I designed this site because I enjoy weightlifting but I enjoy coaching and programming even more. This site is for anyone who is looking to get better at weightlifting. Specific athletes may require more volume to their training depending on the platform they are training for. The day-to-day post are for athletes looking to increase Olympic lifting technique (technique, technique), get stronger and become more explosive.
Everything that is put on this site has a purpose; it has been researched; science based; and balanced with applied knowledge and experience from my decade of coaching. Specific warm up, mobility, recovery and nutrition are not posted each day. These are key components to training and differ from person to person depending on their goals. Look for blog post that address these specific topics.
This section of the program is where the beauty occurs. This is where you will perform the Olympic lifts: snatch and clean & jerk. The programming will break down the lifts and human movement to become more efficient in our lifts. This will allow technique and strength to collaborate so you are using your body with the bar at your full potential. I always have said, “It’s not how much weight you can lift, but how well you can move it.” Don’t get me wrong I want you to move weight but I want you to move it safe and with less effort; we want to be efficient in our movement and not waste any energy.
To get stronger you must lift heavy weights often. Period. Strength programs are carefully planned and executed; each with a specific goal in mind depending on the the overall programming plan. Some of the cycles are highly effective strength programs (i.e., Wendler, Conjugate Method); and other cycles are what I like to call functional strength. For example, the back squat is an amazing lift that will get you strong and we will back squat often but functional strength (in my opinion) are front squats, OHS, pause squats, etc. I believe this because these are the movements/situations that mimic the lifter when they are in the hole or the catch position when performing the Olympic lifts.
We will also do assisted exercises in this strength portion to help improve your overall strength. I have always had a theory if you want to be better at the big picture you have to focus on the details. For example, if you want to get better at deadlifting it is important to strengthen the muscles individually that are incorporated with the movement. Or if you are having trouble with a movement because of human imbalance or strength issues then we implement exercises to address those issues. This is where this section comes into place. This concept has been used among Chinese Weightlifters for years and I am true believer of this concept.
Plyometrics Training: box jumps, broad jumps, etc. Teaching athletes to be explosive and powerful humans. Training the body to be as explosive as possible at the end of the second pull right before the third pull begins.
Posterior chain development and abdominal strength focus: GHD Sit Ups, Hip Extensions, Reverse Hypers, Weighted Planks, etc. CORE Development will focus on all three anatomical planes: sagittal, coronal and transverse.