4 Day: Power and Grace Europe
Power and Grace Performance
WeightliftingThis 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 the European international competition calendar, peaking at the 2026 European Championships in Georgia. Programming will begin on January 5th, 2026.
A
Back Squat:
6 x 5 @ 60, 65, 70, 75, 75, 75 %
B
Snatch Grip Push Press + 1 OHS
5 x 3 @ 65, 75, 80, 85, 90 %
C
Blocks Knee: Snatch
7 x 2 @ 60, 65, 70, 74, 78, 78, 78 %
D
Slow Snatch Pull
3 x 5 @ 80 %
Circuit
E
Accessories: Barbell Glute Bridge: 3x15 GHD Raise: 3x12 Goblet Bulgarian Split Squat: 3x10
A
Slow pull + mid thigh hang power clean
5 x 4 @ 20, 25, 30, 35, 40 %
B
Pull + mid thigh hang clean
5 x 2 @ 60, 65, 70, 74, 78 %
C
Clean Pull
6 x 3 @ 80, 85, 90, 94, 97, 100 %
Circuit
D
Accessories: 3 Rounds: Depth Drop Pause on Landing x 5 Lateral Ski Jumps, pause each jump on one foot x 5 each way"
A
Front Squat
7 x 5 @ 65, 70, 75, 80, 70, 70, 70 %
B
Tall Jerk
6 x 3 @ 25, 25, 30, 30, 35, 35 %
C
Jerk Slow Dip + Jerk
5 x 2 @ 60, 65, 70, 74, 78 %
D
Jerk Recovery:
3 x 2 @ 100, 105, 110 %
E
Deficit Snatch Pull
6 x 3 @ 80, 85, 94, 97, 97, 97 %
Circuit
F
Accessories: KB Serratus Punch: 3x10 Seated Single Arm DB Press: 3x10 Barebell Row: 3x10"
A
Power Snatch Pause At Knee
5 x 3 @ 25, 30, 35, 40, 45 %
B
Snatch EMOM:
5 x 3 @ 60, 65, 70, 74, 78 %
C
Power clean pause above knee + power jerk
5 x 3 @ 25, 30, 35, 40, 45 %
D
Clean & Jerk: EMOM
2, 2, 2, 2, 2, 1, 1 @ 60, 65, 70, 74, 77, 80, 83 %
E
Tempo Back Squat
2, 2, 1, 1, 1 @ 60, 65, 70, 70, 70 %
F
Deficit Clean Pull
3 x 5 @ 80 %
Circuit
G
Accessories: Plate Weighted Deadbug: 3x10 Side Plank Hip Abbduction: 3x10 Hanging Leg Raise to L, control lower: 3x10"
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 Europe
4 Day: Power and Grace Europe
4 Day: Power and Grace Europe
