Olympic Strength & Hypertrophy
California Strength
Weightlifting, Olympic Lifting, Strength & Conditioning, Functional Fitness, Functional TrainingWelcome to the Olympic Strength & Hypertrophy Program—a training regimen crafted for athletes of all levels seeking to increase size, make significant strength gains in squats, pulls, and presses, all while refining their Olympic lifting technique.
Whether you're a seasoned lifter or an intermediate athlete with experience in Olympic lifting, the Olympic Strength & Hypertrophy Program is your key to unlocking a new level of performance. Join me as we embark on a journey that challenges your limits, builds impressive strength, and enhances your physique through a strategic blend of hypertrophy and Olympic lifting.
A
Dynamic Warm Up: Snatch
Movement Prep
B
Movement Prep
Mini-Band Glute Activation Circuit x10yds each Hip Flexor Stretch x 60s each Band Pull-Apart 3x10
C
2 Snatch Grip Push Presses + 2 Heaving Snatch Balances
4 x 1
D
Clean + 2 Front Squat
4 x 1
E
Back Squat
3 x 10
F
Snatch High Pull + 3 Low Hang Snatch Pulls
3 x 1
G1
Single-Arm Dumbbell Row
3 x 10
G2
Dips
3 x 12
Recovery
H
Cooldown
Stretch and hold 60 seconds for Each: Hamstrings Hip Flexors Piriformis Calves Quadriceps Groin Chest Tris
A
Dynamic Warm Up: Snatch
Movement Prep
B
Movement Prep
Mini-Band Glute Activation Circuit x10yds each Hip Flexor Stretch x 60s each Band Pull-Apart 3x10
C
Snatch
5 x 2
D
3 Cleans + 1 Jerk
4 x 1
E
Tempo Front Squat
4 x 2
F1
DB SL RDL
3 x 8
F2
Standing Box Jump
3 x 5
G1
Dead Bug
3 x 20
G2
Side Plank
3 x 45
Recovery
H
Cooldown
Stretch and hold 60 seconds for Each: Hamstrings Hip Flexors Piriformis Calves Quadriceps Groin Chest Tris
A
Dynamic Warm Up: Snatch
Movement Prep
B
Movement Prep
Mini-Band Glute Activation Circuit x10yds each Hip Flexor Stretch x 60s each Band Pull-Apart 3x10
C
Spitz Snatch: Muscle Snatch 'into' Overhead Squat
5 x 2
D
Clean from Blocks
5 x 2
E
2 Second Pause Back Squat
4 x 5
F
Snatch Grip Deficit Deadlift
3 x 5
G1
Dumbbell Skull Crushers
3 x 10
G2
Barbell Bicep Curls
3 x 12
Recovery
H
Cooldown
Stretch and hold 60 seconds for Each: Hamstrings Hip Flexors Piriformis Calves Quadriceps Groin Chest Tris
A
Dynamic Warm Up: Snatch
Movement Prep
B
Movement Prep
Mini-Band Glute Activation Circuit x10yds each Hip Flexor Stretch x 60s each Band Pull-Apart 3x10
C
Snatch High Pull + Low Hang Snatch High Pull + Low Hang Power Snatch
4 x 1
D
Power Clean
4 x 2
E
Split Jerk
4 x 3
F1
Single Arm Overhead Lateral Step Up
3 x 8
F2
Under Hand Vertical Med Ball Throw
3 x 6
G1
Bicycle
3 x MAX @ 60
G2
Planks
3 x 60
Recovery
H
Cooldown
Stretch and hold 60 seconds for Each: Hamstrings Hip Flexors Piriformis Calves Quadriceps Groin Chest Tris
A
Dynamic Warm Up: Snatch
Movement Prep
B
Movement Prep
Mini-Band Glute Activation Circuit x10yds each Hip Flexor Stretch x 60s each Band Pull-Apart 3x10
C
Snatch
5 x 1
D
Clean
3 x 3
E
Back Squat
3, 5, 5
F1
DB Curl To Arnold Press
3 x 10
F2
Plyo Push-Up
3 x 10
Recovery
G
Cooldown
Stretch and hold 60 seconds for Each: Hamstrings Hip Flexors Piriformis Calves Quadriceps Groin Chest Tris
Dave Spitz
Dave specializes in preparing the nation's top college football players for the NFL Scouting Combine and has 15+ years of coaching experience working with many of the top players in the NFL.
I’m so confident that you'll love this program that if you’re not 100% satisfied by the end of your first seven days, we’ll give you a full refund. You can upgrade, switch between our suite of teams or cancel at anytime.
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