York Barbell and Dumbbell Training Courses

York Course No. 1

One set per exercise

Upper Body – 6 reps per set

Lower Body – 8-12 reps

Warm-up…Light Power Snatch
1. Two Arm Curl
2. Two Arm Press
3. Deep Knee Bend on toes
4. Two Arm Pullover
5. Stiff-Legged Deadlift
6. Supine Press
7. Side Bend with Barbell on Shoulders
8. Straddle Lift (Jefferson Lift)
9. Rise on Toes (Barbell on Shoulders)
9a. Straddle Hop (Barbell on Shoulders)
10. Shoulder Shrug

York Course No. 2

One set per exercise

Upper Body – 6 reps per set

Lower Body – 8-12 reps

Warm Up – Light Power Snatch
1. Reverse Curl
2. Press Behind Neck
3. Deep Knee Bend With Flat Feet
4. Two Arm Press In Wrestler’s Bridge Position
5. Bent-Legged Deadlift
6. Sit Up
7. Bent-Over Barbell Row
8. Leg Press, Front Squats or Overhead Squats
9. Goose Step With Barbell
10. Supine Press

York Course No. 3 (The Repetition Weightlifting Course)

Upper Body – 7 reps per set

Lower Body – 8 reps per set

On the 5th workout, add a rep. Continue to add reps until you double the initial rep count. Once you reach this point, drop the reps and add weight.

1. One Arm Repetition Jerk with Barbell
2. One Arm Snatch with Barbell
3. Two Arm Press
4. Deep Knee Bend (on flat feet)
5. Holding Barbell Overhead with One Hand, Squat to Low Position (i.e., One hand Overhead Squats)
6. High Pull (to belt height)
7. Press Behind Neck
8. Two Arm Dead-Hang Snatch
9. Two Hand Jerk
10. Two Hand Dead-Hang Clean

Simplified System of Barbell Training (Better Athletes Through Weight Training version)

(One set:10-15 reps on each exercise)

Warm-up…Light Power Snatch
1. Barbell Curls
2. Standing Behind Neck Barbell Presses
3. Upright Rowing
4. Standing Barbell Side Bend
5. Barbell Clean and Press
6. High Pulls (Clean or Snatch Grip)
7. Deep Knee Bend and Press Behind Neck
8. Power Snatches
9. Standing Barbell Press
10. Barbell Bent-Over Row
11. Deadlift
12. Squats