Power and Grace Performance
Weightlifting, Olympic LiftingOur 4 day Youth 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 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 following a 12 week training cycle leading into AO Finals!
Features5 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
