- A.) High Pull to Clean
- Complete a High Pull then directly move into a Clean
- Combines 2 movements into 1 lift (Compound)
- More Reps for Kids, More Muscle Memory, More Work in less amounts of time!
- B.) Explosive Deadlift
- Regular Deadlift technique but athlete explodes up faster thus finishing up on their toes, with a quick shrug of the shoulders
- Weight needs to be lighter, but exercise will lead to more power development then the traditional deadlift exercise
- C.) Explosive Squat
- Regular Squat technique but athlete drops down quicker, and explodes up faster into the upright position with control
- Weight needs to be lighter, but exercise will lead to more power development then the traditional squat exercise
- D.) Eccentric Squat & Bench
- Regular Squat/Bench technique but athlete slowly LOWERS bar to the bottom position using a 5 second count (spotter counts)
- Weight is explosively moved back into the starting position with control
- E.) Isometric Squat & Bench
- Regular Squat/Bench technique but athlete HOLDS bar at the bottom position using a 5 second count (spotter counts)
- Weight is controlled down, and explosively moved back into the starting position after the count is up
- F.) CLEAN & JERK
- Regular Clean Technique
- Once bar is in the racked position on the shoulders, athlete with use a combination of lower & upper body to explode the bar over their head with control