Monday (Perform them in this order)

1) Standing Military press

2) Squats

3) Power cleans - catch the bar in the quarter squat position

Wednesday (Perform them in this order)

1) Bench press or parallel bar dips

2) High pulls

3) Squats

4) Pull-ups

Friday (Perform them in this order)

1) Standing Military Press

2) Squat

3) Power cleans

Note that the above program is for off-season development of strength and explosive speed (vertical jump).

During the on-season, you'd need to do only Olympic lifts such as snatch, power cleans, and high pulls.

__________________

To view links or images in signatures your post count must be 10 or greater. You currently have 0 posts.



To view links or images in signatures your post count must be 10 or greater. You currently have 0 posts.