View Full Version : Anyone ever give this a shot?

Dan Heaney
12-09-2008, 06:39 AM
Anyone ever give this a shot?

Gary Valentine "Look of Power"

1. Snatch...3 x 3
2. Behind Neck Jerks...3 x 5
3. Front Squats...5 x 3
4. Snatch Pulls...5 x 5
5. Sprints...40 yards, 5 sprints with 20 seconds rest in between

1. Cleans...5 x 3
2. Back Squats...5 x 5
3. Standing Press...3 x 5
4. Clean Pulls...5 x 5
5. Jump Rope...10 second sprints, 5 sprints, with 20 seconds in between

1. Snatch...5 sets, up to a max single
2. Clean and Jerk...5 sets, up to a max single
3. Romanian Deadlift
a. Snatch Grip...2 x 5
b. Clean grip...2 x 5
4. Straight Arm surgs...2 x 5
5. Vertical Jumps for height...10 jump per set, 5 sets, 20 seconds rest in between

Whatever the "Look of Power" is, you WILL have it after six months of this type of traiing. You will certainly BE powerful, which is all that matters. Feel free to adjust sets and reps up or down a bit on a given day. Say push for a rep max on one or all of the exercises depending on how you are recovering.

Any training program is only as good as the nutrition and revoery methods you use. Get two grams of protein per kilo bodyweight every day as a MINIMUM. Fifty calories per kilo bodyweight per day with quality, high fiber, fresh foods, and much water.

George Mounce
12-09-2008, 07:17 AM
Did the guy who come up with that not spell check?

Sure seems like a lot of volume on the individual days, but of course there is a lot of rest built into it too. You eat enough though it is sustainable.

Garrett Smith
12-09-2008, 08:08 AM
Straight Arm surgs...2 x 5
Is that supposed to be "shrugs"?

Aw c'mon George, Saturday is only working up to two max lifts and a total of 30 sets...(!) Yeesh. Hope anyone who does this has a solid foundation built up first.

Dave Van Skike
12-09-2008, 08:36 AM
this is a paste from PB....the board autmatically corrects teh spellign of shrug to the awesome surg.....

as in doing surgs to build your tarps...it is a vastly more correct way of thinking.

the workout is not too crazy per se. I'll bet there's a bunch of people at PB that follw a similar pattern. It's not far off of what I try to do when I'm on my own:

three or four big excercises, addressing squatting, pulling and overheads
mix of explosive lifts and pure strength lifts
always hit a finisher
Saturday being the biggest day of the week.

Derek Simonds
12-09-2008, 08:38 AM
I thought it looked interesting. Gary is an Olympic lifting coach and I think he has posted on here before.

It is a ton of volume on Saturday. Usually after max attempts I am totally spent.

Dan Heaney
12-09-2008, 08:56 AM
I think it looks fun and I may give it a shot. Just wondering if anyone over here tried it.

George Mounce
12-09-2008, 02:46 PM
Don't get me wrong, I think its doable but you need to be monitoring your training very well.

Dave Sheehan
12-10-2008, 05:25 AM
What are snatch grips and clean grips? (both 2 x 5 on Saturday)

Allen Yeh
12-10-2008, 05:29 AM
Snatch grip romanian deadlift
clean grip romanian deadlift

Dave Sheehan
12-10-2008, 07:44 AM
ah of course, my mistake

Joe Hart
12-10-2008, 09:12 AM
I thought that this souneded familiar...but I was wrong. There is an article in the January 1994 MILO that is "The Look of Power" by Anthony Ditillo. It's content is very different than the above. It looks like to could be "fun" in that odd way that the Hatch squat program is "fun". Eat and sleep would be key for my somewhat old ass with this program.

Dave Sheehan
12-10-2008, 05:47 PM
I tried the Wednesday workout today. My but was kicked. I didn't get the full reps on everything. Had to modify it a little bit, wow...

Garrett Smith
12-11-2008, 08:05 AM
That's why I mentioned the bit about a good foundation before undertaking the program...

Dave Sheehan
12-11-2008, 12:58 PM
I thought I had it. Still was a great workout.

Garrett Smith
12-11-2008, 01:35 PM
You probably did. How long did it end up taking you, what kind of rest periods were you taking?

Dave Sheehan
12-11-2008, 03:44 PM
Umm...once I got warmed up it probably took me about 1 1/2 hours. I had to vary the routine slightly due to gym constraints (only one platform) and fatigue. I think my rest periods were anywhere from 1-3 mins depending on the set I just performed and what was next.

Dave Ogilbee
12-12-2008, 08:40 AM
I seen this workout post from GV before. It was part of a faq post on another forum (can't recall which).
I'm with you Dave. Gave the Mon. workout a shot the other day as well. Took me about the same amount of time. I eased into it though, using warmup loads to guage where the weights would be to fit the rep scheme. Tried to keep my rest periods at about 1-2 mins. Made sure my form didn't give out during the sets and if I felt I could go over the rep limit, I did. Long, tough workout but I thought it was pretty satisfying. :)