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Performance Block

Brian DeGennaro

Weightlifting
Coach
Brian DeGennaro

The culminating phase of the previous two training blocks, . On-Ramp Weightlifting Block and General Strength Block. Your mindset going into this training block should be on rehearsal for the competition or testing day.

This is a monotonous period of training with the emphasis on building consistency with heavier snatch and C+J attempts. The first five weeks place the classic lifts separately from one another, alongside heavy single pulls to develop a feeling for maximal attempts. The final three weeks place both classic lifts in the same workouts to acclimate you to performing as you would in competition. The emphasis on squatting will be on speed over weight; grinding is strongly discouraged. Emphasize your recovery and minimize your fatigue; do not be afraid to eliminate sets or decrease weights to autoregulate.

Features
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Programming 4 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Delivered through TrainHeroic
Equipment
Required
Barbell // Bumper Plates // Squat Rack
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Sample Week
Week 1 of 8-week program
Sunday
Week 1 Day 1

A

Snatch

B

Snatch Pull

C

Front Squat

D1

Strict Press

D2

Reverse Flys

Monday
Week 1 Day 2

A

Clean & Jerk

B

Clean Pull

C

Back Squat

D

Jefferson Curls

Tuesday
Week 1 Day 3

A

Snatch

B

Snatch Pull

C

Front Squat

D1

Strict Press

D2

DB Reverse Fly

Wednesday
Week 1 Day 4

A

Clean & Jerk

B

Clean Pull

C

Back Squat

D

Jefferson Curls

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?
Nope! I recommend doing no more than 2, maybe 3 if a light day is in there, days in a row before a rest day.
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 or change accessory movements?
You may but keep in mind this block of training is meant to prepare one for a competition. You want to eliminate any excessive stressors such as too much volume/exercises.
Can I start this without completing the General Strength Block?
This peaking plan was built in mind to piggyback off that specific General Strength Block.
Performance Block