Power and Grace Performance

Weightlifting
Coach
Spencer Arnold

Our 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!

Features
5 sessions per week
Must use App app to view and log training
Team Training
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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 for a growing and developing young athlete.
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!
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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:

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

Friday
2022-9-13

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

Saturday
2022-9-14

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

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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 is engineered with a higher level of accessory work for developing youth athletes.
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.
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When you join a team you’re getting more than programming, you’re joining an online community.

Youth: Power and Grace Performance Weightlifting
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Youth: Power and Grace Performance Weightlifting
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Youth: Power and Grace Performance Weightlifting
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Youth: Power and Grace Performance Weightlifting