Monday, July 2, 2018

A 1980 Routine from Ken Leistner, Created by Mike Wittmer


Gene Roberson


Here's a good Olympic lift training article by Mike Wittmer: 
"How They Train in St. Louis With Mike Wittmer" 


Thanks Again to Liam Tweed for this! 


Okay, here's Ken Leistner setting it up . . . 

I have a routine I'd like to present to our readers (PLUSA). Now, I can't vouch for this one, I haven't used it. However, I was sitting around with Mike Wittmer, Olympic lifter, and a top notch one at that, and we were talking about lifting (what else?). I asked him to write up a routine for me, one that would serve to pick up all three lifts, based on training three days per week, and done from the Olympic lifter's point of view. 

This is not to be confused with Starr's previously published routines (also from the Olympic point of view). I have great respect for Mike's opinions and thought some of you, especially if you're looking for a change of pace, would be interested in a very fine powerlifting routine. 

It's an 8-week program, peaking to max attempts at the termination of the 8 week period. 

Week 1

Day One: 
Squat x 8
Bench x 8
Cleans x 8
Leg Remedial*

Day Two: 
Deadlift x 5
Top Deadlift x 3
Calves
Push Press x 3

Day Three: 
Squat x 5
Bench x 5


Week 2

Day One: 
Cleans x 3
Stiff Legged Deadlift x 5
Leg Remedial*

Day Two: 
Squat x 8
Bench x 8
Cleans x 3 (70% )
Calves

Day Three: 
Deadlift x 3
Curls


Week 3

Day One: 
Squat x 8
Bench x 8
Cleans x 3

Day Two: 
Push Press x 3
Calves

Day Three:
Squat x 4 (70%)
Bench x 4 (70%)
Deadlift x 2 (100%) 


Week 4

Day One: 
Squat x 3 (80%)
Leg Remedial*
Curls

Day Two: 
Cleans x 3
Top Deadlift x 3
Bench x 1 (max)
Calves

Day Three: 
Stiff Legged Deadlift x 5
Bench x 8 (60%)


Week 5

Day One: 
Squat x 1 (max)
Cleans x 3

Day Two: 
Push Press x 3
Bench x 3
Calves

Day Three:
Deadlift x 1 (max)
Cleans x 3 (70%)


Week 6

Day One:
Squat x 2 (max)
Deadlift x 5 (70%)
Leg Remedial*

Day Two:
Bench x 2 (90%)
Cleans x 3
Calves

Day Three:
Squat x 5 (80%)
Curls


Week 7

Day One:
Deadlift x 2 (90%)
Bench x 5
Leg Remedial*

Day Two: 
Squat (light)
Calves
Cleans x 3
Push Press x 3

Day Three: 
Squat x 2 (90%)
Bench x 2 (80%)


Week 8

Day One: 
Deadlift and Squat - single with 70%

Day Two:
Squat and Bench - single with 50%

Day Three: 
Max singles on Squat, Bench, Deadlift. 


Notes: 
Leg remedial refers to leg curls and extensions for sets of 10 reps. 

Percentages given are for those reps given. As an example, Bench x 2 (90%) would be a double with 90% of what you could do for a max double, NOT 90% of a single max. 

Where exact percentages aren't given of it it says 'light', etc. it is expected that the intelligent lifter can feel his way out that day. 

There's lots of emphasis on Cleans and that refers in this case to Power Cleans, caught high, NOT full squat cleans. Mike, Bill Starr, myself, and others feel that there are few good assistance exercises for the deadlift, but one can get burned out quickly DLing, thus, cleans with varying intensity serve to keep the pulling muscles strong and worked and provide a certain amount of explosiveness, something not often thought about by the powerlifter (1980), forgetting that all lifts are explosive if done with maximum intensity and good technique. 

Curls are done strictly for the protection of the biceps tendon, also helped by the power cleans. 

Again, this routine could provide a good change of pace for most lifters, especially the intermediate. Work is limited on very heavy days, and there is a good mix of heavy days and backoff day's preventing staleness and bringing one to a peak for a meet or before going on to another training plateau.  

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