Masters High Frequency Training *6 Days

1Kilo

Weightlifting

Coach

Wil Fleming

You have big goals, but not a lot of time, what If I told you it is possible and maybe optimal to train for less than 1 hour per day but still hit your weightlifting goals. It is with the model of high frequency training (HFT).

We know that as masters athletes you can't train like younger athletes, we have to train smarter. In this program you'll train 6 days per week for less than 1 hour per day, focusing on a single lift for the day. Including your own warm-up each day you'll be in and out of the gym in enough time to accommodate having a life outside the gym.

This isn't just a maintenance program, you'll achieve all time PR's in your lifts and squats. The HFT training program also utilizes double squatting so while you only squat 2x per week you'll do multiple variations of squatting in the same workout to maximize recovery and gains!

This is a program I developed for myself to win a masters world championship and sent 9 masters national records. Since that time my masters athletes have used this format to win 2 masters grand slams, and dozens of masters national championships.

$40

Get Masters High Frequency Training *6 Days

Improve your classic lifts

Even though you won't be spending your life in the gym, this program will help you get improvements technically and on your snatch and clean and jerk PR's

Hit Squat PR's

You will benefit from the double squat method of training and achieve personal records on your squats even though you're only squatting 2x per week.

Minimal Time Commitment

You will hit all time bests and be out of the gym in under an hour! This is the perfect program for a masters lifter or someone short on time.

Features

Access to a world class coach

Sr International Coach Wil Fleming wrote this program and will hold you accountable and provide feedback you need to grow

Programming 6 days per week

Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Committed Teammates

A vibrant community that will keep you pushing to unlock your best

Delivered through TrainHeroic

Sweating over a PDF is so last year. Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.

Equipment

Required

Barbell // Bumper Plates // Squat Rack

Sample Week

Week 1 of 8-week program

Sunday

Week 1 Day 1

Lasha Snatch Pull + Snatch Below the Knee (w/ 3s pause)

4 x 2

DB 1 Arm Bench Press

3 x 8

SLRDL (1K way)

3 x 8

Weighted Plank

3 x 30

Monday

Week 1 Day 2

Clean and 2 Jerks

7 x 3

Lasha Snatch Pull

4 x 3 @ 110, 110, 115, 115 %

Tuesday

Week 1 Day 3

Front Squat

4 x 5 @ 80 %

Back Squat

5, 1, 1, 1, 1, 3

Wednesday

Week 1 Day 4

Snatch

6 x 2 @ 60, 65, 70, 75, 80, _ %

RFE Split Squat

3 x 8

1 Arm Farmer's Carry

3 x 20

Snatch Grip RDL

3 x 6

Thursday

Week 1 Day 5

Clean Pull + Clean from Power Position + jerk

5 x 3

Lasha Clean Pull

4 x 3 @ 110, 110, 115, 115 %

Friday

Week 1 Day 6

Back Squat

5 x 5 @ 80 %

Front Squat

5, 1, 1, 1, 1, 3

Coach

More from 1Kilo

Wil Fleming

USAW Level 5 Coach, Masters World Champion, Coach of Olympians

A Proven Program from a Proven Coach

I've been there, and coached there. Choose a coach and program that have a track record of success, not a cool youtube channel.

Get Masters High Frequency Training *6 Days

FAQs

Can I do this program fewer than 6 days per week?

You could get our 5-day-per-week program, or sign up for our green team which is only 4 days per week, personally this 6 day program is my favorite way to train.

Does this program include a peak?

The program is 8 weeks long and does include a max week at the end, however you'll be working up to "heavy sets" each week so you might set PR's along the way.

What about after the 8 weeks?

You can repeat it. Seriously I ran this program continuously for 2+ years and never stopped progressing.

The Proof