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Bodybuilding Assistance Work for Weightlifters

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Kyle Dosterschill

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The 3 workouts below can be used as independent training sessions or tacked on to the end of a hard session. If implemented correctly they should each take around 15-45 minutes and be performed 1-2 times per week. Keep in mind these workouts are meant to compliment your weightlifting training and should be executed with a conservative approach.

Workout #1

Upper Body

A1.Pushing Strength 3-4s (6-10r)

  • Push Press / Snatch Push Press
  • Overhead Press / Snatch Press
  • Bench Press
  • Incline Press
  • Lateral/Front Raises

A2. Pulling Strength 3-4s (6-10r)

  • Rows
  • Pull Ups
  • Chin Ups
  • Upright Rows
  • Shrugs

B. Lock Out Strength 2-3s (12-20r)

  • Tricep Ext.
  • Close Grip Bench
  • Dips
  • Overhead Holds

Workout #2

Lower Body

A1. Pushing Strength 3-4s (6-10r)

  • Step Ups
  • Close Stance Squats
  • Bulgerian Split Squats
  • Walking Lunges
  • SL Squats

A2. Pulling Strength 3-4s (6-10r)

  • Deadlift
  • RDL
  • Goodmornings
  • Hamstring Curls
  • Glute Bridge

B. Grip Strength 2-3s (12-20r)

  • Hammer Curls
  • Reverse Grip BB Curls
  • Wrist Curls and Extensions
  • BB Holds 5-15sec

Workout #3

Trunk / Plyometrics

A1. Anterior 2-3s (12-20r)

  • Planks 15-60sec
  • Leg Raises
  • Russian Twists
  • Sit Ups
  • BB Roll Outs

A2. Posterior 3-4s (12-20r)

  • Good-mornings
  • Hyperextensions
  • Reverse Hyperextensions
  • Glute Ham Raise

B. Plyometrics 3-8s (3-6r)

  • KB Swings
  • Vertical Jumps
  • Broad Jumps
  • Box Jumps
  • BB Squat Jumps
  • Medicine Ball Throws
  • Medicine Ball Slams

Choose 1-2 exercises from each “A1” and “A2” group and perform as a superset.

Choose 1-3 exercise from each “B” group and perform as a superset.

(s) = sets

(r) = reps

Example Rep Scheme:

3-8s (3-6r) Perform between 3-8 sets and between 3-6 repetitions.

Rest intervals should be kept short, between 30-90sec is ideal.

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