Super Total v1 - 14 Weeks
Pride Conditioning
WeightliftingThe most comprehensive Super Total program we’ve ever written. Period.
This is a 14-week intermediate-level system designed to take you from high-volume base building all the way to a fully peaked Super Total Max Day — where you put everything on the platform.
We start by building the engine:
Strategic volume blocks
Technical refinement
Strength accumulation
Then we shift gears:
Intensification phases
Specific super total prep
Full peak into max attempts
This isn’t theory. This is battle-tested.
We’ve run this with dozens of lifters — and every single one has hit a PR on individual lifts and their total.
I personally added:
+35kg to my total last year
+40kg on top of that this year
This system works.
💪 Program Structure
14 Weeks
6 Training Days Per Week
1 Optional Accessory & Conditioning Day
Structured Olympic Lifting + Powerlifting integration
Peaking protocol built specifically for Super Total performance
Who It’s For:
Intermediate lifters
Athletes who already understand the lifts
Lifters ready to push their total to the next level
Competitors preparing for a Super Total event
What Makes This Different:
This isn’t a generic mashup of powerlifting and weightlifting.
This is a systemized progression model that balances:
Speed & explosiveness
Absolute strength
Recovery management
Technical efficiency
Intelligent peaking
If you want to add serious kilos to your total — this is the program.
You don’t just train. You build momentum for 14 weeks… And you cash it in on max day.
Conditioning
A
WEIGHTLIFTING WARMUP 2
1. 5:00 BIKE OR ROW 2. DYNAMIC WARMUP...HIGH KNEE STEPS...HURDING TURTLES...BANDED WALK (10 STEPS - LEFT - RIGHT - FORWARD - BACKWARD) 3. YOUR CHOICE PICK ONE: 10 SEATED BOX JUMP (BOX YOU ARE JUMPING ON SHOULD BE HIGHER THAN BOX YOU ARE SITTING ON) 10 SNAP DOWN TO VERTICAL JUMP TO BROAD JUMP TO BOX JUMP 5 ROUNDS OF 3 HURDLE HOP TO 1 BOX JUMP 5 ROUNDS OF 1 SNAP DOWN TO VERTICAL JUMP TO BOX JUMP TO DEPTH JUMP TO BOX JUMP 4. SHOULDER MOBILITY WITH PIPE 5. SQUAT MOBILITY
B
MUSCLE SNATCH + OHS
4 x 1
C
TEMPO SNATCH
6 x 2 @ 50, 60, 70, 70, 70, 70 %
D
HIP CLEAN
6 x 2 @ 50, 60, 65, 65, 65, 65 %
E
Push Press
5 x 2 @ 50, 60, 60, 60, 60 %
F1
Goblet Squat
4 x 8
F2
Seated Cable Row
4 x 8
F3
Boat/Canoe
4 x 0:05
Conditioning
A
WEIGHTLIFTING WARMUP 2
1. 5:00 BIKE OR ROW 2. DYNAMIC WARMUP...HIGH KNEE STEPS...HURDING TURTLES...BANDED WALK (10 STEPS - LEFT - RIGHT - FORWARD - BACKWARD) 3. YOUR CHOICE PICK ONE: 10 SEATED BOX JUMP (BOX YOU ARE JUMPING ON SHOULD BE HIGHER THAN BOX YOU ARE SITTING ON) 10 SNAP DOWN TO VERTICAL JUMP TO BROAD JUMP TO BOX JUMP 5 ROUNDS OF 3 HURDLE HOP TO 1 BOX JUMP 5 ROUNDS OF 1 SNAP DOWN TO VERTICAL JUMP TO BOX JUMP TO DEPTH JUMP TO BOX JUMP 4. SHOULDER MOBILITY WITH PIPE 5. SQUAT MOBILITY
B
Hang Power Snatch
6 x 2 @ 50, 60, 70, 70, 70, 70 %
C
Hang Power Clean
6 x 2 @ 50, 60, 70, 70, 70, 70 %
D
Back Squat
7 x 2 @ 50, 70, 80, 80, 80, 80, 80 %
E1
DB WALKING DEADLIFT (DEATH MARCH)
4 x 16
E2
DB CURL & PRESS
4 x 8
F
GHD Sit-Up
4 x 12
Conditioning
A
WEIGHTLIFTING WARMUP 2
1. 5:00 BIKE OR ROW 2. DYNAMIC WARMUP...HIGH KNEE STEPS...HURDING TURTLES...BANDED WALK (10 STEPS - LEFT - RIGHT - FORWARD - BACKWARD) 3. YOUR CHOICE PICK ONE: 10 SEATED BOX JUMP (BOX YOU ARE JUMPING ON SHOULD BE HIGHER THAN BOX YOU ARE SITTING ON) 10 SNAP DOWN TO VERTICAL JUMP TO BROAD JUMP TO BOX JUMP 5 ROUNDS OF 3 HURDLE HOP TO 1 BOX JUMP 5 ROUNDS OF 1 SNAP DOWN TO VERTICAL JUMP TO BOX JUMP TO DEPTH JUMP TO BOX JUMP 4. SHOULDER MOBILITY WITH PIPE 5. SQUAT MOBILITY
B
Bench Press
3, 2, 1, 1, 1, 1, 1, 1 @ 50, 60, 70, 80, 90, 90, 90, 90 %
C
HIP SNATCH
6 x 2 @ 50, 60, 65, 65, 65, 65 %
D
TEMPO CLEAN
6 x 2 @ 50, 60, 70, 70, 70, 70 %
E
BTN SNATCH GRIP PUSH PRESS
6 x 2 @ 50, 60, 70, 70, 70, 70 %
F1
Leg Extension
4 x 12
F2
FRONT SIDE REAR LATERAL RAISE SUPERSET
4 x 24
F3
BACK RAISE - WEIGHTED
4 x 12
Circuit
A
WU: 5:00 BIKE OR ROW OR 1,000M RUN ... MOBILITY: STRETCH & ROLL AS NEEDED ... STRENGTH: 4 ROUNDS 10 INCLINE DB BENCH PRESS 10 CHEST SUPPORTED INCLINE DB ROW ... ACC: 4 ROUNDS 5 DIPS 3 PULL UPS ... CORE & CONDITIONING: 1 ROUND 10/10 DB SNATCH 500M SKI 20 DOUBLE KB SWING 500M ROW 20 BURPEE BOX JUMPS 1,000M C2 BIKE 10 TOES TO BAR 10 AB WHEEL ROLL OUT 10/10 OPPOSITE TOE TOUCH JACKKNIFE 20 ABMAT SITUP
Conditioning
A
WEIGHTLIFTING WARMUP 2
1. 5:00 BIKE OR ROW 2. DYNAMIC WARMUP...HIGH KNEE STEPS...HURDING TURTLES...BANDED WALK (10 STEPS - LEFT - RIGHT - FORWARD - BACKWARD) 3. YOUR CHOICE PICK ONE: 10 SEATED BOX JUMP (BOX YOU ARE JUMPING ON SHOULD BE HIGHER THAN BOX YOU ARE SITTING ON) 10 SNAP DOWN TO VERTICAL JUMP TO BROAD JUMP TO BOX JUMP 5 ROUNDS OF 3 HURDLE HOP TO 1 BOX JUMP 5 ROUNDS OF 1 SNAP DOWN TO VERTICAL JUMP TO BOX JUMP TO DEPTH JUMP TO BOX JUMP 4. SHOULDER MOBILITY WITH PIPE 5. SQUAT MOBILITY
B
Muscle Snatch
3 x 2
C
Snatch
2, 1, 1, 1, 1, 1, 1, 1 @ 50, 60, 70, 80, 85, 90, 90, 90 %
D
Clean & Jerk
2, 1, 1, 1, 1, 1, 1 @ 60, 70, 80, 85, 90, 90, 90 %
E
Front Squat
5 x 2 @ 70, 80, 80, 80, 80 %
F1
Backward Sled Drag
4 x 100
F2
BANDED GOOD MORNING
4 x 20
F3
CHINESE PLANK HOLD
4 x 1:00
A
Bench Press
7 x 3 @ 50, 60, 70, 75, 75, 75, 75 %
B
Deadlift
3, 2, 1, 1, 1, 1, 1, 1 @ 50, 60, 70, 80, 80, 80, 80, 80 %
C
Weighted Push Up
5 x 5
D1
Romanian Deadlift
4 x 5 @ 50 %
D2
Strict Press
4 x 5
E1
Side Lying External Rotation
3 x 20
E2
DB Wrist Curl
3 x 20
