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The Rosenberg Protocol

June 5, 2006

If you’re into Olympic lifting here’s one that was written about on Dan John’s awesome website. It is a training program called the Rosenberg Protocol. It used to go by the name of the Lincoln Program and was created by Mike Rosenberg.

Understand that to be successful in any weight training program – hard work is a must! Half-hearted effort does nothing for you. If you’re new to weight training or grossly out of shape, consult a physician first and get on a beginners program.

The Rosenberg Protocol
Day One:
Warm up
Overhead Squats (2 sets of three)
High Pull Cleans (3 sets of three)
High Pull Snatches (3 sets of three)
Back Squat (2-3 sets max doubles)
Military Press (3 sets of three)
Situps
Day Two:
Warm up
Overhead Squats (2 sets of three)
Clean-Style Deadlifts (3 sets of three)
Front Squats (2-3 sets max doubles)
Military Press (3 sets of three)
Day Three:

Warm up

Overhead Squats (2 sets of three)
Snatch (20 singles, 60-85%. One minute rest in between)
Clean and Jerk (10 singles, 60-85%. One minute rest. All full lifts)
Back Squat (2-3 sets max doubles)

Do this routine for three weeks and then take a week off. Don’t do any exercise. Come back, do the routine for three more weeks, take off five days and return to routine for another three weeks.

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Written by Brian Carson · Filed Under Workouts 

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