Build the program around three exercises that provide the most carry over value for our sport, deadlifts, bench presses and squats. Start heavy and keep adding weight when you can complete the all reps of the money sets. Stop your sessions if you notice problems with your form.

Use a thick bar whenever you work in the power rack. A 2 ½” thick bar adds a dimension of difficulty to your lifts. Use a trap bar for your deadlifts. It is safer and you can go heavier than you can with a straight bar.

Partial primary lifts (deadlift, bench press & squats) are asking for tremendous weights to prepare the body for very heavy standard lifts. Deadlifts from the knees, quarter squats, lock-out top position bench presses work the torso, develop forearms, hands, wrists, thumbs, tendons.

Bottom position primary lifts are much harder than standard lifts. You start in the bottom position, return to the bottom position, rest the weight, start from the bottom position again.

All primary exercises force muscles to work together in synchronous fashion. Even when laying down for the bench presses, the weight should be so heavy that your whole upper body is engaged. All exercises need to demand side-to-side resistance control. That dimension is missing when using all those one dimensional machines. Forget machines.
THE STRUCTURE
Go 3 - 4 weeks all out, cut back one week
Use Periodization Training Principles:  
Repeat   
Macro-cycles & Meso-cycles for Strength/Power
Make set & rep schedule simple. 
Use 5 x 5 system, two warm up sets followed by 3 money sets
Progress if you get really strong
 5 x 5 system but three warm up and two money sets
 PRIMARY EXERCISES
DEADLIFT, BENCH PRESS, SQUATS
Short, brutal workouts
Maximal 30 to 45 minutes in duration, not longer
Three workouts per week  
Or even two if you need to
Add weight 
Whenever you can complete all reps in three/two money sets
Set intermediate goals
500 lbs deadlift, 400 lbs squat, 300 lbs bench press (example)
Compound basic exercises
Multi-joint exercises, totally exclude isolation exercises
Add core work in warm-ups etc.
Work abs, lower back, shoulders, etc.
Include dynamic stretches between sets 
Stretches should complement the primary exercises

WEEK 1

WORKOUT NUMBER ONE

Get-ups
With Punching Bag, Sandbag, Kettle Bells
Power Cleans
Explosive lifts, don't go too heavy
SQUATS BOTTOM POSITION
In Power Rack, Use Cambered Bar
SQUATS PARTIAL  
In Power Rack, less than quarter squats, go heavy!
Kettle Bell Clean & Press
1 right, one left, one chin-up, 1 right, 1 …
Tricep Bar Pull-overs
Sport specific work-out for javelin throws
Ab work:  
With ab wheel, dragon flags, abdominal sit-backs w. weight

WEEK 1 - WORKOUT NUMBER TWO

Get-ups   
With Punching Bag, Sandbag, Kettle Bells
Power Snatch
Explosive lifts, don't go too heavy
BENCH PRESS BOTTOM POS.  
In Power Rack, with 2 ½” Thick Bar,
BENCH PRESS LOCK-OUTS     
In Power Rack, with 2 ½” Thick Bar, go heavy
Barbell Rows   
Perfect position and strict form
Overhead Squats
Sport specific for discus, etc.
Ab work:  
With ab wheel, dragon flags, abdominal sit-backs w. weight

WEEK 1 - WORKOUT NUMBER THREE

Get-ups  
With Punching Bag, Sandbag, Kettle Bells
Power Cleans
Explosive lifts, don't go too heavy
DEADLIFTS TRAP BAR
Max weight, nothing less
STANDING PRESS    
Power Rack, from forehead to lock-out, thick bar
SANDBAG CLEANS & PRESSES
Start light, keep adding sand!
FARMERS WALKS  
With heavy objects, weight plates, sandbags, iron rails,
Or SLED/FARMERS WALKS
Pile weight on sled, carry heavy objects (kettle bells, rails, etc.)

 

WEEK 2

WORKOUT NUMBER FOUR

Get-ups
With Punching Bag, Sandbag, Kettle Bells
Power Snatch
Explosive lifts, don't go too heavy
STANDARD SQUATS
Best in Power Rack, Use Cambered Bar
BARBELL CURLS
Strict form, use thick bar
Overhead Squats
Sport specific for discus, etc.
Tricep Bar Pull-overs
Sport specific work-out for javelin throws
Ab work:  
With ab wheel, dragon flags, abdominal sit-backs w. weight

WEEK 2 - WORKOUT NUMBER FIVE

Get-ups
With Punching Bag, Sandbag, Kettle Bells
Power Cleans
Explosive lifts, don't go too heavy
REGULAR BENCH PRESS
in Power Rack, Spotter Bench or with Spotter
DEADLIFTS TRAP BAR
Max weight, nothing less
Overhead Squats
Sport specific for discus, etc.
Tricep Bar Pull-overs
Sport specific work-out for javelin
Ab work:  
With ab wheel, dragon flags, abdominal sit-backs w. weight

WEEK 2 - WORKOUT NUMBER SIX

Get-ups  
With Punching Bag, Sandbag, Kettle Bells
Power Snatch
Explosive lifts, don't go too heavy
PARTIAL DEADLIFTS
Maximum weight, 3 to 4 inch lifts
STANDING PRESS    
Power Rack, from forehead to lock-out, thick bar
Kettle Bell Snatch
Go for minutes, not reps
FARMERS WALKS  
With heavy objects, weight plates, sandbags, iron rails,