The Body as One Piece program

This is a real world program. It took years to develop, so it went through a lot of revisions. I will try to make the stuff that doesn’t make sense, make sense.

Week one
Monday
Power Snatch
6 sets of 3 (18 reps) trying to do two double pyramids
After each set of snatches, immediately do a quick set of light hang or “top” snatches with 30% of your best snatch. Dumbbells can be used here, too. (Think 8-10 reps)
Tuesday
Overload Squats, six heavy sets. Overload squats need spotters. The athlete takes a max or near max weight, fights to go down under control and then is assisted back up. Be sure the athlete comes up quickly! (And does most of the squatting) Reps are supposed to be high, but it really is hard to do more than three to five. Immediately after racking the bar, the athlete does ten vertical jumps, it is best if there is a target to touch (ceiling, rim, top of head, if really tired).
Wednesday
If able, do Power Curls 6 sets of 3, with two pyramids
If fatigued, straight leg deadlifts
Or rest (the first time through, many athletes can’t walk after overload squats)
Thursday
Rest
Friday
Bench Press
6 sets of 3, immediately followed by Push presses with 30% of best bench. Dumbbells don’t work well.

Week two
Monday
Power Snatch
7 Sets of 5 (35 reps, double last weeks volume of reps) followed by 30% quick lifts
Tuesday
Overhead Squats. Reps are five’s. The athlete can do a single “ladder” sets of five to best, or, the double pyramid style of going up once, backing off and going up again. If gym situation permits, mix with exaggerated skipping or bounding
Wednesday
Straight leg deadlifts
Thursday
Rest
Friday
Bench Press
7 Sets of 5, mixed with 30% push presses (again 8-10 on these 30% lifts)

Week three
Monday
Pyramid up to best double in power snatch. No “fuzzy logic” here. Get two reps or it doesn’t count!
Tuesday
Test on vertical jump (jump and reach) and standing long jump. This is more important than it looks. We found the athletes really began to improve here in two cycles.
Wednesday
Power Curls up to a heavy triple
Thursday
Rest
Friday
Oddest thing of the program: Max 8 reps in 8 seconds on Bench. Using a stopwatch, see how much the athlete can bench 8 times in 8 seconds. It takes, perhaps, three cycles to get this right, but it is illuminating when the athlete throws the shot or disc. Improvement here leads to improvement in the throws, and the football field and the …

Week four
Unload
Either rest from weights or do circuit-like training.

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