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Mustang Strength and Conditioning Handbook Pt. 3

November 6, 2017



 Orrin Whaley MVHS class of 2011, State record holder


Here are some standards to work for:


High School Standards


                        Back Squat           Bench Press            Snatch            Clean and Jerk       Dot Drill           VJ

GOOD             150% BDW               BDW                    80% BDW              BDW                       60 Sec.      24 in.

BETTER          200% BDW              125% BDW               BDW              125% BDW              50 Sec.        28 in.

GREAT             250% BDW              150% BDW         125% BDW          150% BDW              45 sec.         30 in.



                      Back Squat           Bench Press              Snatch               Clean and Jerk       Dot Drill   VJ

GOOD              BDW                    75% BDW                65% BDW               80% BDW              60 sec.     18in.

BETTER         125% BDW             90%  BDW               80% BDW                    BDW                 50 sec.     22in.

GREAT           150% BDW                BDW                     90% BDW               110% BDW            45 Sec.     24in.


Assistance Exercises:

Lifts that are not core lifts are called assistance exercises.

These include such things as:

Arm curls and other “body building exercises”

Neck work- this is a high priority for football and wrestling

Abdominal work

Lower Back work

Leg Curls

Leg Press

Lat Machine

Sled Work

Other exercises that are not a high priority but can be used to correct imbalances or rehabilitate injuries. These are “cheap” exercises that are easy to do, require little technique, and provide less benefits. Don’t spend a lot of time and effort on these. Invest in the Core Lifts first.


Program Design

Champions not only train hard and effectively, but they also understand the hows and whys of program design. These are the factors to consider in designing a good weight training program.

Choice of Exercise

A typical workout should consist of 1-3 core exercises with a maximum of 1 or 2 assistance exercises. Generally no workout should have more than 4 exercises.

Example:  Snatch, Snatch Pulls, Pullups, Abs and Low back work.

Exercise Order

When possible, exercises requiring the greatest speed of movement and/or complex technique should be performed before the slower strength exercises. Assistance exercises come after the Core Lifts. Low back and Ab work should come at the end of the workout.

Example: 1. Cleans  2. Push Press  3. Back Squat

Exercise Frequency

Generally, in order to make progress, an exercise should be performed at least twice a week. Once a week training will maintain strength levels. On the other hand, doing the same lift more than 3 times per week can lead to over training in high school athletes who are practicing a sport daily.

Intensity, Volume, and Variation

Volume is the amount of work that is done. In weight training volume is measured by the number of repetitions in a workout.

Intensity is how hard we work. Intensity is measured by the amount of weight that is used.

Volume and intensity have an inverse relationship. When volume is high, intensity is low and vice versa.

There is a fine line between variety and consistency. There is a saying that “Anything works for awhile, nothing works forever”. Lifts have to be done regularly in order to master the proper technique and to improve. However variety is vital to prevent staleness and to insure continued progress.

We introduce variety into a workout by varying the volume and intensity as well as the exercises we do.





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