Causer Strength Team Program

Causer Strength!

Weightlifting, Olympic Lifting
Coach
Mike Causer

Introducing the Causer Strength Program, the ultimate training solution designed for those who are ready to take their weightlifting journey to the next level. Our program is tailored for individuals who are confident with the fundamentals of weightlifting and are seeking to challenge themselves in new and exciting ways.

Each session is carefully crafted to provide a fulfilling and invigorating workout that will build strength, enhance technique, and improve overall fitness. With a duration of approximately one hour, our sessions are the perfect blend of fun and challenge, delivering optimal results without compromising your valuable time.

Join us on this transformative journey as we empower you to unleash your full potential, push beyond your limits, and achieve your fitness goals. With the Causer Strength Program, you'll experience the ultimate combination of strength, technique, and fitness, elevating your training to new heights.

$37 / mo
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Improved technique and skill
A well-designed weightlifting program that can help you master the technical aspects of Olympic lifts, leading to better form and increased efficiency in your lifts.
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Increased power and explosiveness
Olympic weightlifting focuses on explosive movements, which can help you develop power and explosiveness in your lifts, leading to better performance in competition.
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Enhanced joint stability
Olympic weightlifting can help improve joint stability, reducing the risk of injury and allowing you to lift heavier weights safely.
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Improved body composition
Olympic weightlifting can help you build lean muscle mass and reduce body fat, leading to a more toned and athletic physique.
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Mental toughness and focus
Olympic weightlifting requires intense focus and concentration, which can help develop mental toughness and resilience, as well as promote a sense of achievement and confidence in your abilities.
Features
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Programming 6 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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Delivered through TrainHeroic
Your coaches and team will push you harder, know you better, & keep you going longer, all through an app.
Equipment
Required
Barbell & Plates // Squat Stands
Recommended
Pulling Blocks // Jerk Blocks // Straps & Chalk // Belt & Lifting Shoe
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Monday
TEAM LOWA - Week 3 Day 1

A

CSR Warm-Up

1 x 10:00

B

CSR - Snatch Drills

1 x 2

C

Snatch curls in Squat

1 x 10

D

Snap Under

7 x 2

E

Hang Snatch + Over Head Squat

3, 2, 2, 2, 1, 1, 1, 1, 1, 1 @ 50, 60, 70, 75, 80, 80, 80, 80, 80, 80 %

F

Back Squat

10, 5, 3, 2, 2, 2, 2, 2, 2 @ _ , 25, 50, 60, 70, 75, 80, 80, 80 %

G1

Alternate Arm Plank

3 x 20

G2

V-Sit Up

3 x 12

Tuesday
TEAM LOWA - Week 3 Day 2

A

CSR Warm-Up

1 x 10:00

B

CSR - Clean & Jerk Drills

1 x 2

C

power jerk

3, 2, 2, 2, 1, 1, 1, 1 @ 50 %

D

Block Clean

5, 4, 3, 2, 1, 1, 1, 1, 1, 1 @ 50, 60, 70, 75, 80, 85, 85, 85, 85, 85 %

E

Clean Pull to Mid Thigh

5 x 2 @ 100 %

F1

Walking Lunges

3 x 12

F2

Squat Jump

3 x 20

Wednesday
TEAM LOWA - Week 3 Day 3

A

CSR Warm-Up

1 x 10:00

B

CSR - Clean & Jerk Drills

1 x 2

C

Hang Clean Cluster

8 x 2 @ 50 %

D

Power Clean + Jerk

10 x 1 @ 50, 60, 70, 75, 80, 85, 85, 85, 85, 85 %

E

Front Squat

10, 5, 3, 2, 2, 2, 1, 1, 5 @ _ , 25, 50, 60, 70, 75, 80, 85, 75 %

F

Military Press

4 x 8 @ 35 %

Thursday
TEAM LOWA - Week 3 Day 4

A

CSR Warm-Up

1 x 10:00

B

CSR - Snatch Drills

1 x 2

C

Power Snatch from Hang - No Foot Work

8 x 3 @ 50 %

D

Snatch Pull to Knee + Snatch

2, 2, 2, 2, 1, 1, 1, 1, 1, 1 @ 50, 60, 70, 75, 80, 80, 80, 80, 80, 80 %

E

Multi-Height Snatch Pull

5 x 1 @ 100 %

F1

Good Morning

3 x 10

F2

Bent Over Row

3 x 12 @ 50 %

Friday
TEAM LOWA - Week 3 Day 5

A

CSR Warm-Up

1 x 10:00

B

CSR - Snatch Drills

1 x 2

C

Snatch Balance

3, 2, 2, 1, 1, 1, 1, 1 @ 50, 60, 70, 80, 80, 80, 80, 80 %

D

Snatch from Mid-Shin

3, 2, 1, 3, 2, 1, 3, 2, 1, 1 @ 50, 60, 70, _ , _ , _ , _ , _ , _ , _ %

E

Pause Back Squat

10, 5, 2, 2, 2, 2, 1, 1, 1 @ _ , 25, 50, 60, 70, 75, 80, 80, 80 %

F1

Back Extension with a Plate Reach

3 x 8

F2

Seated Vert Jump

3 x 5

Saturday
TEAM LOWA - Week 3 Day 6

A

CSR Warm-Up

1 x 10:00

B

CSR - Clean & Jerk Drills

1 x 2

C

Snatch

5, 4, 3, 2, 1, 1, 1, 1 @ 50, 60, 70, 75, 80, 85, 90, 92 %

D

Clean & Jerk

3, 2, 1, 1, 1, 1, 1, 1 @ 50, 60, 70, 75, 80, 85, 90, 92 %

E

LOWA Circuit

3 x 3

Coach
More from Causer Strength!
coach-avatar Mike Causer

Mike Causer is a renowned weightlifting coach with over 25 years of experience. He is highly skilled in teaching Olympic weightlifting techniques to beginners and elite athletes alike. He has won multiple national championships and is sought after as a speaker and coach. Causer's expertise can help you achieve your weightlifting goals, no matter your skill level.

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Causer Strength Team Program
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Causer Strength Team Program
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