Nationals Prep 2025
Lion Chaser Barbell
WeightliftingThis is a 14 week training cycle intended to have the cycle competition at the end of week 13. The first two blocks of the cycle's volume ratios place an emphasis on pull positions and strength. The third block is a traditional competition prep block. This is a very similar outline to the training cycle Autumn Sands followed training through the 2025 Youth World Championships in Peru and peaking at the 2025 Youth National Championships in Colorado Springs. This program provided the greatest improvement in competition numbers in her stellar career.
A1
General Warmup
1 x 5:00
A2
Prone Shoulder Warmup
4 x 6
A3
McGill Big 3
For Completion
B1
Snatch High Pull
4 x 3 @ 70, 77.5, 85, 85 %
B2
Yo-Yo Power Snatch
5 x 7 @ 65, 70, 70, 70, 70 %
C1
Press Behind Neck
5 x 5 @ 65, 65, 65, 70, 70 %
C2
Back Squat
6 x 6 @ 65, 70, 70, 70, 70, 70 %
D1
Suitcase Carry
3 x 40
D2
Side Plank
3 x 30
D3
Lateral Monster Walk
3 x 12
A1
General Warmup
1 x 5:00
A2
Prone Shoulder Warmup
4 x 6
A3
McGill Big 3
For Completion
B1
Press Behind Neck
2 x 5
B2
Power Jerk
4, 3, 3, 3, 3 @ 65, 70, 70, 70, 70 %
C1
Block Snatch Pull with Hold
4, 3, 3, 2, 2, 2, 2 @ 70, 77.5, 85, 90, 90, 95, 95 %
C2
Reverse Hyper
4 x 15 @ 50 %
C3
Bulgarian Split Squat
4 x 8
C4
Inverted Row
4 x 8
A1
General Warmup
1 x 5:00
A2
Prone Shoulder Warmup
4 x 6
A3
McGill Big 3
For Completion
B
Snatch Balance
4, 4, 3, 3, 3 @ 67.5, 72.5, 77.5, 77.5, 77.5 %
C1
Clean High Pull
4 x 3 @ 70, 77.5, 85, 85 %
C2
Yo-Yo Power Clean
5 x 7 @ 65, 70, 70, 70, 70 %
D1
Back Squat
6 x 6 @ 65, 70, 70, 70, 70, 70 %
D2
DB Bench Press
3 x 8
D3
Hanging Twisting Knee Tuck
3 x 8
D4
Nordic Curl
3 x 6
A1
General Warmup
1 x 5:00
A2
Prone Shoulder Warmup
4 x 6
A3
McGill Big 3
For Completion
B1
Push Press
5 x 5 @ 65, 70, 70, 70, 70 %
B2
Clean Complex
4, 3, 3, 3, 3, 3 @ 70, 75, 80, 85, 85, 85 %
B3
Good Morning
4 x 4 @ 35, 35, 40, 40 %
C1
Pull Up
3 x 8
C2
Tricep Extension
3 x 12
C3
Tempo Goblet Squat
3 x 4
Brad Jonker
Coach Jonker is the head coach of Lion Chaser Barbell in the Kansas City area and has coached an incredible team of youth and junior athletes over the years. His team has racked up over 100 National medals with six National Champions and five Team USA roster spots.
There is no getting around it in weightlifting. Either you do the work or you don't.
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