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All training plans are avaibale for one entire year from purchase date, and come with mobile app access, custom tracking and analytics, and coaching and athlete support. Feel free to start your program whenever you like and repeat it as many times as you wish (or select another one of our programs, most build to seamlessly prepare you for the next)!


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4 Week Squat Bump

This 4-week intensive program includes:

- Squat strength (both back and front) emphasis.

- Pulling strength (snatch, clean, and general assistance lifts) emphasis.

- Daily training of snatch and clean and jerk.

- Complete assistance work to increase lean muscle mass.

 

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10 Week "Zero to Hero" Program

This 10-week beginner program includes:

- Squat strength (both back and front) emphasis.

- Pulling strength (snatch, clean, and general assistance lifts) emphasis.

- A wide array of snatch, clean, and jerk variations to help beginners develop technique and confidence in a wide spectrum of exercises.

- The program is set to address individual components of each lift, with the end goal to combine them into the full snatch and clean and jerk.

- Complete with accessory training to increase recovery, strength, and muscle.

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6 Week Peak and Taper Cycle

This 4-week intensive prom designed to:

- Prepare athlete for competitive weightlifitng meet.

- Increase maximal abilities of power and strength specific to the snatch and clean and jerk.

- Properly progress a lifter so that they can maximize performance and minimize fatigue leading up to a meet.

 
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4 Week Barbell Complexes and Squat Strength

This 4-week intensive program includes:

- Barbell complexes to increase training volume and fully develop a lifter's abilities in the snatch and clean and jerk.

- Squat strength (both back and front) emphasis.

- Good off-season program for weightlifters looking to increase muscle mass and strength without neglecting lifts.

- Good program for CrossFit athletes looking to increase technique in the Olympic lifts, strength, and still have the ability to train at higher volumes to ensure fitness.

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4 Week Off Season Program (Part 1)

This is the first part of a two phase hypertrophy and strength cycle, which includes:

- High emphasis on increasing training volume to ensure skill, strength, and increase development in the off season

- High emphasis on leg size and strength, specifically in the squats and pulls.

- Increased development of Olympic lifts in the moderate to heavy intensity ranges for higher volume.

- Heavy weekly max outs on Olympic lifts and squats in later weeks to build towards a the next off-season cycle or competition prep.

4 week olympic weightlifitng hypertrophy and squat program - part 2.png

4 Week Off Season Program (Part 2)

This is the second part of a two phase hypertrophy and strength cycle, which includes:

- High emphasis on increasing training volume to ensure skill, strength, and increase development in the off season

- High emphasis on leg size and strength, specifically in the squats and pulls.

- Increased development of Olympic lifts in the moderate to heavy intensity ranges for higher volume.

- Heavy weekly max outs on Olympic lifts and squats in later weeks to build towards a competition prep cycle or another test out.

 
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10-Week Kickstarter Plus

This 10-week beginner and intermediate level program includes:

- Squat strength (both back and front) emphasis.

- Pulling strength (snatch, clean, and general assistance lifts) emphasis.

- A wide array of snatch, clean, and jerk variations to help progress and develop technique and confidence in a wide spectrum of exercises.

- The program is set to address individual components of each lift, with the end goal to combine them into the full snatch and clean and jerk.

 
 

Have a question about our programs? We can help you choose the best one for your goals and level!

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