Ken Patera’s training

For those of you who are new to weight training/lifting and have no idea who Ken Patera is, here is some background for you.

Patera is a former Olympic weightlifter and powerlifter from the USA. She won several medals at the Pan American Games (including gold) and finished second at the 1971 World Weightlifting Championships. She was the first American to clean and throw the 500 (503 1/2) pounds, which he accomplished at the 1972 Senior Nationals in Detroit. She is also the only American to clean and press at 500 pounds, and was arguably the last American to excel at powerlifting internationally.

Patera also competed in the first World’s Strongest Man contest in 1977, finishing third behind Bruce Wilhelm and Bob Young.

Patera went on to have a long career in professional wrestling. Here is a typical Patera workout. Patera constantly changed his routines, as well as sets and reps. Use your own judgment based on his comfort level.

Ken Patera’s training

Nap

Clean and press

Bench press

squats

Notes: Lift 2-3 times per week using whatever set and rep scheme you’re comfortable with, except squats. Do one set of each squat exercise and one set only. Get plenty of rest, eat well, and drink plenty of water. Remember to lift heavy and with maximum intensity.

Understand that to be successful in any weight training program, hard work is a must! Half-hearted effort does nothing for you. If you are new to weight training or severely out of shape, consult a doctor first. End of disclaimer.