4 Star Strength & Conditioning
Weightlifting, Olympic Lifting
Coach
Matt Adamcheck
Features
1 sessions per week
Must use App app to view and log training
Program Training
1 sessions per week
Must use App app to view and log training
Program Training
Understand Mechanics
The jerk like the other movements is all about "displacement" but many worry too much about drive. This program teaches athletes what pushing under feels like and when to do it.
FIre with your legs!
Athletes don't understand the legs are what makes jerks happen NOT the upper body! Learn to actually DRIVE and FINISH with them to make your lifts stronger than ever.
Positioning is key
If you dont have or don't know the positions than you are going to run into blocks. Learn to identify the actual positions required for jerk and how to hold them as well!
Features
Programming 3 days per week
Programming that is easilly integrated into your current plan or do on your own to snipe those issues.
Exercise Video Guidance
Instructional videos on most movements to guide your training and make execution easy
Delivered through TrainHeroic
Use the TrainHeroic app to track your progress and see your development real time.
Sample Week
Week 1 of 8-week program
Sunday
Week 1 Day 1
A
Pause Dip + Tall Push Jerk
5 x 1 @ 40 %
B
Push jerk
5 x 2 @ 65, 65, 70, 75, 75 %
C
Behind the neck Power Jerk w/pause in dip
4 x 3
D
Press in Split Stance
5 x 12
Tuesday
Week 1 Day 3
A
Dip + Hold + Drive to Split
5 x 5
B
Power jerk
6 x 2 @ 65, 65, 70, 70, 75, 75 %
C
Jerk dip
5 x 3 @ 90, 90, 95, 95, 95 %
D
Tall Split Jerk
4 x 3
Thursday
Week 1 Day 5
A
Behind the neck push press
5 x 3
B
Power jerk
6 x 3 @ 65, 65, 70, 75, 75, 80 %
C
Press in Split Stance
5 x 10
D
Overhead Jerk Holds
4 x 3 @ 85, 85, 90, 90 %
Stop losing lifts
If you are finally done dealing with deflated lifts than get into this program and you won't be upset with the results.
Get The Falcon (Split Jerk Development Program)
More from 4 Star Strength & Conditioning
teams
programs
