CHFP 4 Day Team Program

CH Fitness and Performance

Olympic Lifting, Weightlifting

Coach

Cara Heads Slaughter, M.A, OLY

The CHFP Team Program is our four day program we use in-house to improve technique, get stronger, and make PR's!

Our program is based on the weightlifting programming principles developed by Dr. Kyle Pierce at Louisiana State University Shreveport (LSUS). The science-based program has been adapted by USAW International Coach Cara Heads Slaughter to serve a wide range of athletes- from beginners to elite, from Youth to Masters, and has produced multiple Team USA medalists in international competition, American record holders, multiple Youth, Junior and Masters National Champions and dozens of medals at USAW national championships.

Your program will also include video feedback by Cara and her staff of coaches, plus you'll get to enjoy the support of your teammates in our private team page!

$27 / mo

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Science Based Programming

Our Program is science-based and serves a wide range of athletes- from beginners to elite, from Youth to Masters. Our program is competition-tested and has produced multiple Team USA medalists in international competition, American record holders, multiple Youth, Junior and Masters National Champions and dozens of medals at USAW national championships.

Features

Access to your coaches

Cara and her staff of coaches will help answer questions and provide video review!

Programming 4 days per week

Sessions designed to improve your technique, get stronger, and set PR's!

Exercise Video Guidance

Instructional videos to guide your training and make execution easy

Committed Teammates

A vibrant community that will keep you pushing to unlock your best

Delivered through TrainHeroic

Sweating over a lifeless PDF is so last year. Join one of the best teams in the country from the comfort of your own gym!

Equipment

Required

Barbell and Weights // Squat Rack

Recommended

Dumbbells // Pull-Up Bar

Sample Week

I will write fresh programming weekly. You’ll get notifications when they’re ready

Sunday

Week 1 Day 1

Snatch - 2 Power Position + 2 Knee

3 x 1

2 Power Jerks + 2 Split Jerks

3 x 1

Back Squat

3 x 10

Bench Press

3 x 10

Overhead Barbell Lunge

3 x 5

Weighted Sit Ups

3 x 10

Tuesday

Week 1 Day 3

Clean - 2 Power Position + 2 Knee

3 x 1

Clean Pull from Power Position

3 x 5

Muscle Snatch from Power Position

3 x 5

Snatch Grip Deadlift

3 x 10

Bent Over Rows

3 x 10

Russian Twist

3 x 10

Wednesday

Week 1 Day 4

3 Push Press + 3 Power Jerks

3 x 1

Overhead Squats

3 x 5

Back Squats

3 x 10

Bench Press

3 x 10

Overhead Press

3 x 10

Weighted Plank Hold

3 x 0:30

Friday

Week 1 Day 6

Snatch

6 x 2

2 Cleans + 1 Front Squat + 1 Jerk

5 x 1

Clean Grip Deadlifts

3 x 10

Wide Grip Pull Ups

3 x 10

RDL

3 x 5

Weighted Sit Ups

3 x 10

Coach

More from CH Fitness and Performance

Cara Heads Slaughter, M.A, OLY

Olympian. USAW International Coach. USAW Hall of Fame. Athletes under Cara's guidance have earned numerous medals at national and international competitions and set multiple Youth, Junior and Masters American records. Cara is certified as a IWF Coach Course Instructor and a USAW Coach Course Lead Instructor.

Learn from the experts!

CH Fitness and Performance has been developing champions from the ground up since 2012! If you want to learn from the best, this program is for you!

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FAQs

Who is this team for?

This program is for anyone looking to take their weightlifting to the next level! If you are new to weightlifting, then check out our Beginner Weightlifting Program before hopping on the team!

Do I get video review?

Yes! Post videos from your training as often as you want! You may not get feedback on every video from every session from your coach, but you can expect 2-3 times/week!

Can I do this program if I am a beginner?

If you are familiar with the lifts, then yes! However if you are BRAND new to the barbell, I'd recommend starting with our Beginner Weightlifting Program first!

The Proof