We now offer some our most effective programming templates as digital downloads. As soon as you complete your purchase, you will receive an email with a link to download your file(s).
The following programs are currently available (click to learn more):
• Fix Your Vertical Explosion!
• Fix Your Speed Under the Bar!
• Operation: Leg Strength
• Overhead Strength
• Squat
• Snatch
• Clean & Jerk
• Peak for Competition
• Intro/Starter Program
All programs are available with INDIVIDUAL or GROUP license. Individual license allows use by one (1) individual and is delivered as a static PDF with base percentages. Group license allows use by a group (e.g. coach’s use with his/her athletes) and includes Excel file to input maxes and calculate custom training weights.
Fix Your Vertical Explosion!
If you’re not explosive enough in the Olympic lifts, you’re going to have a rough go of things.
Soft, slow, and gentle can be wonderful traits, but they’re not good ingredients for successful weightlifting.
Our Fix Your Vertical Explosion program is designed to help you develop more explosive extension in the snatch and clean & jerk. We do this by targeting the parts of your body that are most influential in generating strength, speed and power in your extension. We couple this with drills that allow you to practice the mechanics of exploding with different types of jumping.
The program features:
- 8 weeks of training with 4-5 training days/week;
- Heavy partial squats to overload your jumping muscles and improve strength and power;
- Heavy hinge work (pulls, RDLs, etc) to target posterior strength and power;
- Depth jumps to improve your eccentric strength ,stretch reflex and responsiveness of your nervous system;
- Box jumps to improve your rate of force development.
After following this program, you should notice a considerable improvement in your ability to generate explosive extension. Or you can skip it…and remain soft, slow, and weak!
BUY VERTICAL EXPLOSION PROGRAM ($19)
Fix Your Speed Under the Bar!
So you can pull the bar up to your eyeballs, but just can’t get under it? Is your power snatch/clean too close for comfort to your full snatch/clean? Or are all your lifts power lifts?
You likely need work on your change of direction and speed getting under the bar.
Our program is designed just for this.
It will help you get under the bar faster by improving the action of your arms, the retraction of your hips, and the speed at which you move your feet…all essential elements for changing direction faster and getting down under the bar. We also incorporate exercises that put you in positions where you simply have to move fast to be successful. By practicing moving fast, you will develop the ability to move even faster.
The program features:
- 8 weeks of training with 4-5 training days/week;
- Snatch/clean extensions and snatches/cleans without contact to teach and reinforce good arm action;
- Snatches and cleans starting with feet together to improve foot speed;
- Snatch balances to improve coordination of your arms and feet;
- Lifts from high boxes to force you to respond and transition quickly.
If you’re having trouble with your speed of transition and speed under the bar, hop on this program today and find out how good you can really be.
BUY SPEED UNDER BAR PROGRAM ($19)
Snatch
Designed for anyone with some snatch experience who wants to improve their snatch. The program combines both strength and technique work.
Level 1 and Level 2 are heavily comprised of partial lifts and accessory exercises in addition to the full snatch. These are designed to target and improve the most common deficiencies in the snatch:
- Level 1: overhead strength/stability and coordination of the arms
- Level 2: strength off the floor and speed in the transition/change-of-direction
Level 3 (coming soon) reduces the partial/accessory volume and puts all the pieces together with more frequent emphasis on the full snatch.
Each level contains 6 weeks of training, written as 3 training days/week (with at least 1 recommended day of rest between each). Any level can be performed as a standalone program, or you may work your way through all 3 levels, in order, for the greatest training effect.
The training may be performed as a standalone program or in combination with other training like Crossfit. If you’re performing in conjunction with other training, we recommend you stay as fresh as possible for each day of the snatch program.
To get most out of the program, we recommend you:
- BE CAUTIOUS about performing any additional intense training while on the program(s)
- CONSIDER making off-days full rest/recovery days
- DON’T do things on your off days that may reduce your speed on training days
Are you ready to start snatching more? Jump on our program today.
BUY SNATCH LEVEL 1 ($19) BUY SNATCH LEVEL 2 ($19)
Clean & Jerk
Designed for anyone with clean & jerk experience who wants to improve. This program combines both strength and technique work.
Level 1 and Level 2 are heavily comprised of partial lifts and accessory exercises. These are designed to target and improve the most common deficiencies in the clean & jerk:
- Level 1: Overhead strength/stability and jerk footwork
- Level 2: Pulling strength and speed in the transition/change-of-direction
Levels 1 and 2 each contain 6 weeks of training, written as 3 training days/week (with at least 1 recommended day of rest between each). Level 3 runs for 9 weeks.
Any level can be performed as a standalone program, or you may work your way through all 3 levels, in order, for the greatest training effect.
The training may be performed as a standalone program or in combination with other training. If you’re performing in conjunction with other training, we recommend you stay as fresh as possible for each day of the snatch program.
To get most out of the program, we recommend you:
- BE CAUTIOUS about performing any additional intense training while on the program(s)
- CONSIDER making off-days full rest/recovery days
- DON’T do things on your off days that may reduce your speed on training days
BUY C&J LEVEL 1 ($19) BUY C&J LEVEL 2 ($19) BUY C&J LEVEL 3 ($19)
CAT 9 – Squat Program
This 9 week squat program, based on compensatory acceleration training (CAT), will help you add big numbers to your back squat!
With CAT, you must descend slowly (2-3 sec.) and stand up as quickly as you can. Since force = mass x acceleration, increasing your acceleration will increase the force you can produce…which in turn will make you stronger, even while using sub-maximal weights.
- CAT training maximizes peak force production at any given load, which leads to a stronger muscle.
- Accelerating the bar in the concentric phase (i.e. while rising) develops higher levels of power compared with a more traditional slow approach.
- CAT training maximizes fast-twitch motor unit recruitment which is a key component for explosiveness.
The program is written for 3 training days per week for 9 weeks. You may incorporate the program into your regular training (we recommend you limit any additional squatting) or by itself. You will max out on the final day!
BUY SQUAT PROGRAM
INDIVIDUAL USE ($19) BUY SQUAT PROGRAM
GROUP USE ($39)
Operation: Leg Strength
Weak legs holding you back in the Olympic lifts? This program is just for you.
The Olympic lifts alone will not significantly improve your leg strength. To get stronger, you must overload your legs with weights in excess of what you snatch and clean & jerk.
So why not just squat heavy every day? Because full squatting can be unnecessarily fatiguing. Also, squatting may have limited carry-over into the snatch and clean & jerk without incorporating proper skill practice.
Our program combines moderate intensity squatting and high-intensity partials + pulling + overhead movements. This will improve your leg strength without the fatigue normally associated with heavy, full squats. We also layer-in related skill work for maximum carryover to the snatch and clean & jerk.
Accordingly, the program features:
- 8 weeks of training with 4-5 training days/week;
- Various types of squats at moderate percentages;
- Various types of pulls at high percentages;
- Jerk drives and push presses to work on eccentric loading of your knees;
- Technique work from the blocks or hang to allow for continued skill practice without excessively fatiguing your back.
If you have difficulty standing up heavy cleans, if you don’t have enough strength in reserve to make your jerks, or if you otherwise suffer from weak legs in your Olympic lifts, this is the program for you!
BUY OPERATION: LEG STRENGTH
INDIVIDUAL USE ($19) BUY OVERHEAD STRENGTH PROGRAM
GROUP USE ($39)
Overhead Strength
Improve your overhead strength and stability with this specialized 8-week program!
Designed to be performed on its own or in conjunction with other training, this program will get you insanely strong.
Exercises you’ll perform in this program include:
- Multiple forms of presses (front, behind neck, push, seated) and grips
- Overhead squats
- Clusters (re-rack bar briefly between repetitions)
- Pauses/Holds
- Rows
- Dips
BUY OVERHEAD STRENGTH PROGRAM
INDIVIDUAL USE ($19) BUY OVERHEAD STRENGTH PROGRAM
GROUP USE ($39)
Six Weeks Out – Meet Peaking Program
The final 6 weeks of preparation before a meet can make or break your competition performance. Exercise selection, volume and intensity must be meticulously planned to peak for the meet and ensure best results. Our 6-Week Meet Peaking program will prepare you to peak for maximal performance on the day of competition. Written to accommodate multi-day championship meets, this template is adaptable whether your competition day is Friday, Saturday, or Sunday.
BUY SIX WEEKS OUT
INDIVIDUAL USE ($29) BUY SIX WEEKS OUT
GROUP USE ($59)
Twelve Session Starter Program
Know the basics of snatch and clean & jerk technique and ready to begin a weightlifting program? Ease your way into training with this starter program designed to help you practice/reinforce your technique while slowly adding weight to the bar. The program is 12 sessions, usually performed 2x/week over 6 weeks or 3x/week over 4 weeks. We’ve provided the exercises, sets, and reps. The pace and schedule are up to you.
Note: Individual program and group program are delivered as a static PDF. Weights are prescribed by perceived effort, not exact percentage. Since this is a starter program, there is no Excel file pertinent for group use.
BUY STARTER PROGRAM
INDIVIDUAL USE ($19) BUY STARTER PROGRAM
GROUP USE ($39)
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