California Strength
Olympic LiftingYou are about to embark on the ultimate 6-week Olympic weightlifting STRENGTH focused mesocycle, run at the beginning of every training year by the California Strength competition weightlifting team.
Your Daily Workouts Include
- Dynamic Warm Ups designed to target the Olympic variation prescribed that day.
- Movement Prep built to take you through 5 minutes of glute activation using a Hip Circle (Howmuchyabench.com) or band from performbetter.com.
- Olympic Variations, Squatting, Pressing and Pulling using a periodization strategy unique to all California Strength programs.
- Accessory Complexes to target specific muscle groups critical to producing the stability necessary to layer on big time strength.
- Customized Cooldown routine that will assist in your recovery between training sessions.
Required Equipment
- Barbell and Bumper Plates
- Set of Dumbbells or Kettle Bells
- Pull Up Station
- 24 Inch Box (for Plyometric movements)
Frequently Asked Questions
Q. How long are the workouts?
A. Five training sessions per week, approximately 60-90 minutes per training session.
Q. How long should I take to rest in between sets?
A. 1 minute 30 seconds - 2 minutes.
Q. Are there demonstration videos included?
A. Yes, and points of performance for every exercise.
Q. Is there an opportunity for coaching during the cycle?
A. Yes, download the free TrainHeroic mobile app and use the Feed feature where you can upload training videos and communicate with our coaching staff.
Q. I have more questions, where can I have those answered?
A. Please email us at info@californiastrength.com
Features5 sessions per week
Must use App app to view and log training
Program Training
Jacked & Tan: 6 Week Mesocycle Layout
A
Work at prescribed % of 1RM in Week 1. Increase in Week 2. Increase in Week 3. Week 4: Go back to Week 2 Training Numbers. Week 5: Go back to Week 3 Training Numbers. Week 6: Max Load (add increase to Week 3 Training Numbers).
Dynamic Warm Up: Snatch
B
Couch Stretch (Left/Right) for 30 seconds Samson Stretch for 30 seconds Lateral Lunge (Left/Right) x 10 yrds Torokhtiy Pulls x 10 reps Muscle Snatch x 10 reps Behind the Neck Press x 5 reps Overhead Squats x 10 reps Snatch Balance x 5 reps Behind the Neck Sots Press x 5 reps Overhead Squat Hops x 5 reps
Movement Prep: Squat/Lower Body
C
Couch Stretch (Left/Right) for 30 seconds Use a Glute Band for remainder of warm up. Squats with Band x 10 reps Forward and Backward Walk with Band x 10 yrds Squatted Lateral Walk with Band x 10 yrds (Left/Right) Barbell Squats (keep weight light) x 10 reps
D
Hang Snatch
4 x 3
E
Back Squat
4 x 6 @ 65 %
F
Snatch Grip Deadlift
4 x 5
G
Barbell Hip Thruster
4 x 5
H1
Back Extension
2 x 10
H2
Partner Assisted Eccentric Hamstring Curl
2 x 10
Cooldown
I
Stretch and hold 60 seconds for Each: Hamstrings Hip Flexors Piriformis Calves Quadriceps Groin Chest Tris
Dynamic Warm Up: Snatch
A
Couch Stretch (Left/Right) for 30 seconds Samson Stretch for 30 seconds Lateral Lunge (Left/Right) x 10 yrds Torokhtiy Pulls x 10 reps Muscle Snatch x 10 reps Behind the Neck Press x 5 reps Overhead Squats x 10 reps Snatch Balance x 5 reps Behind the Neck Sots Press x 5 reps Overhead Squat Hops x 5 reps
Movement Prep: Squat/Lower Body
B
Couch Stretch (Left/Right) for 30 seconds Use a Glute Band for remainder of warm up. Squats with Band x 10 reps Forward and Backward Walk with Band x 10 yrds Squatted Lateral Walk with Band x 10 yrds (Left/Right) Barbell Squats (keep weight light) x 10 reps
C
Snatch
5 x 2 @ 70 %
D
3 Cleans + 1 Jerk
4 x 3
E
Front Squat
1, 3, 3 @ 85, _ , _ %
F1
Strict Press
4 x 5
F2
BB Bent Over Row
4 x 10
G1
Chin Ups
2 x 10
G2
Yates Row
2 x 10
G3
YTW
2 x 10
H1
Barbell Roll Outs
2 x 10
H2
Overhead Med Ball Sit-Ups
2 x 10
H3
Planks
2 x 1:00
Cooldown
I
Stretch and hold 60 seconds for Each: Hamstrings Hip Flexors Piriformis Calves Quadriceps Groin Chest Tris
Dynamic Warm Up: Snatch
A
Couch Stretch (Left/Right) for 30 seconds Samson Stretch for 30 seconds Lateral Lunge (Left/Right) x 10 yrds Torokhtiy Pulls x 10 reps Muscle Snatch x 10 reps Behind the Neck Press x 5 reps Overhead Squats x 10 reps Snatch Balance x 5 reps Behind the Neck Sots Press x 5 reps Overhead Squat Hops x 5 reps
Movement Prep: Squat/Lower Body
B
Couch Stretch (Left/Right) for 30 seconds Use a Glute Band for remainder of warm up. Squats with Band x 10 reps Forward and Backward Walk with Band x 10 yrds Squatted Lateral Walk with Band x 10 yrds (Left/Right) Barbell Squats (keep weight light) x 10 reps
C
Snatch Grip Push Press + 2 Heaving Snatch Balance
4 x 1
D
Clean from Blocks
5 x 2
E
Pause Back Squat
4 x 3
F
Snatch Grip Deficit Deadlift
4 x 5
G1
(w) GHR
3 x 10
G2
Reverse Hyper
3 x 10
Cooldown
H
Stretch and hold 60 seconds for Each: Hamstrings Hip Flexors Piriformis Calves Quadriceps Groin Chest Tris
Dynamic Warm Up: Snatch
A
Couch Stretch (Left/Right) for 30 seconds Samson Stretch for 30 seconds Lateral Lunge (Left/Right) x 10 yrds Torokhtiy Pulls x 10 reps Muscle Snatch x 10 reps Behind the Neck Press x 5 reps Overhead Squats x 10 reps Snatch Balance x 5 reps Behind the Neck Sots Press x 5 reps Overhead Squat Hops x 5 reps
Movement Prep: Squat/Lower Body
B
Couch Stretch (Left/Right) for 30 seconds Use a Glute Band for remainder of warm up. Squats with Band x 10 reps Forward and Backward Walk with Band x 10 yrds Squatted Lateral Walk with Band x 10 yrds (Left/Right) Barbell Squats (keep weight light) x 10 reps
C
Snatch
4 x 1 @ 80 %
D
2 Push Jerks + Split Jerk
4 x 1
E
Back Squat
3, 5, 5 @ 80, _ , _ %
F1
Incline BB Retract and Row
3 x 10
F2
Handstand Pushup
3 x 10
G1
Death March
3 x 20
G2
Back Extension
3 x 10
Cooldown
H
Stretch and hold 60 seconds for Each: Hamstrings Hip Flexors Piriformis Calves Quadriceps Groin Chest Tris
Dynamic Warm Up: Clean
A
30 second Couch Stretch (Left/Right) 30 second Samson Strech 30 second Bar to Quads Squat PVC Stretch Forward Lunge x 10 yrds Lateral Lunge x 10 yrds (Left/Right) High Knee Run x 10 yrds Lateral high Knee Run x 10 yrds (Left/Right) Squat Jumps x 5 reps Torokhtiy Pulls x 5 reps
Movement Prep: Squat/Lower Body
B
Couch Stretch (Left/Right) for 30 seconds Use a Glute Band for remainder of warm up. Squats with Band x 10 reps Forward and Backward Walk with Band x 10 yrds Squatted Lateral Walk with Band x 10 yrds (Left/Right) Barbell Squats (keep weight light) x 10 reps
C
Clean & Jerk
3 x 1 @ 80 %
D
Front Squat
2, 3, 3 @ 80, _ , _ %
E
Clean High Pulls
3, 5, 5
F1
Single-Arm DB Row
3 x 10
F2
Dips
3 x 10
G1
Hanging Leg Raise
3 x 10
G2
GHD Sit Ups
3 x 10
Cooldown
H
Stretch and hold 60 seconds for Each: Hamstrings Hip Flexors Piriformis Calves Quadriceps Groin Chest Tris
