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Cal Strength Starter

California Strength

Weightlifting, Olympic Lifting, Strength & Conditioning, Functional Training, Functional Fitness

Coach

David Spitz

Welcome to the Cal Strength Starter program—meticulously crafted to guide beginner weightlifters on a transformative journey toward a healthier, more empowered lifestyle.

Led by Dave Spitz, owner and CEO of California Strength and a recognized USAW Senior International Coach, this program is designed to help you build a strong foundation in weightlifting. Whether you're a complete novice or just starting to explore the world of Snatch and Clean & Jerk, our Starter Program is tailored to guide you through every step.

Dave and our dedicated coaching staff curate each session, ensuring your weightlifting introduction is effective and enjoyable. As you progress, you'll receive valuable technical feedback on your lifting videos, and we're always here to answer any questions you may have about your training.

Embark on your weightlifting journey with the California Strength Starter Program, where expertise meets encouragement and beginners evolve into confident lifters. Join us, and let's start building your foundation for success!

$29 / mo

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New to the World of Weightlifting?

Navigating the world of weightlifting as a beginner can be overwhelming. With various techniques, equipment, and conflicting advice, it's easy to feel lost. The Cal Strength Starter program is designed with simplicity and effectiveness in mind, providing you with a clear roadmap to success.

Build Strength and Confidence!

Lack of confidence in the gym is a common obstacle for beginners. The Cal Strength Starter program addresses this head-on by focusing on building a solid foundation of strength and proper lifting techniques. Say goodbye to intimidation and hello to newfound confidence in your abilities.

Time To Kickstart Your Fitness Journey!

Don't let inexperience hold you back from achieving your fitness goals. The Cal Strength Starter program is the perfect starting point for anyone looking to embark on a weightlifting journey. Whether you dream of mastering the basics or honing your skills, we've got you covered.

Goodbye to Confusion, Hello to Clarity!

This program simplifies the complexities of weightlifting for beginners, providing clear instructions, expert guidance, and a structured plan. No more guesswork—just a straightforward path to building strength and proficiency.

Unlock Potential with Proven Coaching!

The Cal Strength Starter program leverages time-tested weightlifting techniques to help you unlock your full potential. From foundational movements to progressively challenging exercises, you'll experience steady progress, ensuring that every lift brings you closer to your goals.

Features

Access to Dave Spitz, and other expert coaches

Coaches who will hold you accountable and provide the feedback you need to grow.

Programming 3 days per week

Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background.

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy.

Detailed, expert instruction

Coaches who will hold you accountable and provide the feedback you need to grow.

Enthusiastic and supportive community

A vibrant community that will keep you pushing to unlock your best.

Delivered through TrainHeroic

Through the TrainHeroic app, your coaches and team will push you harder, know you better, and keep you going longer.

Equipment

Required

Barbell // Bumper Plates // Small Set of Dumbbells or Kettlebells

Recommended

Medicine Ball // Glute Ham Developer (GHD) // Lifting Blocks

Sample Week

I will write fresh programming weekly. You’ll get notifications when they’re ready

Sunday

CS Starter: Braver, Faster, Stronger: Week 1 Day 1

Dynamic Warm Up: Snatch

Movement Prep

Mini-Band Glute Activation Circuit x10yds each Hip Flexor Stretch x 60s each Band Pull-Apart 3x10

High Hang Snatch

4 x 2

Halt Clean

5 x 2

Front Squat

3 x 3

Pendlay Row

3 x 10

Handstand Pushup

3 x 10

Dead Bug

2 x 60

Side Plank

2 x 60

Plank Reach Out

2 x 60

Recovery

Cooldown

Stretch and hold 60 seconds for Each: Hamstrings Hip Flexors Piriformis Calves Quadriceps Groin Chest Tris

Tuesday

CS Starter: Braver, Faster, Stronger: Week 1 Day 2

Dynamic Warm Up: Snatch

Movement Prep

Mini-Band Glute Activation Circuit x10yds each Hip Flexor Stretch x 60s each Band Pull-Apart 3x10

Snatch from Blocks

1, 2, 2

Clean & Jerk

5 x 1

Back Squat

5 x 3

Jumping Good Morning

3 x 5

Front Rack Lunges

3 x 10

Wide Grip Pull-Ups

2 x 10

Isometric GHR Sit-Up + Vertical Med Ball Throw

2 x 10

Isometric Back Extension

2 x 60

Recovery

Cooldown

Stretch and hold 60 seconds for Each: Hamstrings Hip Flexors Piriformis Calves Quadriceps Groin Chest Tris

Thursday

CS Starter: Braver, Faster, Stronger: Week 1 Day 3

Dynamic Warm Up: Clean

Movement Prep

Mini-Band Glute Activation Circuit x10yds each Hip Flexor Stretch x 60s each Band Pull-Apart 3x10

Clean & Jerk from the Blocks

1, 2, 2

Snatch from Deficit

7 x 1

Back Squat

3 x 4 @ MAX, _ , _ kg

2 Military Press + 2 Push Press

3 x 1

Single Arm Kettlebell Overhead Walk (SS)

2 x 40

Dumbbell Farmers Carry

2 x 40

Cal Strength Extensions

2 x 10

Toes to Bar

2 x 10

Recovery

Cooldown

Stretch and hold 60 seconds for Each: Hamstrings Hip Flexors Piriformis Calves Quadriceps Groin Chest Tris

Coach

More from California Strength

David Spitz

USAW Senior International Coach and Certified Strength & Conditioning Specialist. I'm excited to bring 15+ years of coaching experience working with Olympians, NFL players and CrossFit Games athletes to see you through your training and competition goals.

JOIN THE WAR ON MEDIOCRITY

Find out how good you could be with California Strength.

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FAQs

Who is this program for?

The California Strength Starter Team is for the Olympic weightlifter who strives to improve their technique, make strength gains and set personal records in the Snatch and Clean & Jerk!

How does video analysis work and how do I receive coaching?

Upload your lifting videos directly through the TrainHeroic app or copy / paste a link from your favorite social media or video hosting platform (Instagram, YouTube, Google Drive). Our dedicated coaching staff works around the clock to give you personalized feedback on your lifting videos.

Does this program include exact percentages?

Yes! We always prescribe exact percentages to work towards across our Olympic weightlifting, squatting, pressing and pulling movements. You'll never be left guessing on this program.

Can I sign up if I am located outside of the USA?

Yes, our online teams and programs are delivered through the mobile application TrainHeroic, which is available to athletes and coaches world wide!

The Proof

Allie Rose

Competitive Weightlifter

Verified Athlete

"I started using Cal Strength Programming as a complete beginner and through following it faithfully I was able to become a National level weightlifter. There is no question why California Strength produces some of the highest level weightlifters in the country!"

Mark Dahlstrom

Olympic Weightlifter

Verified Athlete

"Cal Strength really helped me tie things together and I started improving astronomically… Cal Strength really helped me tie things together and I started improving astronomically. Without the Cal Strength program I can’t say that I would’ve gotten this far by myself or any other X online program, this has definitely been the determining factor in getting me where I am right now."

Josee Gallant

Canadian National Champion

Verified Athlete

"Within the first cycle I think I PR’d my Jerk, my Back Squat, my Clean and it was absolutely wild. I PR’d most of my lifts within the first month and I was like, okay I’m here for this, I love this programming. It almost feels like you’re a part of a family that you’ve never really met in person but it doesn’t matter if you’ve met them in person or not, you truly feel like you belong."

Ryan Stafford

Olympic Weightlifter / CrossFitter

Verified Athlete

"I just want to give a quick shout out to the coaching staff here at Cal Strength. Since my very first month I have increased my Snatch 1RM by about 20lbs just from learning better technique and gaining confidence in the lift. I had my first Snatch WOD today since joining and absolutely killed it!"

Join Your Virtual Gym

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

Cal Strength Starter