Sample Full Body Weight Training Program for Athlete

	Mon	Wed	Fri
Clean	L	H
Snatch	H		L
Jerk or Military Press	L		H
Deadlift		L	H
Squat	H		L
Overhead or Front Squat, or Plyo Jumps	L	H
Bench Press or Chest Dip		H	L
Incline Press or Jammer	H	L
Rows	H		L
Pulldowns or Pull-ups		L	H
Leg Curls	L	H
Four-way Neck Machine		L	H
Sit-ups, Twisting Sit-ups, or Leg Hip Raise	L	L	L

• Exercises are not necessarily performed in order listed
• L (light): <80%>
• H (heavy): >80% 1RM

I found this chart on EXRX.net and I kinda like it and kinda don't. So, that means it is a great place to start a conversation. First, I find it odd that they create the caveat that you don't necessarily perform the exercises in the order they appear on the list. Well why not it is actually a good order, generally. Starting with the big muscles working to smaller supporting and ending at what we commonly call "core".

From the top, I love the presence of the O-lifts. Personally, I'm taking a break on Cleans and Front Squats as they put a lot of pressure on my clavicles and my shoulders are giving me fits right now, but, they are good exercises. For the same reason I'm steering clear of overhead pressing. Dead lift and squats are bread and butter just do them. Bench press is out for the shoulders, and, I think it is vastly overrated as are Man Boobs. Incline Bench is marginally better. Chest dips are the upper bodies squats and we should do lots of them. I've never done the Jam thing they show, but, I'm intrigued I could turn on to that. Rows, supine, bent over, upright, and high pulls are tremendous and we don't do enough of them same with pull ups -- don't bother with pull-downs, they are a waste of time. Leg curls are bull dooky don't waste time on them, rather, ham raises, or hyper-extensions are far better, so is dead lift. Four way neck machine is manna from heaven -- just use it. Twisty, wiggly crap on the floor does not a core strength make. Cable crunches, cable push pull, pounding on something with a sledge hammer are all much better -- that said old school sit-ups and hip marches are ok particularly as active rest supersetted with other exercises.

Where the hell is the warm up? Everybody should be warming up, but especially geezers like me.

'Twere me I'd set stuff up in supersets and get to work, so for example "Monday". On the heavy, well go heavy and so the reps will be between 3-6, on the light, reps around 12, but as much as 20, 3-5 rounds would be adequate. This isn't body building so get in get it done and get out. Leaves more time for mobility or sport specific activities. Hence:

"Monday"

4-rounds
Heavy Snatch, 100#-135#, 6,5,4,3
box jumps, 20
and supine rows, 12

4-rounds
Heavy Squats, 285#+/-, 6,5,4,3
ham raises, 15
upright rows, 135#+/-, 6,5,4,3

3-rounds
standing cable crunches, 150#, 20-30
cable push pull, 60-80#, 10-15 on a side
and hyper-extensions, 15-20

"Wednesday"

4-rounds
Hang Squat Cleans, 185#, 6,5,4,3
Incline BP, 95#, 12, 12, 12, 12
Gravitron Pull ups, 20, 20, 20, 20

4-Rounds,
Over Head Squats, 95#plus chains, 6,5,4,3
Dead lift, 205#, 12, 12, 12, 12
Weighted Dips, 20#, 6,5,4,3

3-Rounds
Weighted ham raises, 20#, 8-12
4 Way Neck Machine, 100#, 12
Knees to Elbows, 20

"Friday"

4-Rounds
Clubbell Mills and Casts, 20
Dumbbell Snatch, 50#, 12
Supine Rows, 12+

4-rounds
Dead lift 360#+/-, 6,5,4,3
Split Squats, 45#, 12/Pistols, 4-5
Gravitron Dips, 20

3-Rounds
Weighted Pull ups, 20#, 6,5,4,3
4way neck machine 150#, 8
Cable Crunches, 150#, 20-30
Diagonal Plate Raises, 45#, 8