strength training routine militarypress
wrestlers strength training program routine
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10 Week Power Lifting Cycle to Boost Strength Listed Below
Your current Back Squat Max = _____ use this number for these weekly exercises as listed in schedules below
70% of your Back Squat Max =_____ use this number for these weekly exercises as listed in schedules below
Your Bench Press Max = _____ use this number for these weekly exercises as listed in schedules below
80% of your Bench Press Max = _____ use this number for these weekly exercises as listed in schedules below
Your Deadlift Max = _____ use this number for these weekly exercises as listed in schedules below
block deadlift (uses two boxes under weights)
PHASE 1 - WEEK 1
MONDAY
Back Squat 8 x 50%_____ 8 x 60% _____ 5 x 70% _____ 5 x 70% _____ 5 x 70% _____
Bench Press 8 x 50% _____ 8 x 60% _____ 6 x 70% _____ 6 x 70% _____ 6 x 70% _____ 6 x 70% _____
Deadlift 35's 8 x 50%_____ 8 x 55%_____ 6 x 60%_____ 6 x 60%_____ 6 x 60%_____
Ab Machine 5 x 5 Plate Extension 5 x 5 Hang Leg Raises 5 x 5
WEDNESDAY
Front Squat 8 x 50%_____ 8 x 60% _____ 5 x 70% _____ 5 x 70% _____ 5 x 70% _____
Incline Bench 8 x 50%_____ 8 x 60% _____ 6 x 70% _____6 x 70% _____ 6 x 70% _____ 5 x 70% _____
Block Deadlift 8 x 60% _____ 8 x 70% _____ 6 x 75% _____ 6 x 75% _____ 6 x 75% _____
Hip Raise 10 Crunch 10 Side Crunch 10 Frog Crunch 10 Reverse Crunch 10 Toe Touch 10 Oblique Raise 10
FRIDAY
Back Squat 8 x 50%_____ 8 x 60% _____ 5 x 70% _____ 5 x 70% _____ 5 x 70% _____
Bench Press 8 x 50% _____ 8 x 60% _____ 6 x 70% _____ 6 x 70% _____ 6 x 70% _____ 6 x 70% _____
Deadlift 35's 8 x 50%_____ 8 x 55%_____ 6 x 60%_____ 6 x 60%_____ 6 x 60%_____
Roll Out 5 x 5 Woodchop 5 x 5 45 Plate Crunch 5 x 5
PHASE 1 - WEEK 2
MONDAY
Back Squat 8 x 55%_____ 8 x 65% _____ 5 x 75% _____ 5 x 75% _____ 5 x 75% _____
Bench Press 8 x 55% _____ 8 x 65% _____ 6 x 75% _____ 6 x 75% _____ 6 x 75% _____ 6 x 75% _____
Deadlift 35's 8 x 55%_____ 8 x 60%_____ 6 x 65%_____ 6 x 65%_____ 6 x 65%_____
Ab Machine 5 x 5 Plate Extension 5 x 5 Hang Leg Raises 5 x 5
WEDNESDAY
Front Squat 8 x 50%_____ 8 x 60% _____ 5 x 70% _____ 5 x 70% _____ 5 x 70% _____
Incline Bench 8 x 55% _____ 8 x 65% _____ 6 x 75% _____ 6 x 75% _____ 6 x 75% _____ 6 x 75% _____
Block Deadlift 8 x 65% _____ 8 x 75% _____ 6 x 80% _____ 6 x 80% _____ 6 x 80% _____
Hip Raise 15 Crunch 15 Side Crunch 15 Frog Crunch 15 Reverse Crunch 15 Toe Touch 15 Oblique Raise 15
FRIDAY
Back Squat 8 x 55%_____ 8 x 65% _____ 5 x 75% _____ 5 x 75% _____ 5 x 75% _____
Bench Press 8 x 55% _____ 8 x 65% _____ 6 x 75% _____ 6 x 75% _____ 6 x 75% _____ 6 x 75% _____
Deadlift 35's 8 x 55%_____ 8 x 65%_____ 5 x 75%_____ 5 x 75%_____ 5 x 75%_____
Roll Out 5 x 5 Woodchop 5 x 5 45 Plate Crunch 5 x 5
PHASE 1 - WEEK 3
MONDAY
Back Squat 8 x 60%_____ 8 x 70% _____ 5 x 80% _____ 5 x 80% _____ 5 x 80% _____
Bench Press 8 x 60% _____ 8 x 70% _____ 6 x 80% _____ 6 x 80% _____ 6 x 80% _____ 6 x 80% _____
Deadlift 35's 8 x 60%_____ 8 x 65%_____ 6 x 70%_____ 6 x 70%_____ 6 x 70%_____
Ab Machine 5 x 5 Plate Extension 5 x 5 Hang Leg Raises 5 x 5
WEDNESDAY
Front Squat 8 x 60%_____ 8 x 70% _____ 5 x 80% _____ 5 x 80% _____ 5 x 80% _____
Incline Bench 8 x 60%_____ 8 x 70% _____ 6 x 80% _____6 x 80% _____ 6 x 80% _____ 5 x 80% _____
Block Deadlift 8 x 70% _____ 8 x 80% _____ 6 x 85% _____ 6 x 85% _____ 6 x 85% _____
Hip Raise 20 Crunch 20 Side Crunch 20 Frog Crunch 20 Reverse Crunch 20 Toe Touch 20 Oblique Raise 20
FRIDAY
Back Squat 8 x 60%_____ 8 x 70% _____ 5 x 80% _____ 5 x 80% _____ 5 x 80% _____
Bench Press 8 x 60% _____ 8 x 70% _____ 6 x 80% _____ 6 x 80% _____ 6 x 80% _____ 6 x 80% _____
Deadlift 35's 8 x 60%_____ 8 x 70%_____ 5 x 80%_____ 5 x 80%_____ 5 x 80%_____
Roll Out 5 x 5 Woodchop 5 x 5 45 Plate Crunch 5 x 5
PHASE 1 - WEEK 4
MONDAY
Back Squat 6 x 60%_____ 6 x 70% _____ 4 x 80% _____ 4 x 80% _____ 4 x 80% _____
Bench Press 6 x 60%_____ 6 x 70% _____ 4 x 80% _____ 4 x 80% _____ 4 x 80% _____ 4 x 80% _____
Deadlift 35's 6 x 60%_____ 6 x 65%_____ 4 x 70%_____ 4 x 70%_____ 4 x 70%_____
Ab Machine 5 x 5 Plate Extension 5 x 5 Hang Leg Raises 5 x 5
WEDNESDAY
Front Squat 6 x 60%_____ 6 x 70% _____ 4 x 80% _____ 4 x 80% _____ 4 x 80% _____
Incline Bench 6 x 60%_____ 6 x 70% _____ 4 x 80% _____ 4 x 80% _____ 4 x 80% _____ 4 x 80% _____
Block Deadlift 6 x 70% _____ 6 x 80% _____ 4 x 85% _____ 4 x 85% _____ 4 x 85% _____
Hip Raise 20 Crunch 20 Side Crunch 20 Frog Crunch 20 Reverse Crunch 20 Toe Touch 20 Oblique Raise 20
FRIDAY
Back Squat 6 x 60%_____ 6 x 70% _____ 4 x 80% _____ 4 x 80% _____ 4 x 80% _____
Bench Press 6 x 60%_____ 6 x 70% _____ 4 x 80% _____ 4 x 80% _____ 4 x 80% _____ 4 x 80% _____
Deadlift 35's 6 x 60%_____ 6 x 70%_____ 4 x 80%_____ 4 x 80%_____ 4 x 80%_____
Roll Out 5 x 5 Woodchop 5 x 5 45 Plate Crunch 5 x 5
PHASE 1 - WEEK 5
MONDAY
Back Squat 6 x 60%_____ 6 x 70% _____ 4 x 85% _____ 4 x 85% _____ 4 x 85% _____
Bench Press 6 x 60% _____ 6 x 70% _____ 4 x 85% _____ 4 x 85% _____ 4 x 85% _____ 4 x 85% _____
Deadlift 35's 6 x 60%_____ 6 x 65%_____ 4 x 75%_____ 4 x 75%_____ 4 x 75%_____
Ab Machine 5 x 5 Plate Extension 5 x 5 Hang Leg Raises 5 x 5
WEDNESDAY
Front Squat 6 x 60%_____ 6 x 70% _____ 4 x 85% _____ 4 x 85% _____ 4 x 85% _____
Incline Bench 6 x 60% _____ 6 x 70% _____ 4 x 85% _____ 4 x 85% _____ 4 x 85% _____ 4 x 85% _____
Block Deadlift 6 x 70% _____ 6 x 80% _____ 4 x 90% _____ 4 x 90% _____ 4 x 90% _____
Hip Raise 25 Crunch 25 Side Crunch 25 Frog Crunch 25 Reverse Crunch 25 Toe Touch 25 Oblique Raise 25
FRIDAY
Back Squat 6 x 60%_____ 6 x 70% _____ 4 x 85% _____ 4 x 85% _____ 4 x 85% _____
Bench Press 6 x 60% _____ 6 x 70% _____ 4 x 85% _____ 4 x 85% _____ 4 x 85% _____ 4 x 85% _____
Deadlift 35's 6 x 60%_____ 6 x 70%_____ 4 x 85% _____ 4 x 85% _____ 4 x 85% _____
Roll Out 5 x 5 Woodchop 5 x 5 45 Plate Crunch 5 x 5
PHASE 2 - WEEK 6
MONDAY
Back Squat 5 x 60%_____ 3 x 70% _____ 3 x 80% _____ 3 x 85% _____ 3 x 90% _____
Bench Press 5 x 60% _____ 3 x 70% _____ 3 x 80% _____ 3 x 85% _____ 3 x 90% _____ 3 x 90% _____
Deadlift 35's 5 x 60%_____ 3 x 65%_____ 3 x 75%_____ 3 x 80%_____ 3 x 85%_____
Ab Machine 5 x 5 Plate Extension 5 x 5 Hang Leg Raises 5 x 5
WEDNESDAY
Front Squat 5 x 60%_____ 3 x 70% _____ 3 x 80% _____ 3 x 85% _____ 3 x 90% _____
Incline Bench 5 x 60% _____ 3 x 70% _____ 3 x 80% _____ 3 x 85% _____ 3 x 90% _____ 3 x 90% _____
Block Deadlift 5 x 70% _____ 3 x 80% _____ 3 x 90% _____ 3 x 95% _____ 3 x 95% _____
Hip Raise 25 Crunch 25 Side Crunch 25 Frog Crunch 25 Reverse Crunch 25 Toe Touch 25 Oblique Raise 25
FRIDAY
Back Squat 5 x 60%_____ 3 x 70% _____ 3 x 85% _____ 3 x 85% _____ 3 x 85% _____
Bench Press 5 x 60% _____ 3 x 70% _____ 3 x 85% _____ 3 x 85% _____ 3 x 85% _____ 3 x 85% _____
Deadlift 35's 5 x 60%_____ 3 x 70%_____ 3 x 85% _____ 3 x 85% _____ 3 x 85% _____
Roll Out 5 x 5 Woodchop 5 x 5 45 Plate Crunch 5 x 5
PHASE 2 - WEEK 7
MONDAY
Back Squat 3 x 65%_____ 3 x 75% _____ 3 x 85% _____ 3 x 90% _____ 3 x 95% _____
Bench Press 5 x 65% _____ 5 x 75% _____ 5 x 80% _____ 5 x 85% _____
Deadlift 35's 3 x 70%_____ 1 x 85%_____ 1 x 95%_____
Ab Machine 5 x 5 Plate Extension 5 x 5 Hang Leg Raises 5 x 5
WEDNESDAY
Front Squat 5 x 60%_____ 3 x 70% _____ 3 x 80% _____ 3 x 85% _____ 3 x 90% _____
Incline Bench 3 x 60% _____ 1 x 80% _____ 1 x 90% _____ 1 x 95% _____
Block Deadlift 3 x 75% _____ 3 x 85% _____ 3 x 95% _____
Hip Raise 30 Crunch 30 Side Crunch 30 Frog Crunch 30 Reverse Crunch 30 Toe Touch 30 Oblique Raise 30
FRIDAY
Back Squat 3 x 60%_____ 3 x 70% _____ 1 x 85% _____ 1 x 100% _____
Bench Press 5 x 65% _____ 5 x 70% _____ 5 x 80% _____ 5 x 85% _____
Deadlift 35's 3 x 70%_____ 3 x 80%_____ 3 x 90% _____
Roll Out 5 x 5 Woodchop 5 x 5 45 Plate Crunch 5 x 5
PHASE 2 - WEEK 8
MONDAY
Back Squat 3 x 65%_____ 3 x 75% _____ 3 x 85% _____ 3 x 90% _____ 3 x 95% _____
Bench Press 5 x 70% _____ 5 x 80% _____ 5 x 85% _____ 5 x 85% _____
Deadlift 35's 3 x 70%_____ 1 x 85%_____ 1 x 100%_____
Ab Machine 5 x 5 Plate Extension 5 x 5 Hang Leg Raises 5 x 5
WEDNESDAY
Front Squat 5 x 60%_____ 3 x 70% _____ 3 x 80% _____ 3 x 85% _____ 3 x 90% _____
Incline Bench 3 x 60% _____ 1 x 80% _____ 1 x 90% _____ 1 x 100% _____
Block Deadlift 3 x 80% _____ 3 x 90% _____ 3 x 100% _____
Hip Raise 30 Crunch 30 Side Crunch 30 Frog Crunch 30 Reverse Crunch 30 Toe Touch 30 Oblique Raise 30
FRIDAY
Back Squat 3 x 60%_____ 3 x 70% _____ 1 x 85% _____ 1 x 100% _____
Bench Press 5 x 65% _____ 5 x 70% _____ 5 x 80% _____ 5 x 85% _____
Deadlift 35's 3 x 75%_____ 3 x 85%_____ 3 x 95% _____
Roll Out 5 x 5 Woodchop 5 x 5 45 Plate Crunch 5 x 5
PHASE 2 - WEEK 9
MONDAY
Back Squat 3 x 65%_____ 3 x 75% _____ 3 x 85% _____ 3 x 90% _____ 3 x 95% _____
Bench Press 5 x 70% _____ 5 x 80% _____ 5 x 85% _____ 5 x 85% _____
Deadlift 35's 3 x 70%_____ 1 x 85%_____ 1 x 100%_____
Ab Machine 5 x 5 Plate Extension 5 x 5 Hang Leg Raises 5 x 5
WEDNESDAY
Front Squat 5 x 60%_____ 3 x 70% _____ 3 x 80% _____ 3 x 85% _____ 3 x 90% _____
Incline Bench 3 x 60% _____ 1 x 80% _____ 1 x 90% _____ 1 x 100% _____
Block Deadlift 3 x 80% _____ 3 x 90% _____ 3 x 100% _____
Hip Raise 30 Crunch 30 Side Crunch 30 Frog Crunch 30 Reverse Crunch 30 Toe Touch 30 Oblique Raise 30
FRIDAY
Back Squat 3 x 60%_____ 3 x 70% _____ 1 x 85% _____ 1 x 100% _____
Bench Press 5 x 65% _____ 5 x 70% _____ 5 x 80% _____ 5 x 85% _____
Deadlift 35's 3 x 75%_____ 3 x 85%_____ 3 x 95% _____
Roll Out 5 x 5 Woodchop 5 x 5 45 Plate Crunch 5 x 5
PHASE 2 - WEEK 10
MONDAY
Back Squat 10 x 50%_____ 10 x 55% _____ 10 x 60% _____ 10 x 60%
Bench Press 10 x 20% _____ 10 x 20% _____ 10 x 20% _____ 10 x 20% _____
DB Military Press 10x 10x 10x 10x
Tricep Pushdown 10x 10x 10x 10x
WEDNESDAY
Hang Clean 5x 5x 5x 5x
Push Press 5x 5x 5x 5x
Clean Pull 5x 5x 5x 5x
Stepup 5x 5x 5x 5x
Glute/Ham Raise 6x 6x 6x 6x
FRIDAY
Lunge 5 x 25% _____ 5 x 25% _____ 5 x 25% _____ 5 x 25% _____
RDL 5 x 25% _____ 5 x 25% _____ 5 x 25% _____ 5 x 25% _____
Close Grip Bench 10 x 50%_____ 10 x 55%_____ 10 x 60%_____ 10 x 60%_____
Latpull (3 sets)
REST TILL TUESDAY THEN CHECK YOUR ONE REP MAXIMUM TO GET NEW MAX PERCENTAGES
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