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The best exercise for the lower body is the squat.
This is the 8-Week Program that I used two months before the World U. Games held in Beijing China, in August of 2001. The purpose of this program was to emphasize explosive strength to prepare myself for the meet.

Explosive Strength Workout: Week 6!

By: Jarred Rome

This is the 8-Week Program that I used two months before the World U. Games held in Beijing China, in August of 2001. The purpose of this program was to emphasize explosive strength to prepare myself for the meet.

Week 1 | Week 2 | Week 3 | Week 4 | Week 5 | Week 6 | Week 7 | Week 8

To download the full workout in Microsoft Excel, click here.


Week 6
7/30-8/3

Monday Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
Snatch 3/200's 3/220's 2/235's 2/250's 2/265's
Bench 4/390's 4/405's 4/425's 4/445's 4/460's 4/475's
Lat Pulldown 8/250's 8/250's 8/250's 8/250's
Jurgens 8/30's 8/30's 8/30's 8/30's

Wednesday Set 1 Set 2 Set 3 Set 4 Set 5
Snatch Pull 3/333's 3/353's 2/375's 2/400's
Push Press 3/313's 3/333's 2/353's 2/375's 2/390's
Skull Crushers 8/155's 8/155's 8/155's
Varied Hip 10 reps 10 reps
Wrist Curl 20 reps 20 reps 20 reps
Friday Set 1 Set 2 Set 3 Set 4 Set 5
Clean 3/333's 3/343's 2/353's 2/368's 2/380's
Clean Pull 3/400's 3/400's 2/420's 2/420's
Front Press 6/220's 6/235's 6/250's 6/265's
Reverse Hypers 10/85's 10/85's 10/85's

Week 5 was incomplete due to my trip. I changed bench but left everything else.

Week 1 | Week 2 | Week 3 | Week 4 | Week 5 | Week 6 | Week 7 | Week 8

To download the full workout in Microsoft Excel, click here.

Jarred Rome

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