Nationals Prep 2023

Lion Chaser Barbell

Weightlifting
Coach
Brad Jonker

Prepping for a big meet? Struggle with missing the bar out front? Stuck at a plateau? This may be your solution. In this program we spend 15 weeks working on staying over the bar and extending the torso upright through the hips rather than rocking into the bar during the extension. This results in much more balanced and consistent lifts on the platform.

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Balanced Pulls
Balanced pulls mean consistent lifts. We'll emphasize balance on our feet and PUSHING the floor away.
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Consistency
Consistency in your movement is crucial. When it's time to get on the competition platform, consistency is what puts kilos on the scoreboard.
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Simple. Effective.
There's nothing fancy here. This cycle provides a cyclical approach to positional work through the myriad of complexes and block work. Each block builds on the block before.
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 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 // Squat Stand // Bumper Plates // DBs / KBs / Bands
Recommended
Power Rack
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Sample Week
Week 1 of 15-week program
Sunday
1

A

Prone Shoulder Warmup

4 x 10

B

Snatch Complex

5 x 5 @ 50, 52, 55, 57, 60 %

C

Pause Power Jerk

5 x 3 @ 60, 62.5, 65, 67.5, 70 %

D

Tempo Snatch Deadlift

3 x 3 @ 70, 75, 80 %

E

Tempo Back Squat

5 x 5 @ 50, 52.5, 55, 57.5, 60 %

F

Press Behind Neck

6 x 8 @ 60 %

G1

Quadruped Kickback

4 x 8

G2

Prone I, Y, T Raise

4 x 9

H

Jefferson Curl

4 x 3

Monday
2

A

Tempo Overhead Squat

5 x 5 @ 50, 52.5, 55, 57.5, 60 %

B

Block Power Clean

5 x 3 @ 60, 62.5, 65, 67.5, 70 %

C

Block Clean Pull

4 x 5 @ 80, 84, 87, 90 %

D

Tempo Jerk Dip

4 x 3 @ 85 %

E1

Touchdown Squat / Box Pistol

4 x 8

E2

Hurdle Hop: standard

4 x 6

F1

Lateral Monster Walk

4 x 12

F2

Inverted Row

4 x 6

G

Kettlebell Swing

4 x 20

Wednesday
3

A

Block Power Snatch

5 x 3 @ 60, 62.5, 65, 67.5, 70 %

B

Clean Complex

5 x 5 @ 60, 62.5, 65, 67.5, 70 %

C

Tempo Front Squat

5 x 5 @ 50, 52.5, 55, 57.5, 60 %

D1

Seated Good Morning

5 x 8

D2

Seated External Rotation

5 x 8

E1

Suitcase Carry

4 x 50

E2

Scap Pullup

4 x 6

Thursday
4

A

Tempo Push Press

5 x 4 @ 60, 62.5, 65, 67.5, 70 %

B

Power Jerk Recovery

4 x 2 @ 90, 93, 97, 100 %

C

Block Snatch High Pull

4 x 4 @ 80, 83, 86, 90 %

D1

Bench Glute Bridge

4 x 10 @ 50 %

D2

Half Prone Angel

4 x 6

E1

Tempo Goblet Squat

4 x 8

E2

Nordic Curl Eccentrics

4 x 6

F1

Bicep Curl

4 x 12

F2

Push Up

4 x 8

Friday
5

A

Block Snatch

5 x 3 @ 65, 67.5, 70, 72.5, 75 %

B

Block Clean and Jerk

5 x 5 @ 65, 67.5, 70, 72.5, 75 %

C

Tempo Clean Deadlift

3 x 3 @ 70, 75, 80 %

D

Snatch Press w/ bands

5 x 6

E1

Deficit Split Squat

5 x 8

E2

Seated box Jump

5 x 4

F1

GHD Hip Extension

4 x 8

F2

SA OH KB Carry

4 x 50

Coach
More from Lion Chaser Barbell
coach-avatar Brad Jonker

Coach Brad has been coaching weightlifters since 2011 with many National medalists, champions and a couple of Team USA athletes.

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Do you REALLY want to improve?

This program will likely add kilos to your total. Doing the work is up to you.

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FAQs
What if I miss a day of training?
No problem! As long as you do your training days in order each week, you'll be just fine. The program is designed to get the priority exercise selection done in the first three days of each week with days 4 and 5 acting as 'enhancement' days.
Does this mean I'm a part of Lion Chaser Barbell's weightlifting team?
No. It could become a possibility though.
Should I do this program if I'm just a beginner?
I would recommend skipping the program unless you've had at least 1.5 to 2 years of training under your belt. The volume isn't extreme, but coupled with the exercise selection in the first half of the program, it could prove to be a bit of a struggle for a beginner.
Could I use this program even if I'm not prepping for a meet?
Absolutely! This program is designed to increase your platform total but still has multiple strength maxes along the way. By the end of the program, you'll be able to establish working maxes for your next program with all of the main lifts.

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