Paramount S&C

Olympic Lifting, Weightlifting
Coach
Christopher Douglas

Hypertrophy

Volume

Strength 

Competition Prep

Features
5 sessions per week
Must use App app to view and log training
Program Training
Features
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Programming 5 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 Demo Videos
Video guides to keep you on track and performing movements correctly.
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Sample Week
Week 1 of 14-week program
Sunday
Week 1 Day 1

Prep

A

Peach Truck Warm Up 1

5 minute Primer Supine Chest Opener (1:00) Ring Lat Stretch (:45 each side) Elevated Pigeon (:45 each side) Half Kneeling Adductor Dips (:30 each side) 1 Round 3 Position External Shoulder Mob (:20 each position) Spanish Squats 20 reps Bottom Half Plate Squats 20 reps Empty Bar Work (every minute on the minute x 5 rounds) 3 Hang Snatch High Pulls 3 Hang Power Snatch 3 Low Hang Power Snatch

B

Muscle Snatch

3 x 3 @ 45 %

C1

Snatch Balance + 2 OHS

3 x 1 @ 70 %

C2

2 Position Lift Off + Snatch Pull

3 x 3 @ 80 %

D1

DB Overhead Reverse Lunge (S.A.)

3 x 10

D2

Weighted Dead Bug

3 x 12

D3

Barbell RDL

3 x 12

E

Step-Ups

2 x 80

Recovery

F

Peach Truck Cool Down 1

1:00 Each Side Deep Lunge Couch Stretch Banded SL Hamstring Stretch Spinal Twist Prayer Stretch

Monday
Week 1 Day 2

Prep

A

Peach Truck Warm Up 2

5 minute Primer Supine Chest Opener (1:00) Ring Lat Stretch (:45 each side) Elevated Pigeon (:45 each side) Half Kneeling Adductor Dips (:30 each side) 1 Round Seated Single Leg Lift (15 each side) Bent Over Cuban Press (10 each side) Heel Elevated Single Leg Taps (12 each side) Heel Elevated Goblet Squats (15 reps) Split Jerk Footwork (every minute on the minute x 4 rounds) 8 Split Jerk Hops 8 Split Jerk Drops

B

Press From Split

3 x 5

C

Jerk Balances

3 x 5

D

Front Squat

8, 6, 4, 3, MAX @ 55, 60, 65, 70, 65 %

E

Floating Clean Deadlift

3 x 5 @ 85 %

F1

Bench Overhead Extension & Press

3 x 12

F2

DB Lateral Raises

3 x 12

F3

Barbell Bent Over Row

3 x 12

Recovery

G

Peach Truck Cool Down 2

1:00 each Single Leg Straddle Frog Stretch Child Pose Laying Thoracic Rotation Single Leg Quad Stretch

Tuesday
Week 1 Day 3

Prep

A

Peach Truck Warm Up 3

5 minute Primer Supine Chest Opener (1:00) Ring Lat Stretch (:45 each side) Elevated Pigeon (:45 each side) Half Kneeling Adductor Dips (:30 each side) 1 Round Bottom Half Plate Squats x 20 Free Hammers x 20 Single Leg RDL (15 each side) Snatch Technique (every minute on the minute x 5 rounds) M1: 5 Upright Row + 5 H.H. Muscle Snatch + 5 BTN Press + 5 Pressing Sn. Balance M2&3: 5 Sn. Grip Sotts Press (behind neck) M4&5: 5 Tall (no foot) Snatches

B

No Foot Snatch (v2)

4 x 3 @ 60 %

C1

Snatch Grip Push Press

3 x 8

C2

Snatch Hang Hold

3 x 0:15

C3

Ring Rows

3 x 12

C4

Sumo Squats

3 x 12

D

Echo Bike

1 x 10:00

Recovery

E

Peach Truck Cool Down 3

1:00 Each Internal Hip Stretch Twisted Cross Pec Stretch Forward Seated Fold Dugs Dragon Stretch Pancake Stretch

Wednesday
Week 1 Day 4

Prep

A

Peach Truck Warm Up 4

5 minute Primer Supine Chest Opener (1:00) Ring Lat Stretch (:45 each side) Elevated Pigeon (:45 each side) Half Kneeling Adductor Dips (:30 each side) 1 Round Kang Squat x 20 (training bar) Half Kneeling Landmine Press (15 each side) Air Squat x 20 Sots Press x 6 Jerk Technique (every minute on the minute x 5 rounds) 3 Press 3 Push Press 3 Push Jerks (no foot) 3 Power Jerks (pick up feet)

B

Pause Front Squat + Push Jerk

3 x 1 @ 70 %

C

Back Squat

6 x 3 @ 65 %

D

Front Rack Hold

5 x 0:06 @ 115 %

E1

Bulgarian Split Squats

3 x 10

E2

Upright Row

3 x 10

E3

Close Grip Push Up

3 x 12

Recovery

F

Peach Truck Cool Down 4

1:00 Each Spinal Twist Single Leg Straddle Deep Lunge Frog Stretch Deep Lunge & Reach

Friday
Week 1 Day 6

Prep

A

Peach Truck Warm Up 5

5 minute Primer Supine Chest Opener (1:00) Ring Lat Stretch (:45 each side) Elevated Pigeon (:45 each side) Half Kneeling Adductor Dips (:30 each side) 1 Round 3 Position Shoulder Mob (:20 each pos) Goblet Sots Press x 12 Goblet Squat x 12 KB RDL x 12 Technique (every minute on the minute x 5 rounds) M1: 5 High Pull + 5 H.H. Muscle Sn. + 5 BTN Press M2: 5 High Hang P. Snatch + 5 OHS M3: 5 Hang P. Snatch + 5 Snatch Balance M4&5: 5 Hang Snatch + 5 Low Hang Snatch

B

3 Position Power Snatch

5 x 1 @ 70 %

C

Hang Power CL + Low Hang CL + 2 Jerks

5 x 1

D

Front Squat

6 x 2 @ 75, 80, 85, 75, 75, 75 %

E

Weighted Plank

3 x 1:00

F

Banded Squat

1 x 10

Circuit

G

3 Rounds 500m Row 15 Up Downs

Recovery

H

Peach Truck Cool Down 5

1:00 Each Pancake Stretch Side Bend (w/weight) Laying Thoracic Rotation Wall Straddle Stretch Couch Stretch Pec Stretch

Peach Truck