New

Masters High Frequency Training *5 Days

1Kilo

Coach
Wil Fleming

Weightlifters have lives, responsibilities and commitments. You can't train for hours and hours each day.

This program doesn't require hours and hours of training, instead you will be in and out of the gym in about an hour and still get the same incredible results that you expect!

Our most popular program is the Master's High Frequency program., but some people are unable to commit to 6 days of training per week. This program reduces that programming to 5 days per week.

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New Snatch PR's
Improve your technique through targeted exercises for your snatch performance
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Improved Clean and Jerk
Get stronger in the clean and jerk and improve your technique!
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Smash squat PR's too!
Not only will your technique improve your squat PR's are going to go up as well!
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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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 Video Guidance
Instructional videos to guide your practice and make execution easy
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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coaches will push you harder, know you better, and keep you going longer, all through an app.
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

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

4 x 2

B1

DB 1 Arm Bench Press

3 x 8

B2

SLRDL (1K way)

3 x 8

B3

Weighted Plank

3 x 30

Monday
Week 1 Day 2

A

Clean and 2 Jerks

7 x 3

B

Lasha Snatch Pull

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

Tuesday
Week 1 Day 3

A

Front Squat

4 x 5 @ 80 %

B

Back Squat

5, 1, 1, 1, 1, 3

Thursday
Week 1 Day 5

A

Snatch

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

B

Clean Pull + Clean from Power Position + jerk

5 x 3

C

Lasha Clean Pull

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

Friday
Week 1 Day 6

A

Back Squat

5 x 5 @ 80 %

B

Front Squat

5, 1, 1, 1, 1, 3

Coach
coach-avatar Wil Fleming

USAW Level 5, Sr. International Coach, 2024 Olympic Coach, Masters World Champion

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Train with 1Kilo

I love weightlifting and I hope to share that love with you!

Get Masters High Frequency Training *5 Days
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The Proof
verified-athlete-avatar Jared Coon

Masters Grand Slam Champion

Verified Athlete

"I've gone from a 110/140 lifter to 140+/180+... and I'm talking about KILOS!"

verified-athlete-avatar Dominik Polverini

Team USA Member

Verified Athlete

"Wil has guided me to multiple team USA selections. His programs are the best!"

Masters High Frequency Training *5 Days