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University: Power and Grace Performance Weightlifting

Power and Grace Performance

Weightlifting
Coach
Spencer Arnold

Our 4 day University Weightlifting Program includes a 4 day/week weightlifting program that includes an optional 5th day of accessory work. Each day of programming utilizes the main lifts as well as lift primers and daily accessories. This option is uniquely engineered for 18-24 year olds with the time constraints of a university student. Train Heroic allows us to build a community of athletes where you will be able to post comments and videos, and then receive updates and feedback from our coaches.

We are currently following a 12 week training cycle leading into AO Finals!

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Benefits of the Program:
We believe this program will help you develop positional strength, technical consistency, squat and pulling strength and pulling strength & power, and overall work capacity. All this in a program built to fit in your busy schedule!
Features
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Programming 4 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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Video Library
Video Library of each exercise to help you be your best.
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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
Same great program, coming to you in a fresh new way!
Equipment
Required
Barbell // Plates
Recommended
Blocks
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Wednesday
2022-9-11
Thursday
2022-9-12

A

Back Squat:

7 x 5 @ 60, 65, 70, 75, 80, 74, 74 %

B

Hang Muscle Snatch No Contact

4 x 3 @ 25, 30, 35, 40 %

C

Snatch Pull + Mid Thigh Hang Snatch + Below Knee Hang Snatch:

7 x 2 @ 60, 70, 75, 80, 73, 73, 73 %

D

Snatch Deadlift

3 x 5 @ 70, 75, 80 %

E1

DB Farmer's Walk

3 x 0:45

E2

Bear Crawl

1 x MAX @ 0:30

E3

Plank

3 x 1 @ 0:45

Friday
2022-9-13

A

Floating Hang Muscle Clean No Contact

4 x 3 @ 20, 25, 30, 35 %

B

Clean Pull + Mid Thigh Hang Clean + Below Knee Hang Clean

5 x 2 @ 60, 65, 70, 75, 80 %

C

Clean Pull to Knee

5 x 3 @ 90, 9093, 96, 99, 102 %

D1

DB Front Rack Walking Lunge

3 x MAX @ 0:45

D2

Glute Bridge

3 x MAX @ 0:30

D3

Goblet Squat

3 x MAX @ 0:30

Saturday
2022-9-14

A

Front Squat:

6 x 5 @ 60, 65, 70, 74, 78, 82 %

B

BTN Push Press

4 x 6 @ 40, 45, 50, 55 %

C

Pause Front Squat + Jerk

5 x 2 @ 60, 65, 70, 75, 80 %

D

Jerk Front Rack Hold x10sec

3 x 1 @ 100, 105, 110 %

E

Snatch Pull to Knee

5 x 3 @ 90, 93, 96, 99, 102 %

F1

Barbell Bicep Curl

3 x 0:30

F2

DB Overhead Tricep Extension

3 x 0:30

F3

Bench Dips

3 x 0:30

F4

Ring Rows

3 x 0:30

Coach
coach-avatar Spencer Arnold

Spencer founded Power and Grace in 2014 as a way to help athletes achieve their personal goals and pursue greatness in all they do. Over the years, Spencer has enjoyed watching athletes grow and see dreams come to fruition. He has seen success as the primary coach for many national and international medal holders. Spencer was able to coach 3 Olympians at the Tokyo 2020 Games.

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JOIN US

Interested in improving strength and power? We hope you'll join us on our university team programming, and we're excited to watch you grow!

Start My 7-Day Free Trial
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FAQs
Who is this program for?
Designed for beginner to intermediate weightlifters, this is a 4 day weightlifting program with an optional, but recommended 5th day of accessory work. The program is designed for 18-24 year olds looking to compete in olympic weightlifting, with the time constraints of a university student.
Does it matter what skill level I am?
All skill levels are welcome! Both of our programs are based off of percentages so that everyone is able to complete the workouts based on their current skill level.
What goals will this program accomplish?
This training cycle will have unique goals that you will be able to see outlined in the program. Overall our goal is to help you improve the olympic lifts by using primers, squats, pulls, and accessories. Our exercise selection is designed to help you make progress and develop strength and power.
What metrics are we tracking?
We are tracking your weekly volume, tonnage, and intensity. On google sheets you will be able to see both weekly goals and plans for the full training cycle.
Join Your Virtual Gym

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

University: Power and Grace Performance Weightlifting
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University: Power and Grace Performance Weightlifting
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University: Power and Grace Performance Weightlifting
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University: Power and Grace Performance Weightlifting