Wake Forest Categorization of Strength

Development and Preferred Lifts

Development Area Primary Lift Secondary Lift Secondary Lift

Total Body Power *Power Clean *Power Clean-n-Jerk Power Snatch

Power Shrug (from
Total Body Strength *Dead Lift
floor)
Hip and Knee
*Front Squat *Back Squat Lunge/Stepup
Extension
Hip Extension Power *Hang Clean Hang Snatch Kettle-bell Swings

Hip Extension Romanian Dead Lifts Stiff Legged Dead

Glute-Ham Raises
Strength (Rdls) Lifts

Upperbody Push *Standing Press *Bench One Arm Bench

Upperbody Pull Chins Bent Rows One Arm Rows

Sample Post Season Three Day Per Week

Program
Monday Wednesday Friday
SandBall Clean SandBall Clean SandBall Clean
KB Clean-n-Press KB Clean-n-Press KB Clean-n-Press
Low Hurdles High-Low Hurdles Low Hurdles
CalisthenicsRope Skipping Calisthenics-Rope Skipping CalisthenicsRope Skipping

*Power Clean *Dead Lift *Hang Clean

Hang Snatch & Power
*Bench *Standing Press
Clean-n-Jerk

Bent Rows (Superset) One Arm Bench Chins (Superset)

*Front Squat One Arm Rows (Superset) *Back Squat

Lunge/Stepup/One
Jumps Work Jumps Work
Legged Squat

Rdls Jumps Work Rdls

Chins-Dips-Pushups Chins-Dips-Pushups Dips-Pushups-Curls

Stretch Stretch Stretch