Power and Grace Performance
Weightlifting, Olympic LiftingOur 4 day Youth Weightlifting Program includes a 4 day/week weightlifting program that utilizes the main lifts as well as lift primers and daily accessories. This program is designed with a higher amount of accessory work for whole body growth in youth athletes. 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 doing a 10 week prep training cycle leading into USAW AO2! Event coaching is available at select meets.
Features4 sessions per week
Must use App app to view and log training
Team Training
A
Back Squat:
8, 6, 5, 5, 5, 5 @ 60, 65, 70, 74, 78, 82 %
B
Snatch Pull + High Hang Muscle Snatch
4 x 3 @ 25, 30, 35, 40 %
C
3 Position Snatch: High Hang, Hang, Floor
6 x 3 @ 60, 64, 68, 72, 76, 80 %
D
Snatch Pull to Knee
5 x 3 @ 85, 90, 94, 98, 102 %
E
DB Farmer's Carry
5 x 100
F
Bear Crawl
5 x 100
G
Plank
5 x 0:45
A
Mid Thigh Power Clean
4 x 3 @ 50, 55, 60, 65 %
B
Mid Thigh Hang Clean + Pause FS
2, 2, 2, 1, 1 @ 60, 65, 70, 74, 77 %
C
3 Stop Clean Pull
3, 3, 3, 2, 2, 2 @ 80, 85, 90, 94, 97, 100 %
D
DB Reverse Lunge
5 x 8
E
Glute Bridge
5 x 15
F
Goblet Squat
5 x 15
A
Front Squat:
7 x 5 @ 65, 70, 75, 80, 70, 70, 70 %
B
Push Press:
4 x 6 @ 40, 45, 50, 55 %
C
BTN Jerk
2, 2, 1, 1, 1 @ 60, 70, 74, 78, 82 %
D
Jerk Dip + Pause
3 x 2 @ 90, 95, 100 %
E
Snatch Pull: 3 Stop
3, 3, 3, 2, 2, 2 @ 80, 85, 90, 94, 97, 100 %
F
Box Jumps
5 x 8
G
Jump Rope
5 x 50
H
Lateral Ski Leaps
3 x 10
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!
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Youth: Power and Grace Performance Weightlifting
Youth: Power and Grace Performance Weightlifting
Youth: Power and Grace Performance Weightlifting
