4 Weekeng Strength and Conditioning Wil Fleming

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Strength & Conditioning Workouts - Wil Fleming

The stronger-than-ever-program is a four week, four day-per-week program

that utilizes squatting, Olympic lifting, and bodybuilding movements to get

you, literally, stronger than ever. So let's do it!

EDITOR'S NOTE: These workouts are written by Wil Fleming, co-owner of Force Fitness and Performance. Wil finished 8th in the 2013 National Weightlifting Championships and coaches dozens of weighlifters at his facility in Bloomington, Indiana. To learn more about this program, read Wil's article here.

The stronger-than-ever-program is a four week, four day-per-week program. Workouts will be posted on Monday, Wednesday, Thursday, and Saturday each week. The program utilizes squatting, Olympic lifting, and bodybuilding movements during each session to get you, literally, stronger than ever. So let's do it!

Week 1, Day 1

Back squat: 10 reps at 60% of your 1RM, then 3X10 at 70%

Power clean+push press (complex): 5 reps at 60% of your 1RM, then 3X5 at 70% Clean pull from below the knee: 3X5 at 80% of your 1RM

Bench press: 10 reps at 60% of your 1RM, then 3X10 at 70% A. Pistol squats (modify height if necessary) 3X5 per leg

B. Single-leg reverse hypers 3X15 per leg C. Ab wheel rollouts 3X10

Week 1, Day 2

Front squat 5 reps at 50% of your 1RM, 5 reps at 70%, 5X5 at 80% Snatch grip shrugs 3X10 at 80% of your snatch 1RM

Hang snatch from above knee+snatch*(complex) 2 reps at 60% 1RM, 2 reps at 70%, 3X2 at 75% A. 3-way DB bicep curl (Zottman, strict, hammer) 3x5 per arm

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B. DB Pendlay rows 3x10 per arm C. OH tricep extension 3x10 per arm *Lower slowly between reps

Week 1, Day 3

Back squat (10% lighter than day 1) 10 reps at 50% 1RM, 3X10 @ 60% Jerk squats 8 reps at 80% 1RM, 8 reps at 85%, 2X8 at 90%

Jerk 3 reps at 60% 1RM, 3X3 at 70% A. Single Leg RDL 3x10 per leg

B. Back Extensions 3x10 C. Reverse Crunch 3x10

Week 1, Day 4

Back squat 5 reps at 70% of 1RM, 3X5 at 80% Snatch pull from knee* 3X5 at 80%

Snatch 3 reps at 60% 1RM, 3 at 70%, 3 at 80%, 2 at 85% Clean pull 3X5 at 80% 1RM

Clean and jerk 3 reps at 60% 1RM, 3+1 at 70%, 3+1 at 80%, 2+1 at 85% A. Push ups 3x as many as possible (AMAP)

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C. 3-way shoulder raise 3x5 per arm

*Lower Slowly between reps

Week 2, Day 1

Back squat 10 reps at 60% of 1RM, 3X10 at 75%

Power clean + push press (complex) 5 reps at 65%of 1RM, 3X5 at 75% Clean pull from below knee 3X5 at 85% of 1RM

Bench press 10 reps at 65% of 1RM, 3X10 at 75% A. Pistol squats (modify height if necessary) 3x5 per leg B. Single leg reverse hyper 3x15 per leg

C. Ab wheel rollouts 3x10

Week 2, Day 2

Front squat 5 reps at 65%, 5 reps at 75%, then 5X5 at 85% Snatch grip shrugs 3X10 at 85%

Hang snatch from above the knee + snatch* (complex) 2 reps at 60%, 2 reps at 70%, 3X2 at 80% A. 3-way DB bicep curl (Zottman, strict, hammer) 3x5 per arm

B. DB Pendlay rows 3x10 C. OH tricep extension 3x10

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*Lower slowly between reps

Week 2, Day 3

Back squat (10% lighter than day 1) 10 reps at 60%, 3X10 at 70% Jerk squats 8 reps at 80%, 8 reps at 85%, 3X8 at 90%

Jerk 3 reps at 60%, 4X3 at 70% A. Single-leg RDL 3x10 per leg

B. Back extensions 3x10 C. Reverse crunch 3x10

Week 2, Day 4

Back squat 5 reps at 65%, 5 reps at 75%, 3X5 at 85% Snatch pull from knee* 3X5 at 85%

Snatch 3 reps at 60%, 3 reps at 70%, 3 reps at 80%, 3 reps at 85% Clean pull 3X5 at 85%

Clean and jerk 3 reps at 60%, 3+1 reps at 70%, 80%, 85% A. Push ups 3xAMAP

B. Chin ups 3xAMAP

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Week 3, Day 1

Back squat 10 reps at 60%, 10 reps at 70%, 3X8 at 80%

Clean + power jerk (complex) 5 reps at 60%, 5 reps at 70%, 3X5 at 80% Clean pull from below the knee 3X5 at 90%

Bench press 10 reps at 70%, 3X8 at 80% A. Pistol squats (modify height if necessary) 3x5 per leg B. Single-leg reverse hyper 3x15 per leg

Week 3, Day 2

Front squat 5 reps at 65%, 5 reps at 75%, then 5 reps at 85%, 3X4 at 90% Snatch grip shrugs 3X10 at 90%

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Week 3, Day 3

Back squat (10% lighter than day 1) 10 reps at 60% 1RM, 3X8 at 70% Jerk squats 8 reps at 80% 1RM, 8 reps at 85%, 3X6 at 95%

Week 3, Day 4

Back squat 5 reps at 70%, 5 reps at 80%, 3X5 at 87% Snatch pull from knee* 3X5 at 90%

Snatch 3 reps at 60%, 3 reps at 60%, 3 reps at 70%, 3 reps at 80%, 2X3 at 85% Clean pull 3X5 at 90%

Clean and jerk 3 reps at 60%, 3+1 reps at 70%, 80%, 2X3+1 at 85% A. Push ups 3xAMAP

B. Chin ups 3xAMAP

*Lower Slowly between reps

EDITOR'S NOTE: These workouts are written by Wil Fleming, co-owner of Force Fitness and Performance. Wil finished 8th in the 2013 National Weightlifting Championships and coaches dozens of weighlifters at his facility in

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Bloomington, Indiana. To learn more about this program, read Wil's article here.

Week 4, Day 1

Back squat 10 reps at 60%, 10 reps at 70%, 3X6 at 85%

Clean + power jerk (complex) 5 reps at 60%, 5 reps at 70%, 3X3+1 at 85% Clean pull from below the knee 4X5 at 90%

Bench press 10 reps at 70%, 3X6 at 85% A. Pistol squats (modify height if necessary) 3x5 per leg B. Single-leg reverse hyper 3x15 per leg

Week 4, Day 2

Front squat 5 reps at 65%, 5 reps at 75%, 5 reps at 85%, 2X3 at 95% Snatch grip shrugs 3X10 at 95%

*Lower slowly between reps

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Wednesday, Thursday, and Saturday each week. The program utilizes squatting, Olympic lifting, and bodybuilding movements during each session to get you, literally, stronger than ever. So let's do it!

Week 4, Day 3

Back squat (10% lighter than day 1) 10 reps at 65% 1RM, 3X6 at 75% Jerk squats 8 reps at 80% 1RM, 5 reps at 85%, 3X3 at 100%

Week 4, Day 4

Back squat up to 5 rep max Snatch pull from knee* 3X5 at 90%

Snatch 3 reps at 60%, 3 reps at 70%, 3 reps at 80%, 3 reps at 85%, 2+1 at 90% Clean pull 3X5 at 90%

Clean and jerk 3 reps at 60%, 3+1 reps at 70%, 3+1 at 80%, 3+1 at 85%, 2+1 at 90% A. Push ups 3xAMAP

B. Chin ups 3xAMAP