California Strength
Olympic LiftingThe greatest strength cycle in Olympic weightlifting just got better! Up for the rigors of Jacked & Tan but ready to go full program? Jacked & Tanner follows the same 6-week Olympic weightlifting mesocycle but with 9 sessions each week instead of 5. That means 3 double day's for double the gains!
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. Nine 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
Features9 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).
AM Session: 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
AM Session: 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
2 Snatch High Pulls + Power Snatch
4 x 1
E
Power Clean + 2 Front Squats
4 x 1
F
2 Push Presses + 2 Push Jerks
4 x 1
G
Hang Snatch
4 x 3
H
Back Squat
4 x 6 @ 65 %
I
Snatch Grip Deadlift
4 x 5
J
Barbell Hip Thruster
4 x 5
K1
Back Extension
3 x 10
K2
Partner Assisted Eccentric Hamstring Curl
3 x 10
Cooldown
L
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
E1
Strict Press
4 x 5
E2
BB Bent Over Row
4 x 10
F1
Pull-Ups
2 x 10
F2
Yates Row
3 x 8
F3
YTW
3 x 8
G1
Barbell Roll Outs
2 x 10
G2
Overhead Med Ball Sit-Ups
2 x 10
G3
Planks
2 x 1:00
Cooldown
H
Stretch and hold 60 seconds for Each: Hamstrings Hip Flexors Piriformis Calves Quadriceps Groin Chest Tris
AM Session: 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
AM Session: 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
PC + HC
5 x 1
D
Snatch Grip Push Press + 2 Heaving Snatch Balance
5 x 1
E
Front Squat
1, 3, 3, 3 @ 85, _ , _ , _ %
F
Clean from Blocks
5 x 2
G
Pause Back Squat
4 x 3
H
Snatch Grip Deficit Deadlift
4 x 5
I1
(w) GHR
3 x 10
I2
Reverse Hyper
3 x 10
Cooldown
J
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 Deadlift + Low Hang Snatch
6 x 1
D
Power Clean
4 x 2
E
2 Push Jerks + Split Jerk
4 x 1
F
(w) Touch and Go Box Squat
5 x 3
G1
Single-Arm DB Row
3 x 10
G2
Reverse DB Fly
3 x 10
H1
Hanging Leg Raise
3 x 10
H2
GHD Sit Ups
3 x 10
H3
Plank
3 x 1:00
Cooldown
I
Stretch and hold 60 seconds for Each: Hamstrings Hip Flexors Piriformis Calves Quadriceps Groin Chest Tris
AM Session: 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
AM Session: 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
Power Snatch + 2 Hang Snatches
4 x 1
D
Power Clean + 3 Push Presses
4 x 1
E
Tempo Front Squat
4 x 2
F
Snatch
4 x 1 @ 80 %
G
Clean & Jerk
3 x 1 @ 80 %
H
Back Squat
3, 5, 5 @ 80, _ , _ %
I1
Cal Strength Extensions
3 x 10
I2
DB SL RDL
3 x 10
Cooldown
J
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
Muscle Snatch
4 x 3
D
Front Squat
2, 3, 3 @ 80, _ , _ %
E
Clean High Pulls
3, 5, 5
F1
Pull-Ups
3 x 10
F2
(w) Hand Stand Push Ups
3 x 10
Cooldown
G
Stretch and hold 60 seconds for Each: Hamstrings Hip Flexors Piriformis Calves Quadriceps Groin Chest Tris
