Step into the world of weightlifting with the Weightlifting Program. This comprehensive program provides ongoing, structured training around the Olympic lifts: snatch, clean, and jerk. Each month, subscribers receive a detailed training plan that progresses in complexity and intensity, ensuring continuous improvement and skill refinement. You will enhance your technique and strength and prepare to compete at a higher level. Ideal for weightlifters looking to commit to serious development in this sport, this subscription program is your key to unlocking your weightlifting potential and achieving your lifting or competition goals.
A
Kaizen Snatch Warmup
2 x 1
B
No Foot Snatch
4 x 4
C
Snatch Pull
4 x 4
D
Paused Front Squat
5 x 5
E1
Dip
8, 8, 10
E2
Pull-Up
8, 8, 10
F
V-Stretch
1 x 300
A
Kaizen Jerk Warmup
2 x 1
B
Power Jerk
4 x 4
C
Jerk Dip
4 x 4
D
Push Press
5 x 5
E1
Incline DB Bench Press
8, 8, 10
E2
Barbell Bicep Curl
8, 8, 10
F
Dead Hang
1 x 300
A
Kaizen Clean Warmup
2 x 1
B
No Foot Clean
4 x 4
C
Clean Pull
4 x 4
D
Paused Back Squat
5 x 5
E1
1-Arm DB Row
8, 8, 10
E2
Ab Wheel
8, 8, 10
F
90/90 Series
1 x 8:00
A
Kaizen Snatch Warmup
2 x 1
B
Muscle Snatch
2, 2, 2, 2, 4, 4
C
Pause Clean (Above Knee) + Pause Jerk
6 x 1
D
Strict Press
5 x 5
E1
Lying Leg Curl
8, 8, 10
E2
Straight Arm Pulldown
8, 8, 10
F
PVC Pipe Front Rack Opener
1 x 300
A
Kaizen Snatch Warmup
2 x 1
B
Snatch
3, 2, 1, 3, 2, 1
C
Clean & Jerk
5 x 5
D
Deadlift
6 x 5
E1
Lu Raises
8, 8, 10
E2
Deep Pushup
8, 8, 10
F
Couch Stretch (Hip Flexors)
1 x 300
Certified Strength and Conditioning Specialist (CSCS) Nutrition Certified (PN L1) Weightlifting Certified Coach (USAW) Division I Strength and Conditioning Coach at Fordham University. Former Division I Tennis Player Competitive Weightlifter
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