Weightlifting Friends 12 Week Training Cycle

Weightlifting Friends

Weightlifting, Olympic Lifting
Coaches
Jacob Howard and Stephanie Langdon

This is the program I followed that allowed me to set new competition PRs in Snatch, Clean & Jerk and Total after 12 years competing. With enough auto-regulation to keep our masters athletes on the platform it also was sufficiently challenging for our Juniors and everyone inbetween.

$60
Get Weightlifting Friends 12 Week Training Cycle
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Push Through Plateaus
Whether it's that you've been following your gym's programming or writing your own Weightlifting Friends 12 week cycle has a complete solution to take your lifting to the next level when paired with the TrainHeroic App. Thoughtful mobilizations, movement primers that prepare you for the core lifts and a host of accessories to keep you climbing through the cycle.
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Build Strength & Muscle
This training cycle is built around a competition taper in the 3rd phase, but there is a heavy dose of hypertrophy and strength work to get your body developed and in shape to handle those classic lifts.
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Unlock Your Potential
With thoughtful cues and advanced progressions you have the stepping stones to reach a whole new level of lifting.
Features
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Programming 5 days per week
Daily Mobility Prep and Movement Primers. Daily strength and conditioning programming. Daily Accessories programming.
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Delivered through TrainHeroic
Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Barbell // Plates // Squat Rack / Blocks
Recommended
Kettlebell / Dumbbell // Hip Miniband
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Sample Week
Week 1 of 12-week program
Sunday
Week 1 Day 1

Conditioning

A

Warm-Up Circuit #2

2X Through A1. Banded Monster Walks 10 Steps All Directions A2. Touchdown Single Leg Squat A3. Single-Leg Glute Bridge

B

YoYo Snatch

7 x 1 @ 50, 60, 65, 70, 75, 75, 75 %

C

Back Squat

3 x 10 @ 50 %

D

Goblet Squat

3 x 8

Conditioning

E

Daily Accessories Circuit #1

2-3X Through These do not change week to week but feel free to pick and choose the days based on available time in your session or what accessory work you need the most help with. A1. Hanging Knee Raises 12X A2. Dumbbell Single Arm Row 12/ Arm A3. Light Band Hamstring Curl 20x

Monday
Week 1 Day 2

Conditioning

A

Warm-Up Circuit #4

2X Through A1. Plyo Jump Squats 20 A2. Miniband Shoulder Series (Tabletop Position "Monster Walks") A3. Calf Stretch 30s / leg

B

Push Press

5 x 5 @ 65 %

C

Jerk Balance + Split Jerk

5 x 1

D

Single Leg RDL

3 x 8

Conditioning

E

Daily Accessories Circuit #2

2-3X Through These do not change week to week but feel free to pick and choose the days based on available time in your session or what accessory work you need the most help with. A1. Strict Pull Ups (Band if Necessary) 8-12 A2. Dumbbell Bicep Curl 12 / arm A3. Band Face Pull

Tuesday
Week 1 Day 3

Conditioning

A

Warm-Up Circuit #2

2X Through A1. Banded Monster Walks 10 Steps All Directions A2. Touchdown Single Leg Squat 10/leg A3. Single-Leg Glute Bridge 10/leg

B

Clean Pull + Hang Clean

4 x 1

C

Pause Back Squat

4 x 5 @ 55 %

D

Cossack Squat

3 x 16

Conditioning

E

Daily Accessories Circuit #3

2-3X Through These do not change week to week but feel free to pick and choose the days based on available time in your session or what accessory work you need the most help with. A1. Push- Ups or DB Bench Press 12-15 A2. Lateral DB Raise 8-12 / Arm A3. Banded March 30-45 sec

Wednesday
Week 1 Day 4

Conditioning

A

Warm-Up Circuit #1

2X Through A1. Scorpion Twists 10/side A2. Cossack Squat (Band Assisted) 10 side A3. Banded Pull Aparts 20 each (Thumb Up 1 time, Thumb Out the other)

B

Power Snatch

5 x 2 @ 70 %

C

Press in Split

3 x 5

D

DB Reverse Lunge (Front Foot Elevated)

3 x 10

Conditioning

E

Daily Accessories Circuit #4

2-3X Through These do not change week to week but feel free to pick and choose the days based on available time in your session or what accessory work you need the most help with. A1. DB / KB Lunge 8-12/ Leg A2. DB Front Raise 12 / Arm A3. Dips (Ring or Matador) 8-12x

Friday
Week 1 Day 6

Conditioning

A

Warm-Up Circuit #3

2X Through A1. Inchworm 5x A2. Spiderman Lunge 6x per leg A3. Banded Lat Stretch 20-30s each

B

Halting Snatch + Pause Snatch

C

3-Position Clean

5 x 1

D

Back Squat

6 x 3 @ 60 %

Conditioning

E

Daily Accessories Circuit #5

2-3X Through These do not change week to week but feel free to pick and choose the days based on available time in your session or what accessory work you need the most help with. A1. Bulgarian Split Squats 8-12 / Leg A2. Wall Sits (Weighted) 30 Seconds A3. Change Plate IYT 8-12

Coaches
More from Weightlifting Friends
coach-avatar Jacob Howard

Coach and Lead Cheerleader

coach-avatar Stephanie Langdon

Your new coach and cheerleader.

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FAQs
Does this program have daily accessory work?
Yes, there is daily accessory work programmed!
Does this program have daily mobility?
Yes, there is a warm-up / movement primer programmed every training session
Can this program be added to a daily CrossFit program?
Most days can be paired with a daily CrossFit protocol however in order to get the most out of your weightlifting training you will be forced to put your effort toward the program that you wish to s ee the greatest progress in.

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