TPS Weightlifting
Performance Syndicate
WeightliftingTPS weightlifting is a developmental monthly program geared towards improvement and development for those interested in improving their snatch and clean & jerk. The developmental phase is for those in their first 5-6 years of training in the sport. Training is built around long term growth, movement, technique and strength. If you are looking for immediate success and chasing short term numbers, this is not the program for you.
Quality comes first with everything in mind with the training. Cycles will move through intensification phases, transitioning into heavier peaking and competition phases where we will have a chance to do some testing and see how things are progressing. We will also start or end cycles in what we call transition phases in which specific strength of weightlifting will be lower on the priority list so we can touch some areas that might get less attention when training just for the sport so we can stay healthy.
Hunter has a love for the sport and believes that it is the greatest sport in the world. He has competed at a high level and has spent his entire professional career as a strength and conditioning coach dedicated to his athletes.
Prep
A
Foam Roll
Roll out your feet with a tennis ball - 30 - 60 sec per foot Foam roll major muscle groups for 10-20 rolls.
Prep
B
General Warm Up
Our main purpose is to get our heart rate up, breathing rate up and body temperature up. General movement works just fine up less I specifies otherwise. Several options include, but not limited to: Jump Rope - 200 touches aka jumps 5 min of the machine of your choice Jogging, skipping, shuffling, carioca, etc.
Prep
C
Weightlifting Warm Up
Neck - Front/Back, Side/Side, Twist x 5 ea Shoulder Circuits x10 ea way Hands - Open/Close x 10 Wrist Circles x 10 ea way Elbow Circles x 10 ea way Egyptian x 10 ea Single Arm Circles x 10 ea way Torso Twists x 10 ea Hip Circles x 10 ea Knee Circles x 10 ea way Ankle Circles x 10 ea way High Knee Pull x 3-5 ea Quad Walk x 3-5 ea SL RDL x 3-5 ea Split Squat x 5-10 ea Good Morning x 5-10 Squats x 5-10 Cossack Lateral Squat x 5-10 ea Push Up x 5-10
D1
Low Pogo / High Pogo
10, 5
D2
Back Extension
1 x 10
D3
Glute/Ham Sit-Up
1 x 10
Prep
E
Plate Warm Up
w/ 1 - 2.5 kg plate in each hand Rear Raise, Lateral Raise, Front Raise, Curl to Press, OH Triceps Extensions, High External Rotation x 10 ea
F
Snatch Grip Push Press + OH Squat
3 x 3
G
Hang Snatch from Power Position
3 x 3
H
Clean + Front Squat + Jerk
3 x 4
I
Single Arm Landmine Row
3 x 10
J
Glute-Ham Raise
2 x 8
Optional - Conditioning
K
Jump Rope - EMOM 10 min 60 touches every min If you do double unders, cut reps in half. Let me know if you have questions about this
Recovery
L
Recovery Period
Start that recovery period. This can be as many as you have time for but help get that body ready. We only improve on what we can recover from. 5 min easy bike Foam Roll Static Stretch Contrast Shower - 2-3 min hot, 1-2 min cold for a couple of rounds SLEEP
Prep
A
Foam Roll
Roll out your feet with a tennis ball - 30 - 60 sec per foot Foam roll major muscle groups for 10-20 rolls.
Prep
B
General Warm Up
Our main purpose is to get our heart rate up, breathing rate up and body temperature up. General movement works just fine up less I specifies otherwise. Several options include, but not limited to: Jump Rope - 200 touches aka jumps 5 min of the machine of your choice Jogging, skipping, shuffling, carioca, etc.
Prep
C
Run Warm Up
Front Plank x 30 sec Side Plank x 30 sec ea Push Up Position Calf Stretch x 15 sec ea High Knee Pull x 10 yd Quad Walk x 10 yd Ankle Pull to Stomach x 10 yd SL RDL x 10 yd Lunge w/ twist x 20 yd Single Leg Groiner x 5 ea Pogos - 2x5
D
Build Ups
1 x 3
E
Back Squat
5 x 6 @ 55, _ , _ , _ , 65 %
F
Snatch Grip Deadlift
3 x 5
G1
Single Arm Db Overhead Press
3 x 12
G2
Hip Airplane
2 x 6
H
Barbell Bicep Curl
3 x 10
I1
Hanging Knee Raise
2 x 10
I2
Anti-Rotational Hold
2 x 0:20
Recovery
J
Recovery Period
Start that recovery period. This can be as many as you have time for but help get that body ready. We only improve on what we can recover from. 5 min easy bike Foam Roll Static Stretch Contrast Shower - 2-3 min hot, 1-2 min cold for a couple of rounds SLEEP
Prep
A
Foam Roll
Roll out your feet with a tennis ball - 30 - 60 sec per foot Foam roll major muscle groups for 10-20 rolls.
Prep
B
General Warm Up
Our main purpose is to get our heart rate up, breathing rate up and body temperature up. General movement works just fine up less I specifies otherwise. Several options include, but not limited to: Jump Rope - 200 touches aka jumps 5 min of the machine of your choice Jogging, skipping, shuffling, carioca, etc.
Prep
C
Weightlifting Warm Up
Neck - Front/Back, Side/Side, Twist x 5 ea Shoulder Circuits x10 ea way Hands - Open/Close x 10 Wrist Circles x 10 ea way Elbow Circles x 10 ea way Egyptian x 10 ea Single Arm Circles x 10 ea way Torso Twists x 10 ea Hip Circles x 10 ea Knee Circles x 10 ea way Ankle Circles x 10 ea way High Knee Pull x 3-5 ea Quad Walk x 3-5 ea SL RDL x 3-5 ea Split Squat x 5-10 ea Good Morning x 5-10 Squats x 5-10 Cossack Lateral Squat x 5-10 ea Push Up x 5-10
Prep
D
Plate Warm Up
w/ 2.5 - 5 lb plate in each hand Rear Raise, Lateral Raise, Front Raise, Curl to Press, OH Triceps Extensions, High External Rotation x 10 ea
E1
Back Extension
1 x 10
E2
Glute/Ham Sit-Up
1 x 10
F
Box Jump
3 x 3
G
Hang Power Snatch from Above Knee
3 x 3
H
Clean Pull + Hang Clean from Above Knee + Push Jerk
3 x 5
I1
Pull-Up
MAX, _ , _
I2
Hip Thrust
3 x 15
J
Farmer's Carry - Kettlebell
3 x 50
Optional - Conditioning
K
Tempo Shuttles/Runs
These are optional if you'd like. Do no run in weightlifting shoes. 10 seconds of work 60 sec of rest Effort should be around a 7-8. You are going to run, not sprint, but a good run for the time listed. Then walk or rest for 60 seconds. You can do a shuttle of something down and back. On a track, road, etc. We are looking for a good run at a good pace at something you can do over and again, with out falling off in intensity. 12 reps
Recovery
L
Recovery Period
Start that recovery period. This can be as many as you have time for but help get that body ready. We only improve on what we can recover from. 5 min easy bike Foam Roll Static Stretch Contrast Shower - 2-3 min hot, 1-2 min cold for a couple of rounds SLEEP
Prep
A
Foam Roll
Roll out your feet with a tennis ball - 30 - 60 sec per foot Foam roll major muscle groups for 10-20 rolls.
Prep
B
Mobility Movement Warm Up
Self Ankle Mobility x10 ea Leg Swings x 10 ea - Front to Back, Side to Side Wall Slides - x10 Alt. Front Lunge x 5 ea Alt. Lateral Lunge x 5 ea SL RDL x 5 ea T-Spine Twist from Quadruped Position x 10 ea Scap Push Ups x 10 Single Leg Groiner w/ SA Reach x 5 ea
Play / Recover
C
Enjoy the day off.
Recovery
D
Recovery Period
Start that recovery period. This can be as many as you have time for but help get that body ready. We only improve on what we can recover from. 5 min easy bike Foam Roll Static Stretch Contrast Shower - 2-3 min hot, 1-2 min cold for a couple of rounds SLEEP
Prep
A
Foam Roll
Roll out your feet with a tennis ball - 30 - 60 sec per foot Foam roll major muscle groups for 10-20 rolls.
Prep
B
General Warm Up
Our main purpose is to get our heart rate up, breathing rate up and body temperature up. General movement works just fine up less I specifies otherwise. Several options include, but not limited to: Jump Rope - 200 touches aka jumps 5 min of the machine of your choice Jogging, skipping, shuffling, carioca, etc.
Prep
C
Weightlifting Warm Up
Neck - Front/Back, Side/Side, Twist x 5 ea Shoulder Circuits x10 ea way Hands - Open/Close x 10 Wrist Circles x 10 ea way Elbow Circles x 10 ea way Egyptian x 10 ea Single Arm Circles x 10 ea way Torso Twists x 10 ea Hip Circles x 10 ea Knee Circles x 10 ea way Ankle Circles x 10 ea way High Knee Pull x 3-5 ea Quad Walk x 3-5 ea SL RDL x 3-5 ea Split Squat x 5-10 ea Good Morning x 5-10 Squats x 5-10 Cossack Lateral Squat x 5-10 ea Push Up x 5-10
D1
Back Extension
1 x 10
D2
Glute/Ham Sit-Up
1 x 10
Prep
E
Plate Warm Up
w/ 2.5 - 5 lb plate in each hand Rear Raise, Lateral Raise, Front Raise, Curl to Press, OH Triceps Extensions, High External Rotation x 10 ea
F
Clean Grip Overhead Squat
3 x 4
G
Hang Snatch from Below the Knee
3 x 3
H
Clean & Jerk
3 x 2
I
Snatch Sots Press
3 x 5
J1
Push Up Iso Hold
2 x 0:20
J2
TRX ISO-Hold
2 x 0:20
J3
Alternating Single Leg Lower
2 x 6
Recovery
K
Recovery Period
Start that recovery period. This can be as many as you have time for but help get that body ready. We only improve on what we can recover from. 5 min easy bike Foam Roll Static Stretch Contrast Shower - 2-3 min hot, 1-2 min cold for a couple of rounds SLEEP
Prep
A
Foam Roll
Roll out your feet with a tennis ball - 30 - 60 sec per foot Foam roll major muscle groups for 10-20 rolls.
Prep
B
General Warm Up
Our main purpose is to get our heart rate up, breathing rate up and body temperature up. General movement works just fine up less I specifies otherwise. Several options include, but not limited to: Jump Rope - 200 touches aka jumps 5 min of the machine of your choice Jogging, skipping, shuffling, carioca, etc.
Prep
C
Weightlifting Warm Up
Neck - Front/Back, Side/Side, Twist x 5 ea Shoulder Circuits x10 ea way Hands - Open/Close x 10 Wrist Circles x 10 ea way Elbow Circles x 10 ea way Egyptian x 10 ea Single Arm Circles x 10 ea way Torso Twists x 10 ea Hip Circles x 10 ea Knee Circles x 10 ea way Ankle Circles x 10 ea way High Knee Pull x 3-5 ea Quad Walk x 3-5 ea SL RDL x 3-5 ea Split Squat x 5-10 ea Good Morning x 5-10 Squats x 5-10 Cossack Lateral Squat x 5-10 ea Push Up x 5-10
D1
Single Leg Hop - Low
1 x 10
D2
Single Leg Hop - High
2 x 5
E
1/2 Turkish Get Up
2 x 3
F
Push Press
3 x 5 @ 72 %
G
Split Squat
3 x 6
H1
Barbell RDL
3 x 8
H2
Push-Up
3 x 12
I1
Rollout - barbell
3 x 8
I2
Side Plank
3 x 0:20
I3
Banded Tricep Pushdown
3 x 15
Recovery
J
Recovery Period
Start that recovery period. This can be as many as you have time for but help get that body ready. We only improve on what we can recover from. 5 min easy bike Foam Roll Static Stretch Contrast Shower - 2-3 min hot, 1-2 min cold for a couple of rounds SLEEP
Hunter Schurrer M.Ed., CSCS
Hunter is an S&C coach who oversees the training of SOF soldiers on a daily basis. He came from the collegiate world prior & has participated at the national level in the sport of weightlifting. Hunter is CSCS with the NSCA, a Level 2 Coach with USAW, certified in Myokinematic Restoration from the Postural Restoration Institute & is certified in Blood Flow Restriction Rehabilitation.
At the end of the day The Performance Syndicate is for those who are willing to take ownership of their life. The ability to train is a gift and should be something to challenge and improve upon who we are. Don't sacrifice the gift, embrace it!
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TPS Weightlifting
TPS Weightlifting
TPS Weightlifting
