Richard Marks’ San Jose State Throws Program

While talking with John Powell, he reminded me that he learned the lifts from Richard Marks. I was cleaning up a mess in a desk and found the “San Jose” Program that Marks put together for the team. I should have followed this in college, it is really logical.

Reps are 5 sets of 5 or 5 sets of 3. After you finish Week 2, go back to Week 1 and repeat. Marks was a great believer in backing off about 12 weeks (in the weightroom, for throwers) before your key competition:

Week One
Monday
Power Clean
Snatch Grip Pulls
Squats

Wednesday
Military Press
Light Bent Arm Pullovers
Incline Press (Barbell or Dumbbells)
Triceps Work of any kind

Friday
Snatch
Shoulder Shrugs
Front Squats

Week Two
Monday
Incline Press (Barbells or Dumbbells)
Light Bent Arm Pullovers
Press Behind Neck
Lateral Raises

Wednesday
Squat
Snatch
Upright Rowing

Friday
Power Cleans
Bench Press
Straight Arm Flies
Tricep Work

Fairly simple and to the point. John added pullups, situps and dips daily (about two sets) in his warm up, too.