Wise Performance Lab

Weightlifting, Strength & Conditioning
Coach
Joe Wise

This program is designed for the athlete looking to build skill and strength in the core weightlifting movements (clean, jerk, snatch). Our weightlifting programming incorporates progressive core lifts with supplemental exercises for each movement, progressed monthly to maximize technique and strength.

4 days/week of lift, 1 day/week of optional conditioning

60-75 minutes per day

Check out the sample training week

Only $29/month, click the link to get started today!

Features
5 sessions per week
Must use App app to view and log training
Team Training
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 5 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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Committed Teammates
A vibrant community that will keep you pushing to unlock your best
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Delivered through TrainHeroic
Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
Phase 1 - Week 1 - Day 1

Prep

A

Power Warm Up

Phase 1 (Heat Up) = 3-5 minutes of low to moderate (jog, bike, row, etc...) Phase 2 (Loosen Up) = 3-5 minutes of dynamic stretching Phase 3 (Fire Up) = Single Leg Glute Bridge, Quadruped Fire Hydrants to Donkey Kicks, Single Leg RDL, Cook Squats, Vertical Jumps, Power Skip *Review the attached videos for more information/explanation!

B

Hang Power Clean

3, 3, 4, 3, 3, 2 @ 40, 50, 84, 86, 86, 88 %

C1

Snatch High Pull

5, 7, 7, 7, 7 @ 50, 76, 76, 76, 76 %

C2

Tall Plank Shoulder Taps

4 x 1:00

D1

Pull-Up

3 x 10

D2

Farmers carry

3 x 00:45

Recovery

E

Cool Down

The goal of our cool down is to let our heart/circulatory system recovery (we want our heartrate to drop below 100 bpm before finishing the training session) Additionally, we want to take advantage of our literally warm body to work on mobility. Part 1 = Complete 3-5 minutes of static stretching. Work on any muscles that feel tight and on the primary muscle groups we trained in this session. See the attached video for a suggested scratching flow! Part 2 = Box breathing while laying supine. Complete 2-3 minutes of diaphragmatic breaths (4 sec in, 4 sec hold, 4 sec out, 4 sec hold). See the attached video for explanation!

Monday
Phase 1 - Week 1 - Day 2

Prep

A

Power Warm Up

Phase 1 (Heat Up) = 3-5 minutes of low to moderate (jog, bike, row, etc...) Phase 2 (Loosen Up) = 3-5 minutes of dynamic stretching Phase 3 (Fire Up) = Single Leg Glute Bridge, Quadruped Fire Hydrants to Donkey Kicks, Single Leg RDL, Cook Squats, Vertical Jumps, Power Skip *Review the attached videos for more information/explanation!

B

Power Snatch

3, 3, 4, 3, 3, 2 @ 40, 50, 84, 86, 86, 88 %

C1

Front Squat

5, 7, 7, 7, 7 @ 50, 76, 76, 76, 76 %

C2

Toes to Bar

4 x 10

D1

Dip

3 x 12

D2

DB Reverse Fly

3 x 12

Recovery

E

Cool Down

The goal of our cool down is to let our heart/circulatory system recovery (we want our heartrate to drop below 100 bpm before finishing the training session) Additionally, we want to take advantage of our literally warm body to work on mobility. Part 1 = Complete 3-5 minutes of static stretching. Work on any muscles that feel tight and on the primary muscle groups we trained in this session. See the attached video for a suggested scratching flow! Part 2 = Box breathing while laying supine. Complete 2-3 minutes of diaphragmatic breaths (4 sec in, 4 sec hold, 4 sec out, 4 sec hold). See the attached video for explanation!

Tuesday
Phase 1 - Week 1 - Day 3

Prep

A

Conditioning/Run Warm Up

Phase 1 (Heat Up) = 3-5 minutes of low to moderate (jog, bike, row, etc...) Phase 2 (Loosen Up) = 3-5 minutes of dynamic stretching Phase 3 (Fire Up) = Half Kneel Hip Flexor Stretch, Standing Hip Abduction, Single Leg Glute Bridge, Single Leg RDL, Tuck Jump *Review the attached videos for more information/explanation!

B

Broad Jump

4 x 4

C

Sprint

6 x 2:00

D1

Alternating Bird Dogs

3 x 20

D2

Sit-up

3 x 20

Recovery

E

Cool Down

The goal of our cool down is to let our heart/circulatory system recovery (we want our heartrate to drop below 100 bpm before finishing the training session) Additionally, we want to take advantage of our literally warm body to work on mobility. Part 1 = Complete 3-5 minutes of static stretching. Work on any muscles that feel tight and on the primary muscle groups we trained in this session. See the attached video for a suggested scratching flow! Part 2 = Box breathing while laying supine. Complete 2-3 minutes of diaphragmatic breaths (4 sec in, 4 sec hold, 4 sec out, 4 sec hold). See the attached video for explanation!

Wednesday
Phase 1 - Week 1 - Day 4

Prep

A

Power Warm Up

Phase 1 (Heat Up) = 3-5 minutes of low to moderate (jog, bike, row, etc...) Phase 2 (Loosen Up) = 3-5 minutes of dynamic stretching Phase 3 (Fire Up) = Single Leg Glute Bridge, Quadruped Fire Hydrants to Donkey Kicks, Single Leg RDL, Cook Squats, Vertical Jumps, Power Skip *Review the attached videos for more information/explanation!

B

Squat Jerk

3, 3, 6, 6, 6 @ 40, 50, 70, 70, 70 %

C1

Push Press

5, 7, 7, 7, 7 @ 50, 76, 76, 76, 76 %

C2

Side Plank on Elbows

4 x 90

D1

Bench Reverse Hyper Holds

4 x 6

D2

DB Goblet Reverse Lunge

4 x 12

Recovery

E

Cool Down

The goal of our cool down is to let our heart/circulatory system recovery (we want our heartrate to drop below 100 bpm before finishing the training session) Additionally, we want to take advantage of our literally warm body to work on mobility. Part 1 = Complete 3-5 minutes of static stretching. Work on any muscles that feel tight and on the primary muscle groups we trained in this session. See the attached video for a suggested scratching flow! Part 2 = Box breathing while laying supine. Complete 2-3 minutes of diaphragmatic breaths (4 sec in, 4 sec hold, 4 sec out, 4 sec hold). See the attached video for explanation!

Thursday
Phase 1 - Week 1 - Day 5

Prep

A

Press Warm Up

Phase 1 (Heat Up) = 3-5 minutes of low to moderate (jog, bike, row, etc...) Phase 2 (Loosen Up) = 3-5 minutes of dynamic stretching Phase 3 (Fire Up) = Jumping Jacks, Large Shoulder Circles, Small Shoulder Circles, Thoracic Extension Over Foam Roller, Alternating Bird Dog, Prone Superman Row, Behind Neck Band Press *Review the attached videos for more information/explanation!

B1

Bench Press

5, 5, 6, 6, 6 @ 40, 50, 80, 80, 80 %

B2

Alternating V-Up

5 x 30

C1

DB Single Leg RDL

4 x 14

C2

Half Kneel Single Arm Cable Row

4 x 20

D1

Single Arm DB Hammer Curl

3 x 24

D2

Seated Single Leg Calf Raise with Weight

3 x 30

D3

Ab Wheel

3 x 6

Recovery

E

Cool Down

The goal of our cool down is to let our heart/circulatory system recovery (we want our heartrate to drop below 100 bpm before finishing the training session) Additionally, we want to take advantage of our literally warm body to work on mobility. Part 1 = Complete 3-5 minutes of static stretching. Work on any muscles that feel tight and on the primary muscle groups we trained in this session. See the attached video for a suggested scratching flow! Part 2 = Box breathing while laying supine. Complete 2-3 minutes of diaphragmatic breaths (4 sec in, 4 sec hold, 4 sec out, 4 sec hold). See the attached video for explanation!

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