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General Strength

Brian DeGennaro

Weightlifting
Coach
Brian DeGennaro

This is a continuation of the On-Ramp Weightlifting Block. It is strongly recommended that you complete this training block prior to moving on to the Performance Block as this lays a foundation for that phase.

This strength phase is dedicated to improving your pulling and squatting strength. The first 4 weeks segment the pull into dedicated exercises that will isolate and strengthen the first pull and the second pull. The final 4 weeks help to tie that strength into practicing the classic lifts. Squats are performed on their own day at the end of the week to allow you to maximize your effort these days; you will alternate weeks between Front Squats and Back Squats. This program culminates in a 1RM Back Squat and Front Squat test.

Features
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Programming 4 days per week
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Exercise Video Guidance
Videos provided for exercises you may be unfamiliar with.
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Delivered through TrainHeroic
Equipment
Required
Barbell // Bumper Plates // Bench (can sub floor press)
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Sample Week
Week 1 of 8-week program
Sunday
Week 1 Day 1

A

Hang Power Snatch

B

Deficit Snatch

C

Hang Snatch Pull

D

Deficit Snatch Deadlift

Monday
Week 1 Day 2

A

Split Jerk

B

Push Press

C1

Barbell Bench Press

C2

Snatch Grip Pendlay Row

C3

Pendlay Row

Tuesday
Week 1 Day 3

A

Hang Power Clean

B

Deficit Clean

C

Hang Clean Pull

D

Deficit Clean Deadlift

Wednesday
Week 1 Day 4

A

Front Squat

B

BTN Snatch Grip Push Press

C1

Snatch Grip Pendlay Row

C2

Pendlay Row

Coach
coach-avatar Brian DeGennaro

Brian (BS Ex. Sci, CSCS, USAWL2) is a nationally competitive weightlifter who has been in the sport since 2008, medaling on the national stage twice (2014/2019). Prior to weightlifting, he competed in high school track & field as a sprinter and jumper, and trained in gymnastics simultaneously. Currently he coaches the Manhattan Barbell Club and CrossFit for over 14 years.

FAQs
Are workouts done on consecutive days?
They do not need to be and in fact having a day of rest prior to squatting may be best.
Are percentages used?
Yes, but they act as a starting point for the program. Use personal judgement when selecting weights and find weights that "feel" like the percentage that is recommended.
How long are training sessions?
Most athletes are able to complete this training in 75-90 minutes.
Can I add extra accessory movements?
This plan was built in mind with the minimal amount of equipment and time available, but if you have access to more equipment and time, you can do other accessory/bodybuilding exercises on top of this if it will not impact your recovery.
Can I do this plan without performing the On-Ramp prior?
Yes, it is not required but strongly suggested.
General Strength