1
Back Squat
4 x 6
F2
Seated Box Jump
4 x 5
Core Superset 9
G
Superset 3x the following: - GHD Sit Ups x 15 - Weighted GHD Back Raises x 15 - Hollow Hold x 30s
Recovery
H
Active Stretching 1.0
Low Lunge Stretch - 30 seconds to 1 minute on each side Feet Together Forward Fold - 30 seconds to 1 Minute on each side Half Cross - 30 seconds to 1 Minute on each side
Prep
A
Mobilization 2.0
Mobilization 2.0 - T Spine Mobility Drill: 30 seconds to 1 Minute - Foam Rolling T-Spine: 1-3 Minutes - T Spine Lift Off: 30 seconds to 1 Minute
Prep
B
Dynamic Warm Up: Clean
30 second Couch Stretch (Left/Right) 30 second Samson Strech 30 second Bar to Quads Squat PVC Stretch Forward Lunge x 10 yrds Lateral Lunge x 10 yrds (Left/Right) High Knee Run x 10 yrds Lateral high Knee Run x 10 yrds (Left/Right) Squat Jumps x 5 reps Torokhtiy Pulls x 5 reps
C
Clean
10 x 1
D
Clean Pulls
4 x 4
E
Strict Press
1, 5, 4, 3, _
F
Pause Front Squat
4 x 3
Performance Care:
G
Double DB Bent Over Rows 3x10 (AHAP) DB Bench Press 3x10 (AHAP) EZ Bar Curls 3x10 (AHAP) EZ Bar Standing French press 3x10 (AHAP)
Recovery
H
Active Stretching 2.0
Butterfly Stretch - 30 second Stretch QL Stretch - Hold for 1 minute on each side Couch Stretch - Hold for 1 Minute on each side Calf and Ankle Stretch - Hold for 30 seconds to 1 minute on each side
Prep
A
Mobilization 3.0
Mobilization 3.0 - Banded Shoulder Stretch: 30 seconds to 1 minute each side - Shoulder End Range Lift Off: Complete 5 lift offs on each side - Land Mine Presses: 2 sets of 8 reps (no weight on first set, light weight on second) - Eccentric DB Pull over: 2 sets of 8 Reps (slowly lower and hold each rep for 5 seconds at end range)
Prep
B
Dynamic Warm Up: Snatch
Couch Stretch (Left/Right) for 30 seconds Samson Stretch for 30 seconds Lateral Lunge (Left/Right) x 10 yrds Torokhtiy Pulls x 10 reps Muscle Snatch x 10 reps Behind the Neck Press x 5 reps Overhead Squats x 10 reps Snatch Balance x 5 reps Behind the Neck Sots Press x 5 reps Overhead Squat Hops x 5 reps
C
Power Snatch + Overhead Squat 2
4 x 1
D
Power Clean
4 x 2
E
Jerk Drill 1.0
3 x 3
F
Jerk from the Blocks
3 x 3
G
3 Second Eccentric Tempo Back Squat
4 x 5
Recovery
H
Active Stretching 3.0
Bar assisted Shoulder Stretch - Hold for 30 seconds Twisted Spinal Stretch - Hold for 30 seconds on each side Wall assisted Shoulder Stretch - Hold for 30 seconds Wall assisted spinal twist - Hold for 30 seconds on each side
Prep
A
Mobilization 3.0
Mobilization 3.0 - Banded Shoulder Stretch: 30 seconds to 1 minute each side - Shoulder End Range Lift Off: Complete 5 lift offs on each side - Land Mine Presses: 2 sets of 8 reps (no weight on first set, light weight on second) - Eccentric DB Pull over: 2 sets of 8 Reps (slowly lower and hold each rep for 5 seconds at end range)
Prep
B
Glute Warm up 1.0
Perform the following warm up with a glute band (10m of ea excercise) - Place band just above the knees - Power position forward walk leading with left foot - Power position backwards walk leading with left foot - Power position forward walk leading with right foot - Power position backwards walk leading with right foot - Power position lateral shuffle left - Power position lateral shuffle right - 10 air squats with 2 second pause at the bottom of each rep
Prep
C
Dynamic Warm Up: Snatch
Couch Stretch (Left/Right) for 30 seconds Samson Stretch for 30 seconds Lateral Lunge (Left/Right) x 10 yrds Torokhtiy Pulls x 10 reps Muscle Snatch x 10 reps Behind the Neck Press x 5 reps Overhead Squats x 10 reps Snatch Balance x 5 reps Behind the Neck Sots Press x 5 reps Overhead Squat Hops x 5 reps
D
Snatch
8 x 1
E
Clean & Jerk
1, 2, 2
F1
Front Squat
5 x 3
F2
Seated Box Jump
5 x 3
Performance Care
G
3x through the following: - Wide Grip Pull Ups x 10 - Barbell Only Strict Press x 20 - Barbell Only OH Hold x 30s
Recovery
H
Active Stretching 6.0
- Standing Single Leg Hamstring Stretch Left & Right (30-60 seconds ea side) - Standing Single Leg Spinal Twist Left & Right (30-60 seconds each side) - From Fingers to Forearms Left & Right (30-60 seconds each side)
Prep
A
Mobilization 2.0
Mobilization 2.0 - T Spine Mobility Drill: 30 seconds to 1 Minute - Foam Rolling T-Spine: 1-3 Minutes - T Spine Lift Off: 30 seconds to 1 Minute
Prep
B
Dynamic Warm Up: Snatch
Couch Stretch (Left/Right) for 30 seconds Samson Stretch for 30 seconds Lateral Lunge (Left/Right) x 10 yrds Torokhtiy Pulls x 10 reps Muscle Snatch x 10 reps Behind the Neck Press x 5 reps Overhead Squats x 10 reps Snatch Balance x 5 reps Behind the Neck Sots Press x 5 reps Overhead Squat Hops x 5 reps
C
Muscle Snatch + Heaving Snatch Balance
5 x 1
D
Power Clean + Hang Clean
5 x 1
E
Push Press + Push Jerk + Split Jerk
4 x 1
F
Back Squat
3 x 5
Core Superset 3x
G
3x the following: - Weighted isometric Back extension x 30s - Plank x 30s - kneeling Palloff Presses x 10 ea side
Prep
H
Active Stretching 7.0
- Seated #4 Stretch on each side 30 seconds to 1 Minute each - Prone Pec and Shoulder Stretch each side 30 seconds to 1 minute each - Thumb and Grip Stretch, 30 seconds to 1 minute
Kaleo Cornwell
USAW L2 National Coach, Owner and Operator of Standard Strength
When you join a team you’re getting more than programming, you’re joining an online community.
SSC - Masters Weightlifting
SSC - Masters Weightlifting
SSC - Masters Weightlifting
