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Wake Forest Categorization of Strength Development and Preferred Lifts
Wake Forest Categorization of Strength Development and Preferred Lifts
Development Area
Total Body Power Total Body Strength Hip and Knee Extension Hip Extension Power Hip Extension Strength Upperbody Push Upperbody Pull
Primary Lift
*Power Clean *Dead Lift *Front Squat *Hang Clean Romanian Dead Lifts (Rdls) *Standing Press Chins
Secondary Lift
*Power Clean-n-Jerk Power Shrug (from floor) *Back Squat Hang Snatch Stiff Legged Dead Lifts *Bench Bent Rows
Secondary Lift
Power Snatch
Lunge/Stepup Kettle-bell Swings Glute-Ham Raises One Arm Bench One Arm Rows
Wednesday
SandBall Clean KB Clean-n-Press High-Low Hurdles Calisthenics-Rope Skipping
Friday
SandBall Clean KB Clean-n-Press Low Hurdles CalisthenicsRope Skipping
*Power Clean *Bench Bent Rows (Superset) *Front Squat Jumps Work Rdls
Chins-Dips-Pushups
*Dead Lift Hang Snatch & Power Clean-n-Jerk One Arm Bench
One Arm Rows (Superset) *Back Squat Lunge/Stepup/One Legged Squat Jumps Work
Chins-Dips-Pushups
Stretch
Stretch
Stretch