XLAthlete.

com Clean & Jerk Program For Football

Name
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Week 1 - Workout 1
Warm Up/Prehab Sets/Reps
2-3 Minutes

Week 2 - Workout 1
5 5 3 3 5 3

Clean Grip RDL Shrug Front Squat Hang Power Clean W/ Front Squat

Warm Up/Prehab

Sets/Reps
2-3 Minutes

Clean Grip RDL Shrug Front Squat Hang Power Clean W/ Front Squat

5 5 3 3 5 3

Dynamic Warm Up

Dynamic Warm Up

Clean From Hang Below Knee empty bar and Clean and Jerk Warm Use Push Press follow instructions

Up

Clean From Hang Below Knee empty bar and Clean and Jerk Warm Use Push Press follow instructions

to the right

Split Jerk

Up

to the right

Split Jerk

Clean and Jerk

Warm Up

Weight

Reps Per Set

Rest After Set

1:30 3:00 3:00 3:00 3:00 3:00

Information
Use cluster sets (1+1+1) 15 sec of rest between clusters Maximize Speed

Clean and Jerk

Warm Up

Weight

Reps Per Set

Rest After Set

1:30 3:00 3:00 3:00 3:00 3:00

Information

0.0 0.0 0.0 0.0 0.0 0.0

1 Rep 3 Reps 3 Reps 3 Reps 3 Reps 3 Reps

0.0 0.0 0.0 0.0 0.0 0.0

1 Rep 3 Reps 3 Reps 3 Reps 3 Reps 3 Reps

Use cluster sets (1+1+1) 15 sec rest Maximize Speed

Week 1 - Workout 2
Warm Up/Prehab Sets/Reps
2-3 Minutes

Week 2 - Workout 2
5 5 3 3 5 3

Clean Grip RDL Shrug Front Squat Hang Power Clean W/ Front Squat Clean From Hang Below Knee

Warm Up/Prehab

Sets/Reps
2-3 Minutes

Clean Grip RDL Shrug Front Squat Hang Power Clean W/ Front Squat Clean From Hang Below Knee

5 5 3 3 5 3

Dynamic Warm Up Clean and Jerk Warm Up Clean From Blocks Above Knees
Warm Up Pair W/ Exercise Below

Dynamic Warm Up Clean and Jerk Warm Up Clean From Blocks Above Knees
Warm Up Use cluster sets (2+1) Pair W/ Exercise Below

Use empty bar and Push Press follow instructions to the right Split Jerk

Use empty bar and Push Press follow instructions to the right Split Jerk

Weight

Reps Per Set

Rest After Set

1:30 3:00 Rest after you complete one set of each exercise

Information

Weight

Reps Per Set

Rest After Set

1:30 3:00 Rest after you complete one set of each exercise

Information
Use cluster sets (2+1) 15 sec of rest between clusters Maximize Speed

Push Press

0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0

1 Rep 3 Reps 3 Reps 3 Reps 3 Reps 3 Reps 3 Reps 3 Reps 3 Reps

15 sec of rest between clusters Maximize Speed

Push Press

0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0

1 Rep 3 Reps 3 Reps 3 Reps 3 Reps 3 Reps 3 Reps 3 Reps 3 Reps

XLAthlete.com Clean & Jerk Program For Football

Week 3 - Workout 1
Warm Up/Prehab Sets/Reps
2-3 Minutes

Week 4 - Workout 1
5 5 3 3 5 3

Clean Grip RDL Shrug Front Squat Hang Power Clean W/ Front Squat

Warm Up/Prehab

Sets/Reps
2-3 Minutes

Clean Grip RDL Shrug Front Squat Hang Power Clean W/ Front Squat

5 5 3 3 5 3

Dynamic Warm Up

Dynamic Warm Up

Clean From Hang Below Knee empty bar and Clean and Jerk Warm Use Push Press follow instructions

Up

Clean From Hang Below Knee empty bar and Clean and Jerk Warm Use Push Press follow instructions

to the right

Split Jerk

Up

to the right

Split Jerk

Clean and Jerk

Warm Up

Weight

Reps Per Set

Rest After Set

1:30 1:30 3:00 3:00 3:00 3:00 3:00

Information
Use cluster sets (1+1+1) or (1+1) 20 sec of rest between reps Maximize Speed

Clean and Jerk

Warm Up

Weight

Reps Per Set

Rest After Set

1:30 1:30 3:00 3:00 3:00 3:00 3:00

Information
Use cluster sets (1+1+1) or (1+1) 20 sec of rest between reps Maximize Speed

0.0 0.0 0.0 0.0 0.0 0.0 0.0

1 Rep 1 Rep 3 Reps 3 Reps 2 Reps 2 Reps 2 Reps

0.0 0.0 0.0 0.0 0.0 0.0 0.0

1 Rep 1 Rep 3 Reps 2 Reps 2 Reps 2 Reps 2 Reps

Week 3 - Workout 2
Warm Up/Prehab Sets/Reps
2-3 Minutes

Week 4 - Workout 2
5 5 3 3 5 3

Clean Grip RDL Shrug Front Squat Hang Power Clean W/ Front Squat

Warm Up/Prehab

Sets/Reps
2-3 Minutes

Clean Grip RDL Shrug Front Squat Hang Power Clean W/ Front Squat

5 5 3 3 5 3

Dynamic Warm Up

Dynamic Warm Up

Clean From Hang Below Knee empty bar and Clean and Jerk Warm Use Push Press follow instructions

Up

Clean From Hang Below Knee empty bar and Clean and Jerk Warm Use Push Press follow instructions

to the right

Split Jerk

Up

to the right

Split Jerk

Clean From Blocks Below Knees

Warm Up Pair W/ Exercise Below

Weight

Reps Per Set

Rest After Set

1:30 3:00 Rest after you complete one set of each exercise

Information
Use cluster sets (1+1+1) 15 sec of rest between reps Maximize Speed

Clean From Blocks Below Knees

Warm Up Pair W/ Exercise Below

Weight

Reps Per Set

Rest After Set

1:30 3:00 Rest after you complete one set of each exercise

Information
Use cluster sets (1+1+1) 20 sec of rest between reps Maximize Speed

Power Jerk

0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0

1 Rep 3 Reps 3 Reps 3 Reps 3 Reps 3 Reps 3 Reps 3 Reps 3 Reps

Power Jerk

0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0

1 Rep 3 Reps 3 Reps 3 Reps 3 Reps 3 Reps 3 Reps 3 Reps 3 Reps

XLAthlete.com Clean & Jerk Program For Football

Week 5 - Workout 1
Warm Up/Prehab Sets/Reps
2-3 Minutes

Week 6 - Workout 1
5 5 3 3 5 3

Clean Grip RDL Shrug Front Squat Hang Power Clean W/ Front Squat

Warm Up/Prehab

Sets/Reps
2-3 Minutes

Clean Grip RDL Shrug Front Squat Hang Power Clean W/ Front Squat

5 5 3 3 5 3

Dynamic Warm Up

Dynamic Warm Up

Clean From Hang Below Knee empty bar and Clean and Jerk Warm Use Push Press follow instructions

Up

Clean From Hang Below Knee empty bar and Clean and Jerk Warm Use Push Press follow instructions

to the right

Split Jerk

Up

to the right

Split Jerk

Clean and Jerk

Warm Up

Weight

Reps Per Set

Rest After Set

1:30 1:30 3:00 3:00 3:00 3:00 3:00

Information

Clean and Jerk

Warm Up

Weight

Reps Per Set

Rest After Set

1:30 2:00 3:00 3:00 3:00 3:00 3:00

Information

0.0 0.0 0.0 0.0 0.0 0.0 0.0

1 Rep 1 Rep 3 Reps 3 Reps 2 Reps 2 Reps 2 Reps

Use cluster sets (1+1+1) 20 sec rest or (1+1)

0.0 0.0 0.0 0.0 0.0 0.0 0.0

1 Rep 1 Rep 3 Reps 2 Reps 2 Reps 2 Reps 2 Reps

Use cluster sets (1+1+1) 15 sec rest or (1+1) Maximize Speed

Week 5 - Workout 2
Clean Grip RDL Shrug Front Squat 2-3 Minutes Dynamic Warm Up Hang Power Clean W/ Front Squat Clean From Hang Below Knee Clean and Jerk Warm Use empty bar and Push Press follow instructions Up to the right Split Jerk Warm Up/Prehab Sets/Reps
5 5 3 3 5 3

Week 6 - Workout 2
Clean Grip RDL Shrug Front Squat 2-3 Minutes Dynamic Warm Up Hang Power Clean W/ Front Squat Clean From Hang Below Knee Clean and Jerk Warm Use empty bar and Push Press follow instructions Up to the right Split Jerk Information
Use cluster sets (1+1+1) 15 sec of rest between clusters Maximize Speed

Warm Up/Prehab

Sets/Reps

5 5 3 3 5 3

Clean From Blocks Above Knees

Warm Up Pair W/ Exercise Below

Weight

Reps Per Set

Rest After Set

1:30 3:00 Rest after you complete one set of each exercise

Clean From Blocks Above Knees

Warm Up Pair W/ Exercise Below

Weight

Reps Per Set

Rest After Set

1:30 3:00 Rest after you complete one set of each exercise

Information
Use cluster sets (1+1+1) 15 sec of rest between clusters Maximize Speed

Push Press

0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0

1 Rep 3 Reps 3 Reps 3 Reps 3 Reps 3 Reps 3 Reps 3 Reps 3 Reps

Push Press

0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0

1 Rep 3 Reps 3 Reps 3 Reps 3 Reps 2 Reps 2 Reps 2 Reps 2 Reps

XLAthlete.com Clean & Jerk Program For Football

Week 7 - Workout 1
Warm Up/Prehab Sets/Reps
2-3 Minutes

Week 8 - Workout 1
5 5 3 3 5 3

Clean Grip RDL Shrug Front Squat Hang Power Clean W/ Front Squat

Warm Up/Prehab

Sets/Reps
2-3 Minutes

Clean Grip RDL Shrug Front Squat Hang Power Clean W/ Front Squat

5 5 3 3 5 3

Dynamic Warm Up

Dynamic Warm Up

Clean From Hang Below Knee empty bar and Clean and Jerk Warm Use Push Press follow instructions

Up

Clean From Hang Below Knee empty bar and Clean and Jerk Warm Use Push Press follow instructions

to the right

Split Jerk

Up

to the right

Split Jerk

Clean and Jerk

Warm Up

Weight

Reps Per Set

Rest After Set

1:30 1:30 3:00 3:00 3:00 3:00 3:00 3:00

Information

Clean and Jerk

Warm Up

Weight

Reps Per Set

Rest After Set

1:30 2:00 3:00 3:00 3:00 3:00 3:00 3:00

Information

0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0

1 Rep 1 Rep 3 Reps 2 Reps 1 Rep 2 Reps 1 Rep 2 Reps

Use cluster sets (1+1+1) 20 sec rest or (1+1) 20 sec rest

0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0

1 Rep 1 Rep 3 Reps 2 Reps 2 Reps 1 Rep 2 Reps 1 Rep

Use cluster sets (1+1+1) or (1+1) 20 sec rest

Maximize Speed

Week 7 - Workout 2
Warm Up/Prehab Sets/Reps
2-3 Minutes

Week 8 - Workout 2
5 5 3 3 5 3

Clean Grip RDL Shrug Front Squat Hang Power Clean W/ Front Squat

Warm Up/Prehab

Sets/Reps
2-3 Minutes

Clean Grip RDL Shrug Front Squat Hang Power Clean W/ Front Squat

5 5 3 3 5 3

Dynamic Warm Up

Dynamic Warm Up

Clean From Hang Below Knee empty bar and Clean and Jerk Warm Use Push Press follow instructions

Up

Clean From Hang Below Knee empty bar and Clean and Jerk Warm Use Push Press follow instructions

to the right

Split Jerk

Up

to the right

Split Jerk

Clean From Blocks Below Knees

Warm Up Pair W/ Exercise Below

Weight

Reps Per Set

Rest After Set

1:30 3:00 Rest after you complete one set of each exercise

Information
Use cluster sets (1+1+1) or (1+1) 15 sec of rest between reps Maximize Speed

Clean From Blocks Below Knees

Warm Up Pair W/ Exercise Below

Weight

Reps Per Set

Rest After Set

1:30 3:00 Rest after you complete one set of each exercise

Information
Use cluster sets (1+1+1) or (1+1) 15 sec of rest between reps Maximize Speed

Power Jerk

0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0

1 Rep 3 Reps 3 Reps 2 Reps 2 Reps 3 Reps 3 Reps 3 Reps 3 Reps

Power Jerk

0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0

1 Rep 3 Reps 3 Reps 2 Reps 2 Reps 2 Reps 2 Reps 2 Reps 2 Reps

XLAthlete.com Clean & Jerk Program For Football

Week 9 - Workout 1
Warm Up/Prehab Sets/Reps
2-3 Minutes

Week 10 - Workout 1
5 5 3 3 5 3

Clean Grip RDL Shrug Front Squat Hang Power Clean W/ Front Squat

Warm Up/Prehab

Sets/Reps
2-3 Minutes

Clean Grip RDL Shrug Front Squat Hang Power Clean W/ Front Squat

5 5 3 3 5 3

Dynamic Warm Up

Dynamic Warm Up

Clean From Hang Below Knee empty bar and Clean and Jerk Warm Use Push Press follow instructions

Up

Clean From Hang Below Knee empty bar and Clean and Jerk Warm Use Push Press follow instructions

to the right

Split Jerk

Up

to the right

Split Jerk

Clean and Jerk

Warm Up

Weight

Reps Per Set

Rest After Set

1:30 1:30 3:00 3:00 3:00 3:00 3:00 3:00

Information

Clean and Jerk

Warm Up

Weight

Reps Per Set

Rest After Set

1:30 1:30 3:00 3:00 3:00 3:00 3:00 3:00

Information

0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0

1 Rep 1 Rep 2 Reps 1 Rep 1 Rep 1 Rep 1 Rep 1 Rep

Use Cluster Set (1+1) 25 sec rest

0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0

1 Rep 1 Rep 2 Reps 1 Rep 1 Rep 1 Rep 1 Rep 1 Rep

Use Cluster Set (1+1) 25 sec rest

Week 9 - Workout 2
Warm Up/Prehab Sets/Reps
2-3 Minutes

Week 10 - Workout 2
5 5 3 3 5 3

Clean Grip RDL Shrug Front Squat Hang Power Clean W/ Front Squat Clean From Hang Below Knee

Warm Up/Prehab

Sets/Reps
2-3 Minutes

Clean Grip RDL Shrug Front Squat Hang Power Clean W/ Front Squat Clean From Hang Below Knee

5 5 3 3 5 3

Dynamic Warm Up Clean and Jerk Warm Up Clean From Blocks Above Knees
Warm Up Pair W/ Exercise Below

Dynamic Warm Up Clean and Jerk Warm Up Clean From Blocks Above Knees
Warm Up Pair W/ Exercise Below

Use empty bar and Push Press follow instructions to the right Split Jerk

Use empty bar and Push Press follow instructions to the right Split Jerk

Weight

Reps Per Set

Rest After Set

1:30 3:00 Rest after you complete one set of each exercise

Information
Use cluster sets (1+1+1) or (1+1) 15 sec of rest between reps Maximize Speed

Weight

Reps Per Set

Rest After Set

1:30 3:00 Rest after you complete one set of each exercise

Information
Use cluster sets (1+1+1) or (1+1) 20 sec of rest between reps Maximize Speed

Power Jerk

0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0

1 Rep 3 Reps 3 Reps 2 Reps 2 Reps 2 Reps 2 Reps 2 Reps 2 Reps

Power Jerk

0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0

1 Rep 3 Reps 2 Reps 2 Reps 2 Reps 2 Reps 2 Reps 2 Reps 2 Reps

XLAthlete.com Clean & Jerk Program For Football

Week 11 - Workout 1
Warm Up/Prehab Sets/Reps
2-3 Minutes

Week 12 - Workout 1
5 5 3 3 5 3

Clean Grip RDL Shrug Front Squat Hang Power Clean W/ Front Squat

Warm Up/Prehab

Sets/Reps
2-3 Minutes

Clean Grip RDL Shrug Front Squat Hang Power Clean W/ Front Squat

5 5 3 3 5 3

Dynamic Warm Up

Dynamic Warm Up

Clean From Hang Below Knee Clean and Jerk Warm Use empty bar and Push Press follow instructions

Up

Clean From Hang Below Knee Clean and Jerk Warm Use empty bar and Push Press follow instructions

to the right

Split Jerk

Up

to the right

Split Jerk

Clean and Jerk

Warm Up

Weight

Reps Per Set

Rest After Set

1:30 1:30 3:00 3:00 3:00 3:00 3:00 3:00

Information

Clean and Jerk

Warm Up

Weight

Reps Per Set

Rest After Set

1:30 1:30 3:00 3:00 3:00 3:00 3:00 3:00

Information

0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0

1 Rep 1 Rep 2 Reps 1 Rep 1 Rep 1 Rep 1 Rep 1 Rep

Use Cluster Set (1+1) 25 sec rest

0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0

1 Rep 1 Rep 2 Reps 1 Rep 1 Rep 1 Rep 1 Rep 1 Rep

Use Cluster Set (1+1) 25 sec rest

Week 11 - Workout 2
Warm Up/Prehab Sets/Reps
2-3 Minutes

Week 12 - Workout 2
5 5 3 3 5 3

Clean Grip RDL Shrug Front Squat Hang Power Clean W/ Front Squat

Warm Up/Prehab

Sets/Reps
2-3 Minutes

Clean Grip RDL Shrug Front Squat Hang Power Clean W/ Front Squat

5 5 3 3 5 3

Dynamic Warm Up

Dynamic Warm Up

Clean From Hang Below Knee empty bar and Clean and Jerk Warm Use Push Press follow instructions

Up

Clean From Hang Below Knee empty bar and Clean and Jerk Warm Use Push Press follow instructions

to the right

Split Jerk

Up

to the right

Split Jerk

Clean From Blocks Below Knees

Warm Up Pair W/ Exercise Below

Weight

Reps Per Set

Rest After Set

1:30 3:00 Rest after you complete one set of each exercise

Information
Use cluster sets (1+1+1) or (1+1) 15 sec of rest between reps Maximize Speed

Clean From Blocks Below Knees

Warm Up Pair W/ Exercise Below

Weight

Reps Per Set

Rest After Set

1:30 3:00 Rest after you complete one set of each exercise

Information
Use cluster sets (1+1+1) or (1+1) 15 sec of rest between reps Maximize Speed

Split Jerk

0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0

1 Rep 3 Reps 2 Reps 2 Reps 1 Rep 2 Reps 2 Reps 2 Reps 2 Reps

Split Jerk

0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0

1 Rep 3 Reps 2 Reps 1 Rep 1 Rep 2 Reps 2 Reps 2 Reps 2 Reps

Program Designed by Jonathon Janz, MS, CSCS, USAW