OtherWeightliftingBenchmark
Football Total
Weightlifting
Solo
Workout Details
Other
For Load:
1Power Clean
1Back Squat
1Bench Press
1Deadlift
Coaching Tips
Strategy
- 1Focus on your form, especially for the Power Clean and Deadlift, to avoid injuries with increased weights.
- 2Take adequate rest between attempts; allow your muscles to recover sufficiently for maximal effort.
- 3Consider breaking down each lift into parts for practice prior to attempting your maximum.
- 4For the Bench Press, ensure your feet are planted and your back is arched to create stability.
- 5Stay hydrated and maintain a steady breathe pattern throughout your lifts to sustain strength.
Safety Considerations
Technical Focus
Maintain proper form to prevent back injuries, especially during heavy lifts.
Recommended Warm-Up
General Warm-Up:
- Rowing - 3 min easy(Focus on technique, keeping your strokes smooth.)
Mobility Work:
- Hip Flexor Stretch - 1 min per side(Maintain a straight line from hip to knee.)
- Shoulder Dislocates - 1 min(Use a PVC pipe or band to improve shoulder flexibility.)
Activation Circuit:
2 rounds- 10 Air Squats(Focus on depth; maintain an upright torso.)
- 10 Push-Ups(Keep a straight line from head to heels.)
- 5 Deadlifts with Lightweight(Use a light barbell, focusing on form.)
Scaling Options
Intermediate
Reduce weights by approximately 20%.
- 1
power cleans
Weight: 155/105 lbs (70/47.5 kg)
- 2
back squats
Weight: 205/145 lbs (93/66 kg)
- 3
bench press
Weight: 155/105 lbs (70/47.5 kg)
- 4
deadlifts
Weight: 205/145 lbs (93/66 kg)
Scaled
Reduce weights by approximately 40%.
- 1
power cleans
Weight: 95/65 lbs (43/29.5 kg)
- 2
back squats
Weight: 125/85 lbs (57/38.5 kg)
- 3
bench press
Weight: 95/65 lbs (43/29.5 kg)
- 4
deadlifts
Weight: 125/85 lbs (57/38.5 kg)