4 Day: Power and Grace Belgium
Power and Grace Performance
WeightliftingEnglish explanation: This Weightlifting program includes a 4 day/week program that utilizes the main lifts as well as lift primers and daily accessories. This option is best suited for beginners looking to pursue weightlifting full time and intermediate lifters training for more advanced competitions. The program is designed to creatively avoid monotony while at the same time allowing for consistent and regular results. Each aspect of strength and conditioning is meticulously developed to create a training stimulus that will force adaptation and resulting growth. Train Heroic allows us to build a community of athletes where you will be able to post comments and videos, and then receive updates and feedback from our coaches.
This program follows Belgium (Flanders) Weightlifitng's national competition schedule. Event coaching is available at select meets! Programming will begin on January 5th 2026.
Nederlandse uitleg: Dit gewichthefprogramma bestaat uit een schema van 4 dagen per week en maakt gebruik van de hoofdbewegingen, aangevuld met lift-primers en dagelijkse accessoire-oefeningen. Deze optie is het meest geschikt voor beginners die gewichtheffen fulltime willen nastreven, evenals voor gevorderde lifters die trainen voor meer geavanceerde wedstrijden. Het programma is zo ontworpen dat eentonigheid wordt vermeden, terwijl het tegelijkertijd consistente en regelmatige resultaten oplevert. Elk aspect van kracht en conditie wordt zorgvuldig ontwikkeld om een trainingsprikkel te creëren die aanpassing en daaruit voortvloeiende groei afdwingt.
Met Train Heroic kunnen we een community van atleten opbouwen waarin je reacties en video’s kunt posten en vervolgens updates en feedback van onze coaches ontvangt.
Dit programma volgt de wedstrijdkalender van de VGF. Wedstrijdbegeleiding is beschikbaar bij geselecteerde wedstrijden. Het programma start op 5 januari 2026.
A
Power Snatch Pause At Knee
4 x 3 @ 35, 40, 45, 50 %
B
Snatch Pull + Hang Snatch:
2, 2, 2, 1, 1, 1, 1 @ 60, 65, 70, 75, 80, 84, 87 %
C
Snatch Pull
3, 3, 2, 2, 2 @ 85, 90, 94, 97, 100 %
D
Front Squat
4 x 3 @ 65, 75, 80, 85 %
Circuit
E
Accessories: Hollow hold 3x30"/ Russian twists 3x12 reps Back extension 3x12 reps
A
Power Clean Pause At Knee
4 x 3 @ 35, 40, 45, 50 %
B
Clean Pull + Hang Clean:
2, 2, 1, 1, 1, 1, 1, 1 @ 60, 65, 70, 74, 77, 80, 84, 87 %
C
Clean Pull:
4 x 2 @ 90, 94, 97, 100 %
Circuit
D
Accessories: 2db Bulgarian split squat 3x12 Hip trusts with bb 3x12 2db lateral step-up 3x10
A
Power jerk pause in catch
5 x 3 @ 40, 45, 50, 55, 60 %
B
Jerk with pause in dip + pause in catch
2, 2, 2, 1, 1, 1, 1, 1 @ 60, 65, 70, 74, 77, 80, 84, 87 %
C
Jerk dips with 3" pause
3 x 2 @ 100, 105, 110 %
D
Snatch Pull Pause in Extension
4 x 2 @ 90, 94, 97, 100 %
E
Back Squat
8 x 2 @ 65, 75, 80, 85, 90, 83, 83, 83 %
Circuit
F
Accessories: 2db push press 3x10 2db triceps extension 3x10 pull-ups 3x8 (use band if necessary)
A
Snatch Pause at Mid Thigh:
5 x 3 @ 35, 40, 45, 50, 55 %
B
Snatch EMOM:
2, 2, 2, 2, 2, 2, 1, 1 @ 60, 65, 70, 74, 77, 80, 84, 87 %
C
Clean pause above knee + power jerk
3, 3, 3, 2, 2 @ 35, 40, 45, 50, 55 %
D
Clean & Jerk EMOM:
2, 2, 1, 1, 1, 1, 1, 1 @ 60, 65, 70, 74, 77, 80, 84, 87 %
E
31X1 tempo front squat
5 x 1 @ 65, 75, 80, 80, 80 %
F
Clean Pull Pause in Extension
4 x 2 @ 90, 94, 97, 100 %
Circuit
G
Accessories: Barebell bent over row 3x10 2db strict press 3x10 2db overhead lunges 3x12m
Eva Stassjins
Belgian weightlifter who has competed on the European and World Championship stage. I combine my competitive experience with years of coaching in gymnastics, CrossFit, and weightlifting, backed by a Master’s degree in Sport Science. If I am not in the gym, you can probably find me doing another sport.
Interested in improving your lifts? We hope you'll join us on our 4 day a week program, and we're excited to watch you grow!
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4 Day: Power and Grace Belgium
4 Day: Power and Grace Belgium
4 Day: Power and Grace Belgium
