Wake Forest Categorization of Strength Development and Preferred Lifts
Categorization of Strength Development and Preferred Lifts (PDF) 
Wake Forest Categorization of Strength Development and Preferred Lifts
| Development Area | Primary Lift | Secondary Lift | Secondary Lift |
| Total Body Power | *Power Clean | *Power Clean-n-Jerk | Kettle-bell Snatch |
| Total Body Strength | *Dead Lift | Power Shrug (from floor) |
| Hip and Knee Extension | *Back Squat | *Front Squat | Lunge |
| Hip Extension Power | *Hang Clean | Hang Snatch | Kettle-bell Swings |
| Hip Extension Strength | Romanian Dead Lifts (Rdls) | Stiff Legged Dead Lifts | Glute-Ham Raises |
| Upperbody Push | *Bench | *Standing Press | One Arm Dumbell Bench |
| Upperbody Pull | Bent Rows | Chins | One Arm Dumbbell Rows |
Sample Post Season Three Day Per Week Program
| Monday | Wednesday | Friday |
| Combos-3x5 (rdl to squat clean-n-jerk) | Hang Snatch-3x5 | KB Swings-3x10 or KB Snatch-3x5+5 |
| *Power Clean | *Power Clean-n-Jerk | *Hang Clean |
| Chins (superset w/Power Clean) | Chins (superset w/Power Clean-n-Jerk) |
| *Front/Back Squat | Power Shrug-4x5 | *Dead Lift |
| Rdls-2x10 | Lunge-8x2+2 | *Standing Press or DB Bench-10x5 |
| One Arm DB Bench-n-Rows-5x5+5+5+5 | *Bench | Chins/KB Rows (superset w/press) |
| Dips-n-Arm Curls-5x5+5 | Bent Rows (superset w/ bench) | Dips-n-Arm Curls-5x5+5 |
| Core Work-n-Stretch | Stretch | Core Work-n-Stretch |
* You must have a 1 Rep Max (1RM) for these lifts and use percentages by periodization design.
