1Kilo Competitors Team (Yellow

1Kilo

Weightlifting
Coaches
Wil Fleming and Dominik Polverini

1Kilo is one of the most successful weightlifting teams in the United States. We have won the American Open as a combined mens and womens team, we have multiple national champion lifters and dozens of masters national champions. A 1Kilo athlete even earned a spot on the 2024 Paris Olympic team.

In the 1kilo yellow team you will receive programming 5 days per week, roughly corresponding to the USAW national calendar. This programming will help you improve your snatch, clean and jerk, pulls and squats. Importantly you will achieve PR's in the total in training and in competition.

Expect sessions to range from 65-95 minutes in length

You will receive weekly video analysis by a 1KIlo National level coach or above.

benefit-image-0
Improved Snatch and CJ PR's
Through proper selection of technical variations and weekly coaching you will hit PR's in your snatch and clean and jerk.
benefit-image-1
Improved Snatch and CJ PR's
Through proper selection of technical variations and weekly coaching you will hit PR's in your snatch and clean and jerk.
benefit-image-2
Squat PR's
Your legs will get stronger and you'll hit new bests in the front and back squat!
benefit-image-3
Improved technical proficiency
You'll have the chance to be coached by a USAW Sr. international coach, of which there are less than 15 active in the US, and a USAW National Coach. We will talk technique to make sure you are the best in the gym.
benefit-image-4
Improved Snatch and CJ PR's
Through proper selection of technical variations and weekly coaching you will hit PR's in your snatch and clean and jerk.
benefit-image-5
Squat PR's
Your legs will get stronger and you'll hit new bests in the front and back squat!
benefit-image-6
Improved technical proficiency
You'll have the chance to be coached by a USAW Sr. international coach, of which there are less than 15 active in the US, and a USAW National Coach. We will talk technique to make sure you are the best in the gym.
Features
feature-icon
Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
feature-icon
Programming 5 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
feature-icon
Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
feature-icon
Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
feature-icon
Committed Teammates
A vibrant community that will keep you pushing to unlock your best
feature-icon
Delivered through TrainHeroic
Sweating over a PDF is so last year. Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Barbell // Bumper Plates // Squat Rack
Recommended
Pulling blocks // Jerk Blocks // Dumbbells
sample week banner image
phoneMockup
Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
Week 1 Day 1

A

Lasha Sn Pull + Snatch

5 x 4 @ 65, 70, 75, 75, 75 %

B

Power Clean and Jerk

3, 2, 3, 2 @ 65, 75, 70, 80 %

C

Push Press

5, 5, 3, 3

Circuit

D

3 sets each DB Row w/ a full reach x 8-10 ea ALT arm KB Front racked OH Press x 8-10 ea arm Farmers Carry + 90/90 Waiters Walk x 20 yds ea arm

Monday
Week 1 Day 2

A

Muscle Snatch + Power Snatch

4, 4, 2, 2

B

Clean Pull + Hang Clean Above the Knee + Front Squat + Jerk

5 x 4 @ 70, 75, 80, 80, 80 %

C

Front Squat

2, 2, 2, 2, 1, 1, 1, 1, 1 @ 80, 85, 85, 85, 90, 90, 90, 90, 90 %

Circuit

D

Do 3 sets of each of the following: pull Ups or Lat Pulldown x 8-10 Push Ups x Max Reps Side Plank x 30s

Tuesday
Week 1 Day 3

A

Jerk w/ 5s eccentric Dip + 5s Hold in Split

2, 2, 1, 1, 1, 1 @ 75, 75, 80, 80, 80, 80 %

B

Snatch Grip RDL

4 x 5

C1

SLRDL (1K way)

4 x 5

C2

DB 1 Arm Bench Press

4 x 6

Circuit

D

3 Sets of each of the following: Back Extensions x 8-10 Plank x 30s

Thursday
Week 1 Day 5

A

Snatch

8 x 1 @ 80, 80, _ , _ , _ , _ , _ , _ %

B

Clean and Jerk

8 x 2 @ 80, 80, _ , _ , _ , _ , _ , _ %

Friday
Week 1 Day 6

A

Front Squat + Jerk

4 x 3

B

Back Squat

8, 6, 4, 8, 6, 4 @ 70, 75, 80, 75, 80, 85 %

C1

DB/ KB 3 Point Row

4 x 8

C2

Z Press

4 x 8

Coaches
coach-avatar Wil Fleming

USA Sr. International Coach, Masters World Champion, Coach of Olympians

coach-avatar Dominik Polverini

Junior World Team Member, USAW Level 2 Coach

closer-image-1
closer-image-2
I love coaching weightlifting

I love coaching weightlifting and I want to help you get better at it. If you want to improve your technique and get stronger, then I'd love for you to joion the 1kilo Yellow team.

Start My 7-Day Free Trial
closer-image-3
The Proof
verified-athlete-avatar Jared Coon

Masters Grand Slam, 4x World Champ

Verified Athlete

"Working with 1Kilo has taken me from 110/140, to world masters records."

verified-athlete-avatar Alexa Snyder

71kg National Silver Medalist

Verified Athlete

"My technique has gotten so much better with 1Kilo. i am prepared for meets everytime I compete!"

verified-athlete-avatar Kyle Wilp

Masters World Champion

Verified Athlete

"Best choice I ever made in weightlifting was to join 1Kilo"

Join Your Virtual Gym

When you join a team you’re getting more than programming, you’re joining an online community.

1Kilo Competitors Team (Yellow
screenshot1
1Kilo Competitors Team (Yellow
screenshot2
1Kilo Competitors Team (Yellow
screenshot3
1Kilo Competitors Team (Yellow