Wise Performance Lab

Weightlifting, Strength & Conditioning
Coach
Joe Wise

This program is designed for anyone looking to improve technique and build strength with weightlifting movements. This program is progressed monthly, through science-based principles, to maximize technique & strength development! No matter your age or training experience, this program will help you get stronger and more conditioned. You will have 24/7 access to us and the WPL Olympic Program Community!

 
This is not your typical weightlifting program that uses the same exercises & plateaus your technique & strength development. We snatch, clean, and jerk weekly, with varying intensities. You will also complete your pattern specific accessory work on different days than your primary pattern work (snatch pattern accessory work after your primary clean work). We vary our accessory work and conditioning every 3-4 weeks. We also change set & rep schemes every 3-4 weeks. You will manage your fatigue, feel fresher, and break through plateaus with this innovative programming style!
 
This program is programmed out with 4 days per week of lifting, with 1 day per week of optional conditioning work. Each training session generally takes 60 minutes!

Features
5 sessions per week
Must use App app to view and log training
Team Training
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Improve Your Technique
This program is designed to develop weightlifting technique and strength! Our science-based, progressive program will give you everything you need to reach your goals. We systematically program our intensity phases & volume phases to manage neurological and metabolic fatigue. This will help you maintain a high level of intensity, while keeping you injury free and well rounded athletically!
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Build Muscle, Mobility, & Fitness
Let's be real, you want to get stronger but you also want to look good naked … WE ALL DO! This program has just enough accessory work to build muscle and fitness! You will build lean muscle, improve your mobility, and increase your conditioning, all while you work towards your weightlifting goals!
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Community
This is more than a training program. You are joining a Community of like-minded people on a mission to a common goal! You are signing up for a Team that will keep you motivated, accountable, and on a path to your goals!
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Build Your Knowledge
Our goal is to deliver world class level programming, but also world class knowledge. Our Team includes experts with doctoral level knowledge of human movement. We want you to understand the theory of the programming, the intent of the movements, and the layers of progression we use. We want you to understand why you are hitting your goals!
Features
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Access to Your WPL Coaches 24/7
You have access to us 24/7. We will always be available to answer all of your questions and discuss programming theory and techniques!
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Programming 5 days per week
4 lifting sessions weekly (weightlifting movements, followed by accessory work) // 1 conditioning session weekly (various intensity & volume)
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Videos Examples for Every Exercise
Instructional videos for every exercise, to guide your training and make execution easy. No more guessing if you are doing the correct movement!
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We Give Specific Details for Every Exercise
We give detailed explanations for the intent and execution of each exercise. We outline all form cues, intensity intent, rep tempos, & rest intervals!
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Join the Olympic Team!
Join our community of like-minded lifters pursuing the goal to develop strength! We have an active message thread to share PRs, energy, & motivation!
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The Program Lives on the TrainHeroic App
You will have access to your programming 24/7. Our app also allows you to track all of your workouts to make progressions easy and seamless!
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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!

FAQs
Who is this program for?
This program is designed for anyone looking to develop their weightlifting movements! The program uses science-based principles, innovative programming styles, and biomechanically-driven exercise selection. If you are looking to keep your workouts fresh, manage fatigue, and hit PRs, THIS IS FOR YOU!
Do I have to wait for a new cycle to join?
You can join the program whenever. The programming is progressed monthly but is designed to allow you to hop in at any point. You can adjust your weights/reps accordingly. We can also help you adjust the program when you join, if needed!
How much lifting experience do I need?
This program is for intermediate/advanced lifters, having knowledge of the Snatch, Clean, & Jerk movements. We pride ourselves on giving great exercise instructions to make sure you understand each exercise and intent behind every part of the programming. We also attach videos for every movement!
How many days a week and how much time is needed for each day?
We program out 5 training sessions a week that typically take about 60 minutes to complete (from warm up through cool down). This program uses 4 lifting days & 1 optional conditioning day per week!
How often do the workouts change?
This is not your typical program that uses the same exercises & gets boring. We balance the need for longer progressions, with keeping the workouts fresh. We program snatch, clean, jerk linearly, while varying our accessory work/conditioning every 3-4 wks. We change set/rep schemes every 3-4 wks!
What if I don't understand a specific movement or part of the program?
Reach out to us on the convenient messaging feature in the app. We will answer all of your questions ASAP. We love chatting with our athletes and clients!
Join Your Virtual Gym

When you join a team you’re getting more than programming, you’re joining an online community.

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