Now that we've reached part four of Jim Wendler's 2016 Open UGSS Presentation, here is a summary of the topics Wendler has covered so far:

For part four, the video in this article, Wendler goes into detail about exercise selection for both core and assistance lifts, and how to have young athletes attempt PRs. A list of his major points is included below.

Program Design:

  • Mobility
  • Jump
  • Main Lift
  • Assistance and Conditioning

Core Lifts:

  • Squat
  • Trap Bar Deadlift
  • Bench Press

Assistance:

  • DB Squat
  • DB Straight Leg Deadlift
  • DB Press
  • DB Rows
  • Chins
  • Dips
  • Push-Ups
  • Ab Wheel

Attempting PRs:

  • For squat: 2-3 sets of 5 at their top weight and then a PR set
  • For bench: 4 sets of 5 at their top weight and then a PR set.

As usual, here are some of Wendler's best quotes from the video:

  • "We live on sets of five. Once the kids are ready we do PR sets."
  • "We had the JV/Freshman team attempt PR sets and the attitude of the weight room has completely changed now. They think they're the cock of the walk."
  • "You want athletes to get stronger but not in a smokescreen fashion."
  • "When you strength train for something other than strength training, it's GPP. "
  • "For sports, lifting weights is nothing more than GPP, but it has to be specific enough to carryover to your goal."
  • "It stands for washed-up, lethargic, retired, used-up sportsmen. That's what WALRUS stands for."

By the minute:

  •  Training parameters for "athlete lower, bodybuilder upper" (0:12)
  • Definition of a PR set — more doesn't always mean you're stronger (2:30)
  •  Strength training is GPP (3:55)
  •  Core lifts and assistance lifts within the program (5:07)
  • The WALRUS Challenge (6:40)
  • Can you overhead press instead of a variation of the main movement? (10:01)

pants-shorts3