This program is a 9 week cycle to help athletes develop their ability to maintain posture and tension through the middle of the pull into the explosion phase.
Athletes having an issue getting the knees back and staying over the bar would also do best to run this cycle.
The cycle utilizes hang variations and combo's so straps are encouraged to allow the athlete to focus on position rather than their hands.
Movement Demo's can be found with the exercises and/or on 4 Star Strength's YouTube page at https://www.youtube.com/@4starmi
A
Muscle snatch
B
Power snatch at below the knee
3 x 2 @ 75 %
C
Power clean and Push Jerk
5 x 2 @ 75 %
D
Glute bridge on foam roller
4 x 16
E
Kettlebell Windmill
4 x 12
F
Side bar bend
4 x 16
A
Snatch at thigh
5, 5, 4, 4, 4 @ 60, 60, 65, 65, 65 %
B
Clean and split jerk
6 x 1 @ 70, 70, 70, 75, 75, 75 %
C
Back Squat
5 x 10 @ 60, 60, 65, 65, 65 %
D
Snatch liftoff to knee and hold
5 x 3 @ 80 %
A
Snatch
2, 2, 2, 2, 1, 1, 1 @ 70, 70, 75, 75, 80, 80, 80 %
B
Clean at thigh
8 x 3 @ 65, 65, 65, 70, 70, 70, 75, 75 %
C
Back Squat
4 x 8 @ 65, 65, 70, 70 %
D
Clean grip deadlift
4 x 5 @ 80, 80, 85, 85 %
A
Sotts press snatch variant
6 x 2
B
Snatch balance
5 x 2 @ 70, 70, 75, 75, 80 %
C
3 Point Clean (Top Down)
5 x 1 @ 70, 70, 75, 75, 75 %
D
Jerk Drop
5 x 3
E
Seated 1 arm press
4 x 12
F
Single leg box jump
4 x 12
G
GHD Situp
4 x 10
Coach Matt Adamcheck began coaching while in the 82nd Airborne as an Infantryman. Immediately falling in love with the Olympic lifts in 2007. He would continue with his new addiction coaching for the next 17 years training as an athlete, being mentored and learning under senior international coaches and Olympians alike, and running one of the few "Only" Olympic weightlifting gyms in the country.
The positions you get into in lifting allow for you to generate speed and power. With better speed through the middle keeping that bar close and building on speed you will be able to lift more efficiently than ever after this program and understand the spo
Get Strength Through The Middle