Lifts Increase in About 1 Year?

Bigger Stronger Leaner
1

my bench press max is 115lbs
My squat max is 125lbs
Power clean max is 100lbs

im a 17 year old teen boy who really needs to increase his strenght and power for next track season. im a sprinter and high jumper.

My goals in lifting by next track season in march
Bench press: at least 200
Squat: above 250
Power clean: around 200.

i will be lifting 3x a week. i will be doing a full body routine because my track coach suggested it for me.

2

With some hard work and a good diet those numbers are doable in a year. With the exception of maybe the clean, just based on the technique to be learned. However, the squat and the bench I think you can do it man.

3

Those numbers are very doable. After a year there is no reason to not have at least 1.25- 1.5 Bench and 2x Squat at least depending on your bodyweight. The power clean I think is also pretty doable depending on how well your technique is. I was stuck at 225 for a long time and the started training once a week with a Oly Coach highly renowned coach from here and I cleaned 275 after a month of just 4 sessions strictly off Tech improvement.

4

[quote]libanbolt wrote:
my bench press max is 115lbs
My squat max is 125lbs
Power clean max is 100lbs
…
My goals in lifting by next track season in march
Bench press: at least 200
Squat: above 250
Power clean: around 200.[/quote]
Those goals should be doable, if you stay focused on becoming a better track athlete. Your past tendency to get distracted by wanting abs has absolutely slowed down your overall progress.

Give this a read to maybe get some perspective on goals in general:

Since we’re talking about getting there in just under a year, I’d be happy with setting goals of bodyweight bench for a few reps, bodyweight clean for a few reps, and 1.5 bodyweight squat for a few reps.

Training three days a week is fine. Dan John’s Southwood program (which I would’ve suggested) is just that.

What will your training look like?

5

i will lift mondays,wednesdays,and fridays. i will

on tuesdays,thursdays,and saturdays i will be doing 200m-400m sprint workouts and high jump drills.