Release Point Training
Strength & Conditioning, Weightlifting, Power Sports , Tactical / MilitaryRelease Point: Strength & Twitch is all about looking good and getting strong. This is a 12 week progression that blends bodybuilding accessories with squat bench deadlift and olympic lifting. You will build hypertrophy, positional strength through the olympic lifts, and some bunnies from plyometrics. You can expect to snatch and clean twice a week as well as bench 1-2 times a week.
The Style: This program reflects a soviet style program in a sense. There is a 4-week volume phase, 4-week accumulation phase, and finishes off with a 3 week peak phase and a final week of testing. The focus of this program to accumulating reps and dialing in technique. We lay a foundation and build off of it.
Key goals: Obviously we all want new 1rm's, and you are likely to get them through this program. But even if they are not sure drastic, this program is built around technical proficiency. The majority of the work is built around 70-85% so you can absolutely dial in your technique. We work through certain positions to strengthen our olympic lifts and we for sure do not skip upper body bodybuilding and accessories to get yoked AF.
1 sessions per week
Must use App app to view and log training
Program Training
Prep
A
General movement prep
Going to give some options for warming up throughout this program. You should not be taking any longer than 5-10 minutes to warm-up for these training sessions. This program is not about mobility, although accumulating reps throughout it on the snatch and clean and jerk will improve your mobility simply by training the movements. This will be general primer drills you can use to warmup for the olympic lifts and sprinting. For olympic lifting primers, pick no more than 3 primers and do 1-3 sets of 2-5 reps. You can do an empty barbell or keep them very light. the Intent of these is to feel certain positions in the lifts and dial your technique in. Snatch options: -Burgener warmup -Slow snatch pull (:03-:05 count on the concentric pull) -Tall snatch -No feet no hook snatch -Snatch grip sotts press -Strict muscle snatch -Snatch grip helicopter (hold barbell over your head in a snatch grip and just rotate as far as possible back and forth) Clean options: -Slow clean pull (:03-:05 count on concentric pull) -Tall clean -No feet no hook clean -Sotts press from front rack Jerk options: -Tall jerk -Jerk w/ pause in the hole -Strict press -Handstand holds -Close grip overhead squats Sprinting: (do these before the running sessions) -A skip -B skip -Skip for height -Skip for distance -Carioca -3 step sprint primer (full sprint for only 3 steps and decelerate) -Power strides for 10-30y (over emphasize your stride length and focus on exploding with each step) General shoulder health: -Dead hangs -SA KB bottoms up waiter carry or iso hold (:15-:30, go light) -Handstand holds -Cable internal and external rotations -Balboas Hips/lower back: -90-90 hip flips -1/2K T-spine around the world -Couch stretch -Barbell side bends and rotations -Zercher Jefferson curls -Cossack squat iso as deep as possible
Speed/Agility
B
RPS&S TWITCH
5x2 seated broad jumps to box 5x5 SL hops for height
Strength/Power
C
Strength/Weightlifting RPS&S
5x5 Power clean from blocks or hang power clean(at knee or just above knee) @ 70% (rest 2:00) 5x5 Back squat @ 70% (perform every :90) 4x3 Behind the neck jerk @ 70% (rest :90)
accessories
D
RPS&S accessories
3-4 rounds for quality: all done @ RPE 7.5/8.5 20 DB walking lunges 20-30 GHD's :30 handstand hold
Prep
A
General movement prep
Going to give some options for warming up throughout this program. You should not be taking any longer than 5-10 minutes to warm-up for these training sessions. This program is not about mobility, although accumulating reps throughout it on the snatch and clean and jerk will improve your mobility simply by training the movements. This will be general primer drills you can use to warmup for the olympic lifts and sprinting. For olympic lifting primers, pick no more than 3 primers and do 1-3 sets of 2-5 reps. You can do an empty barbell or keep them very light. the Intent of these is to feel certain positions in the lifts and dial your technique in. Snatch options: -Burgener warmup -Slow snatch pull (:03-:05 count on the concentric pull) -Tall snatch -No feet no hook snatch -Snatch grip sotts press -Strict muscle snatch -Snatch grip helicopter (hold barbell over your head in a snatch grip and just rotate as far as possible back and forth) Clean options: -Slow clean pull (:03-:05 count on concentric pull) -Tall clean -No feet no hook clean -Sotts press from front rack Jerk options: -Tall jerk -Jerk w/ pause in the hole -Strict press -Handstand holds -Close grip overhead squats Sprinting: (do these before the running sessions) -A skip -B skip -Skip for height -Skip for distance -Carioca -3 step sprint primer (full sprint for only 3 steps and decelerate) -Power strides for 10-30y (over emphasize your stride length and focus on exploding with each step) General shoulder health: -Dead hangs -SA KB bottoms up waiter carry or iso hold (:15-:30, go light) -Handstand holds -Cable internal and external rotations -Balboas Hips/lower back: -90-90 hip flips -1/2K T-spine around the world -Couch stretch -Barbell side bends and rotations -Zercher Jefferson curls -Cossack squat iso as deep as possible
B1
Spoto Press
5 x 5
B2
Weighted Chin Ups
5 x 7
C1
DB alternating strict press standing
4 x 10
C2
Chest-Supported DB Row
4 x 12
D1
DB Lateral Raise
3 x 15
D2
EZ Bar Skull Crusher
3 x 15
D3
EZ Bar Curl
3 x 15
Prep
A
General movement prep
Going to give some options for warming up throughout this program. You should not be taking any longer than 5-10 minutes to warm-up for these training sessions. This program is not about mobility, although accumulating reps throughout it on the snatch and clean and jerk will improve your mobility simply by training the movements. This will be general primer drills you can use to warmup for the olympic lifts and sprinting. For olympic lifting primers, pick no more than 3 primers and do 1-3 sets of 2-5 reps. You can do an empty barbell or keep them very light. the Intent of these is to feel certain positions in the lifts and dial your technique in. Snatch options: -Burgener warmup -Slow snatch pull (:03-:05 count on the concentric pull) -Tall snatch -No feet no hook snatch -Snatch grip sotts press -Strict muscle snatch -Snatch grip helicopter (hold barbell over your head in a snatch grip and just rotate as far as possible back and forth) Clean options: -Slow clean pull (:03-:05 count on concentric pull) -Tall clean -No feet no hook clean -Sotts press from front rack Jerk options: -Tall jerk -Jerk w/ pause in the hole -Strict press -Handstand holds -Close grip overhead squats Sprinting: (do these before the running sessions) -A skip -B skip -Skip for height -Skip for distance -Carioca -3 step sprint primer (full sprint for only 3 steps and decelerate) -Power strides for 10-30y (over emphasize your stride length and focus on exploding with each step) General shoulder health: -Dead hangs -SA KB bottoms up waiter carry or iso hold (:15-:30, go light) -Handstand holds -Cable internal and external rotations -Balboas Hips/lower back: -90-90 hip flips -1/2K T-spine around the world -Couch stretch -Barbell side bends and rotations -Zercher Jefferson curls -Cossack squat iso as deep as possible
Speed/Agility
B
RPS&S TWITCH
5x2 seated box jumped to as high as possible
Strength/Power
C
Strength/Weightlifting RPS&S
5x5 Snatch from blocks or hang power snatch (at knee or just above knee) @ 70% (rest 2:00) 5x5 Front squat @ 70% (every :90) 4x5 Clean pull w/ :01 pause at knee @ 60% of 1rm deadlift
accessories
D
RPS&S accessories
3-4 rounds for quality: all done @ RPE 7.5/8 8x DB windmills 12x hanging leg raises 40y KB farmers carry (fat gripz if you have them)
Prep
A
General movement prep
Going to give some options for warming up throughout this program. You should not be taking any longer than 5-10 minutes to warm-up for these training sessions. This program is not about mobility, although accumulating reps throughout it on the snatch and clean and jerk will improve your mobility simply by training the movements. This will be general primer drills you can use to warmup for the olympic lifts and sprinting. For olympic lifting primers, pick no more than 3 primers and do 1-3 sets of 2-5 reps. You can do an empty barbell or keep them very light. the Intent of these is to feel certain positions in the lifts and dial your technique in. Snatch options: -Burgener warmup -Slow snatch pull (:03-:05 count on the concentric pull) -Tall snatch -No feet no hook snatch -Snatch grip sotts press -Strict muscle snatch -Snatch grip helicopter (hold barbell over your head in a snatch grip and just rotate as far as possible back and forth) Clean options: -Slow clean pull (:03-:05 count on concentric pull) -Tall clean -No feet no hook clean -Sotts press from front rack Jerk options: -Tall jerk -Jerk w/ pause in the hole -Strict press -Handstand holds -Close grip overhead squats Sprinting: (do these before the running sessions) -A skip -B skip -Skip for height -Skip for distance -Carioca -3 step sprint primer (full sprint for only 3 steps and decelerate) -Power strides for 10-30y (over emphasize your stride length and focus on exploding with each step) General shoulder health: -Dead hangs -SA KB bottoms up waiter carry or iso hold (:15-:30, go light) -Handstand holds -Cable internal and external rotations -Balboas Hips/lower back: -90-90 hip flips -1/2K T-spine around the world -Couch stretch -Barbell side bends and rotations -Zercher Jefferson curls -Cossack squat iso as deep as possible
B1
Dip
5 x 10
B2
Momentum row
5 x 10
C
Lat Pulldown
5 x 10
D1
Incline DB Bench Press
5 x 10
D2
1-Arm DB Row
5 x 10
E
DB Windmill
3 x 8
F
Overhead Yoke Carry
3 x 30
G
Clapping Push-Up
1 x 70
Prep
A
General movement prep
Going to give some options for warming up throughout this program. You should not be taking any longer than 5-10 minutes to warm-up for these training sessions. This program is not about mobility, although accumulating reps throughout it on the snatch and clean and jerk will improve your mobility simply by training the movements. This will be general primer drills you can use to warmup for the olympic lifts and sprinting. For olympic lifting primers, pick no more than 3 primers and do 1-3 sets of 2-5 reps. You can do an empty barbell or keep them very light. the Intent of these is to feel certain positions in the lifts and dial your technique in. Snatch options: -Burgener warmup -Slow snatch pull (:03-:05 count on the concentric pull) -Tall snatch -No feet no hook snatch -Snatch grip sotts press -Strict muscle snatch -Snatch grip helicopter (hold barbell over your head in a snatch grip and just rotate as far as possible back and forth) Clean options: -Slow clean pull (:03-:05 count on concentric pull) -Tall clean -No feet no hook clean -Sotts press from front rack Jerk options: -Tall jerk -Jerk w/ pause in the hole -Strict press -Handstand holds -Close grip overhead squats Sprinting: (do these before the running sessions) -A skip -B skip -Skip for height -Skip for distance -Carioca -3 step sprint primer (full sprint for only 3 steps and decelerate) -Power strides for 10-30y (over emphasize your stride length and focus on exploding with each step) General shoulder health: -Dead hangs -SA KB bottoms up waiter carry or iso hold (:15-:30, go light) -Handstand holds -Cable internal and external rotations -Balboas Hips/lower back: -90-90 hip flips -1/2K T-spine around the world -Couch stretch -Barbell side bends and rotations -Zercher Jefferson curls -Cossack squat iso as deep as possible
B
Depth Jump
5 x 2
Strength/Power
C
Strength/Weightlifting RPS&S
5x3 clean + 2 jerks @ 70% of max clean and jerk 4x7 Back squat @ 70% 5x5 Push press @ 70%
ACCESSORIES
D
RPS&S accessories
3-4 rounds for quality: all done @ RPE 7.5/8 15x Back extensions (add a barbell on your back or hold weight at your chest) 5-10x Skater squats (each leg) 5-15 chin-ups (bodyweight)
Prep
A
General movement prep
Going to give some options for warming up throughout this program. You should not be taking any longer than 5-10 minutes to warm-up for these training sessions. This program is not about mobility, although accumulating reps throughout it on the snatch and clean and jerk will improve your mobility simply by training the movements. This will be general primer drills you can use to warmup for the olympic lifts and sprinting. For olympic lifting primers, pick no more than 3 primers and do 1-3 sets of 2-5 reps. You can do an empty barbell or keep them very light. the Intent of these is to feel certain positions in the lifts and dial your technique in. Snatch options: -Burgener warmup -Slow snatch pull (:03-:05 count on the concentric pull) -Tall snatch -No feet no hook snatch -Snatch grip sotts press -Strict muscle snatch -Snatch grip helicopter (hold barbell over your head in a snatch grip and just rotate as far as possible back and forth) Clean options: -Slow clean pull (:03-:05 count on concentric pull) -Tall clean -No feet no hook clean -Sotts press from front rack Jerk options: -Tall jerk -Jerk w/ pause in the hole -Strict press -Handstand holds -Close grip overhead squats Sprinting: (do these before the running sessions) -A skip -B skip -Skip for height -Skip for distance -Carioca -3 step sprint primer (full sprint for only 3 steps and decelerate) -Power strides for 10-30y (over emphasize your stride length and focus on exploding with each step) General shoulder health: -Dead hangs -SA KB bottoms up waiter carry or iso hold (:15-:30, go light) -Handstand holds -Cable internal and external rotations -Balboas Hips/lower back: -90-90 hip flips -1/2K T-spine around the world -Couch stretch -Barbell side bends and rotations -Zercher Jefferson curls -Cossack squat iso as deep as possible
B
Snatch Deadlift
4 x 5
Strength/Power
C
Strength/Weightlifting RPS&S
EMOM x 20 Minute 1: 5 close grip bench press @ 65% Minute 2: 5 power snatches @ 65%
D
Klokov pull
3 x 8
