The Ken Patera Workout – HIIT Workout Program

The Ken Patera Workout

Posted on September 3, 2017 By

For those who are new to weight training/lifting and also have no idea who Ken Patera is usually here’s a little background for you.

Patera is a former Olympic Weightlifter plus USA powerlifter. He won a number of medals at the Pan American Games (including gold), and finished 2nd in the 1971 World Weightlifting Championships. He was the first American to wash and jerk 500 (503 1/2) lbs, which he achieved in the 1972 Senior Nationals in Detroit. He is also the only American to wash and press 500 lbs, and was arguably the last American in order to excel at weightlifting on an international degree.

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

Patera went on to have a long career upon professional wrestling. Here is a standard Patera workout. Patera would change up his routines constantly, along with sets and reps. Use your personal judgement based on your comfort level.

The Ken Patera Workout


Clean and Press

Bench Press


Notes: Lift 2-3 times each week using whatever set and representative scheme your comfortable with except for squats. Perform one set of each lift exercise and one set only. Get plenty of rest, eat good drink and food lots of water. Remember to raise heavy and with max intensity.

Understand that to be successful in any weight training plan – 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 very first. End of disclaimer.

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