WWF Weightlifting Program

Weightlifting Program

Program Details – Download

Video Links with Instruction for Each Lift

  1. Dynamic Warmup – http://www.youtube.com/watch?v=Jbg-CUQKNkw&feature=youtu.be
  2. Agility Ladder: One in the Hole – http://www.youtube.com/watch?v=7XA9MuV3kbg&feature=youtu.be
  3. Agility Ladder: Two in the Hole – http://www.youtube.com/watch?v=IJ8xT2Xto4g&feature=youtu.be
  4. Agility Ladder: Ickey Shuffle – http://www.youtube.com/watch?v=lR_NAxzgIJ8&feature=youtu.be
  5. Agility Ladder: Carioca – http://www.youtube.com/watch?v=WiLsUInqb8U&feature=youtu.be
  6. Agility Ladder: Hopscotch – http://www.youtube.com/watch?v=f9Qxs-IRRfk&feature=youtu.be
  7. Agility Ladder: Ali Shuffle – http://www.youtube.com/watch?v=MdFQdF0r9to
  8. Agility Ladder: Two In, Two Out (laterally) – http://www.youtube.com/watch?v=nAqDfuuStLU&feature=youtu.be
  9. Agility Ladder: Slalom – http://www.youtube.com/watch?v=ohnhZHcJUQo&feature=youtu.be
  10. Agility Ladder: Cherry Pickers – http://www.youtube.com/watch?v=bjS0EEH5QNs&feature=youtu.be
  11. Agility Ladder: 180s – http://www.youtube.com/watch?v=THU0Lgk98SQ&feature=youtu.be
  12. Agility Ladder: Lateral One in the Hole – http://www.youtube.com/watch?v=lKOuk8r7tUY
  13. Agility Ladder: Lateral Two in the Hole – http://www.youtube.com/watch?v=Z0CvRWRSguA&feature=youtu.be
  14. Agility Ladder: Cha Cha – Cone Drill: Down and Back – http://www.youtube.com/watch?v=vINKethI9U4&feature=youtu.be
  15. Cone Drill: 90 Degree Cut – http://www.youtube.com/watch?v=n6pebWF8Gsk&feature=youtu.be
  16. Cone Drill: Square Run – http://www.youtube.com/watch?v=iY2KtrAO_DU&feature=youtu.be
  17. Cone Drill: T-Run – http://www.youtube.com/watch?v=VjQ9N5iiIwI&feature=youtu.be
  18. Cone Drill: Four Corners – http://www.youtube.com/watch?v=28m65joFGVA&feature=youtu.be
  19. Cone Drill: X Drill – http://www.youtube.com/watch?v=Hb2HsiD7iIk
  20. Cone Drill: M Drill – http://www.youtube.com/watch?v=tIEh39gqA6E&feature=youtu.be
  21. Cone Drill: Star Drill – http://www.youtube.com/watch?v=veShAz8wBB0&feature=youtu.be
  22. Cone Drill: Star w/ Bear Crawl – http://www.youtube.com/watch?v=Iiu2d7Bp-8I&feature=youtu.be
  23. Cone Drill: Butterfly – http://www.youtube.com/watch?v=Uq82Kp8AkcQ&feature=youtu.be
  24. Cone Drill: Hourglass – http://www.youtube.com/watch?v=mNCmUq-POgE&feature=youtu.be
  25. Cone Drill: Lateral Bear Crawl – http://www.youtube.com/watch?v=PXRzCUypGx8&feature=youtu.be
  26. Cone Drill: JP Shuffle – http://www.youtube.com/watch?v=WBXbabFXBNY&feature=youtu.be
  27. Jump Rope: Basic Jump – http://www.youtube.com/watch?v=_JCDM5VuaHo&feature=youtu.be
  28. Jump Rope: Alternate Jump – http://www.youtube.com/watch?v=zHRGKCUytZw&feature=youtu.be
  29. Jump Rope: Skier Jump – http://www.youtube.com/watch?v=7FsrXRGOHvY&feature=youtu.be
  30. Jump Rope: Bell Jump – http://www.youtube.com/watch?v=IVvArYI4SoA&feature=youtu.be
  31. Jump Rope: Scissors Jump – http://www.youtube.com/watch?v=OU2FSTTyMBA&feature=youtu.be
  32. Jump Rope: Jumping Jack – http://www.youtube.com/watch?v=pRZptOKp7kU&feature=youtu.be
  33. Jump Rope: Side Swing – http://www.youtube.com/watch?v=hcSz27YLNmc&feature=youtu.be
  34. Jump Rope: Criss Cross – http://www.youtube.com/watch?v=8ohhGVlcwZM&feature=youtu.be
  35. Jump Rope: Double Jump – http://www.youtube.com/watch?v=t5qIrSkzyCo&feature=youtu.be
  36. Jump Rope: One Legged Jump – http://www.youtube.com/watch?v=vbwJK_DV5a4&feature=youtu.be
  37. Kettlebell Swing – http://www.youtube.com/watch?v=p4HeJtAGZI8&feature=youtu.be
  38. Goblet Squat – http://www.youtube.com/watch?v=iE0ECuzWWqQ&feature=youtu.be
  39. 2-Arm Farmers Walk – http://www.youtube.com/watch?v=3wTj4iWDBhE
  40. 1-Arm Farmers Walk – http://www.youtube.com/watch?v=IxmGzEsmFiE
  41. 2-Arm Overhead Farmers Walk – http://www.youtube.com/watch?v=ikMX0AlE8Lc&feature=youtu.be
  42. Turkish Get-Up – http://www.youtube.com/watch?v=-XnN2xXa5BI&feature=youtu.be
  43. 4-Way Plank – http://www.youtube.com/watch?v=HJHYbvtpbeo&feature=youtu.be
  44. Foam Roll – http://www.youtube.com/watch?v=kXvzHJoXvU8&feature=youtu.be
  45. Standing Cable Pullover – http://www.youtube.com/watch?v=6pSf6k8-Cqc&feature=youtu.be
  46. Lat Pulldown – http://www.youtube.com/watch?v=zIdoTBfm064&feature=youtu.be
  47. Kettlebell High-Pull – http://www.youtube.com/watch?v=3aipi7KZ9s4&feature=youtu.be
  48. Kettlebell Snatch – http://www.youtube.com/watch?v=g6Q57eVww3w&feature=youtu.be
  49. Figure 8 – http://www.youtube.com/watch?v=kUxcIQqlfec&feature=youtu.be
  50. Low Windmill – http://www.youtube.com/watch?v=CJPTkGESy9w&feature=youtu.be
  51. Overhead Step-Up – http://www.youtube.com/watch?v=rUU3gRbPRLk&feature=youtu.be
  52. 1-Arm Barbell Row – http://www.youtube.com/watch?v=UtWGAfgcuaY&feature=youtu.be
  53. 1-Arm Overhead Press – http://www.youtube.com/watch?v=rXoTV0tsTpA&feature=youtu.be
  54. Pull-Ups with Towel – http://www.youtube.com/watch?v=PlReOyZsw74&feature=youtu.be
  55. Inverted Row – http://www.youtube.com/watch?v=ufKs4RLzYrA&feature=youtu.be
  56. Hanging Leg Raise – http://www.youtube.com/watch?v=w8qmNSaHzdU&feature=youtu.be
  57. Dips – http://www.youtube.com/watch?v=FxPKuWXBm1k&feature=youtu.be
  58. Dumbbell Deadlift – http://www.youtube.com/watch?v=NkIqFJUTJx8&feature=youtu.be
  59. Dumbbell Pullover – http://www.youtube.com/watch?v=t5lYN1evWZU&feature=youtu.be
  60. Dumbbell Bench Press – http://www.youtube.com/watch?v=ZgZbA4K5jTo&feature=youtu.be
  61. Renegade Row – http://www.youtube.com/watch?v=fX_9Ccchopg&feature=youtu.be
  62. Standing Dumbbell Overhead Press – http://www.youtube.com/watch?v=7gkjYoALJPg&feature=youtu.be
  63. Rack Pull – http://www.youtube.com/watch?v=_C_L9cqRwnA&feature=youtu.be
  64. Zercher Good Morning – http://www.youtube.com/watch?v=5WhBOU8m_CI&feature=youtu.be
  65. Hang Clean – http://www.youtube.com/watch?v=Til46ZYBj9Q&feature=youtu.be
  66. Sumo Deadlift – http://www.youtube.com/watch?v=rXymT1IwK50&feature=youtu.be
  67. Conventional Deadlift – http://www.youtube.com/watch?v=rX_Gw_8pW5o&feature=youtu.be
  68. Power Curl – http://www.youtube.com/watch?v=HhEEJHR6KL8&feature=youtu.be
  69. Power Clean – http://www.youtube.com/watch?v=soq204bfyxI&feature=youtu.be
  70. Barbell Hack Squat – http://www.youtube.com/watch?v=Mdzm39ZPaBA&feature=youtu.be
  71. Romanian Deadlift – http://www.youtube.com/watch?v=2OulXigJSmw&feature=youtu.be
  72. Shovel Deadlift – http://www.youtube.com/watch?v=jwLg2aeAn10&feature=youtu.be
  73. Weighted Bear Crawl – http://www.youtube.com/watch?v=x74EqUrlFAI&feature=youtu.be
  74. Plate Pinch Front/Lateral Raise – http://www.youtube.com/watch?v=dGU423ctxP8&feature=youtu.be
  75. Zercher Lunge – http://www.youtube.com/watch?v=om0gHVM02ec&feature=youtu.be
  76. Zercher Squat – http://www.youtube.com/watch?v=hIaiz_eq8Dk&feature=youtu.be
  77. Back Squat – http://www.youtube.com/watch?v=dH-xIv_K6O8&feature=youtu.be 
  78. Box Squat – http://www.youtube.com/watch?v=xr1Crg0z23k&feature=youtu.be 
  79. Barbell Bench Press  – http://www.youtube.com/watch?v=Lou8XcVk97E&feature=youtu.be
  80. 1-Arm Push Press – http://www.youtube.com/watch?v=x0G3ixJtaCg&feature=youtu.be