Paramount Barbell Club
Weightlifting, Olympic LiftingParamount Barbell Club weightlifting program: classic lifts and plenty of accessory work with a side of conditioning. We run 6-12 week cycles, each with a different focus. There is a focus on eliminating weaknesses through accessory work as well as general fitness in the form of light conditioning to round it out.
Features5 sessions per week
Must use App app to view and log training
Team Training
Prep
A
Terminal Velocity Warm Up
3 Minute Bike *Optional Mobility Prep Heel Elevated Bulgarian Split Squat (tempo) Single Leg Heel Drops Banded Half Kneeling Book Opener PVC Single Arm Cat/Cow Jump Warm Up (3 Parts) *This should only take 5 minutes General Activation :30 Jump Rope or Line Hops :30 High Knees (in place) :30 Butt Kicks (in place) Dynamic Mobility 10 Leg Swings (Front & Side) 10 Air Squats 10 Lunge to hip stretch (squeeze glute push hip forward in bottom) Plyometric Primer x 2 Rounds 10 Pogo Jumps 3 Tall to Triple Extension Jumps 5 Fast Feet to Power Position Jump Test x 2 Rounds 3 Hands on Hips Max Vertical Jump (rest 1 minute between sets) *Record results in part B. Snatch Prep x 2 Rounds 3 High Pulls (from standing tall) 3 High Hang Muscle Snatch 3 BTN Press 3 OHS 3 Hang Power Snatch
B
Vertical Jump (measured)
6 x 1
C
Tall Snatches
3 x 5
D
Snatch Lift Off + Snatch
4 x 3 @ 65 %
E
Snatch Deadlift + Tempo Eccentric
3 x 4 @ 85 %
F
Pause Back Squat
5, 5, 5, 5, MAX @ 65 %
G1
Snatch Grip Bent Over Row
3 x 10
G2
High Cable Face Pull
3 x 12
G3
Standing Snatch Grip Press
3 x 6
TV Recovery 1
H
Dug's Dragon Stretch x 1:00 Single Leg Straddle x 1:00 Ring Lat Stretch x 1:00 Pancake Stretch x 1:00 Twisted Cross Pec Stretch x 1:00
TV Warm Up 2
A
3 Minute Bike *Optional Mobility Prep Heel Elevated Bulgarian Split Squat (tempo) Single Leg Heel Drops Banded Half Kneeling Book Opener PVC Single Arm Cat/Cow Jump Warm Up (3 Parts) *This should only take 5 minutes General Activation :30 Jump Rope or Line Hops :30 High Knees (in place) :30 Butt Kicks (in place) Dynamic Mobility 10 Leg Swings (Front & Side) 10 Air Squats 10 Lunge to hip stretch (squeeze glute push hip forward in bottom) Plyometric Primer x 2 Rounds 10 Pogos (both feet same time) 3 Tall to Triple Extension Jumps 5 Fast Feet to Power Position Jump Test x 2 Rounds 3 Hands on Hips Max Vertical Jump (rest 1 minute between sets) *Record results in part B. Snatch Prep x 2 Rounds 3 High Pulls 3 High Hang Muscle Snatch 3 BTN Press 3 OHS 3 Hang Power Snatch
B
Hang Snatch
5 x 3 @ 62.5 %
C
Hang Clean
5 x 3 @ 62.5 %
D
Overhead Squat
3 x 5 @ 60 %
TV Recovery 2
E
Dug's Dragon Stretch x 1:00 Single Leg Straddle x 1:00 Ring Lat Stretch x 1:00 Pancake Stretch x 1:00 Twisted Cross Pec Stretch x 1:00
Prep
A
Terminal Velocity Warm Up 2
3 Minute Bike *Optional Mobility Prep Heel Elevated Bulgarian Split Squat (tempo) Single Leg Heel Drops Banded Half Kneeling Book Opener PVC Single Arm Cat/Cow Jump Warm Up (3 Parts) *This should only take 5 minutes General Activation :30 Jump Rope or Line Hops :30 High Knees (in place) :30 Butt Kicks (in place) Dynamic Mobility 10 Leg Swings (Front & Side) 10 Air Squats 10 Lunge to hip stretch (squeeze glute push hip forward in bottom) Plyometric Primer x 2 Rounds 10 Pogo Jumps 3 Tall to Triple Extension Jumps 5 Fast Feet to Power Position Jump Test x 2 Rounds 3 Hands on Hips Max Vertical Jump (rest 1 minute between sets) *Record results in part B. Clean & Jerk Prep x 2 Rounds 3 High Pulls (standing) 3 Muscle Clean (from high hang) 3 Press 3 Push Press 3 Hang Power C&J
B
Vertical Jump (measured)
6 x 1
C
Tall Clean
4 x 5
D
Clean + Dip clean + Jerk
6 x 1 @ 65 %
E
Front Squat
1, 1, 1, 6, 6, 6 @ 70, 80, 85, 65, 65, 65 %
F
Halting Clean DL (2 stop)
4 x 4 @ 85 %
G1
Bulgarian Split Squats
3 x 10
G2
Dip
3 x 10
G3
Hanging Leg Raise
3 x 12
TV Recovery 3
H
Dug's Dragon Stretch x 1:00 Single Leg Straddle x 1:00 Ring Lat Stretch x 1:00 Pancake Stretch x 1:00 Twisted Cross Pec Stretch x 1:00
TV Warm Up 4
A
3 Minute Bike 2 Rounds 10 Air Squats 10 Push Ups 10 Ring Rows 10 Lunges 10 Barbell RDL's
B
DB Bench Press
4 x 12
Upper Body Blast
C
3 Rounds Lat Pull Down x 10 Upright Row x 10 (barbell) DB Overhead Tricep Extensions x 10 Seated Incline DB Curls x 10
D
DB RDLs
4 x 12
Lower Body Blast
E
3 Rounds Leg Extensions x 12 Hamstring Curls x 12 (double leg) Seated Calf Raise x 15 (DB's or Plates on your knees) Sumo Squats x 12 (stand on plates for full ROM)
Ab Circuit
F
3 Rounds Russian Twist x 20 (Use a Plate or KB) Hollow Hold x :20 Plank x 1:00
Recovery
G
Terminal Velocity Recovery 1
Dug's Dragon Stretch x 1:00 Single Leg Straddle x 1:00 Ring Lat Stretch x 1:00 Pancake Stretch x 1:00 Twisted Cross Pec Stretch x 1:00
Prep
A
Terminal Velocity Warm Up
3 Minute Bike *Optional Mobility Prep Heel Elevated Bulgarian Split Squat (tempo) Single Leg Heel Drops Banded Half Kneeling Book Opener PVC Single Arm Cat/Cow Jump Warm Up (3 Parts) *This should only take 5 minutes General Activation :30 Jump Rope or Line Hops :30 High Knees (in place) :30 Butt Kicks (in place) Dynamic Mobility 10 Leg Swings (Front & Side) 10 Air Squats 10 Lunge to hip stretch (squeeze glute push hip forward in bottom) Plyometric Primer x 2 Rounds 10 Pogo Jumps 3 Tall to Triple Extension Jumps 5 Fast Feet to Power Position Jump Test x 2 Rounds 3 Hands on Hips Max Vertical Jump (rest 1 minute between sets) *Record results in part B. Snatch Prep x 2 Rounds 3 High Pulls (from standing tall) 3 High Hang Muscle Snatch 3 BTN Press 3 OHS 3 Hang Power Snatch
B
Vertical Jump (measured)
6 x 1
C
Snatch Pull + 2 Low Hang Snatches
5 x 1 @ 65 %
Clean & Jerk Prep
D
2 Rounds 3 High Pulls (standing) 3 Muscle Clean (from high hang) 3 Press 3 Push Press 3 Hang Power C&J
E
2 Hang Cleans + FS + Jerk
5 x 1 @ 65 %
F
Back Squat
2, 1, 1, 8, 8, 8 @ 70, 80, 85, 65, 65, 65 %
Accessory Strength
G
3 Rounds 10 Pull Ups 10 Dips (can be weighted)
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Paramount Weightlifting
Paramount Weightlifting
Paramount Weightlifting
