STRENGTH SPORTS TRAINING PROGRAMS
Under this tab is training programs for all strength sports: olympic weightlifting, powerlifting, and super-total. Enjoy!
Under this tab is training programs for all strength sports: olympic weightlifting, powerlifting, and super-total. Enjoy!
OLYMPIC WEIGHTLIFTING PROGRAMS
In he sport of CrossFit weightlifting is a crucial piece of the puzzle if you want to perform at a high level. The two major factors I see as a part of this is technical efficiency with the olympic weightlifting movements themselves and the top end strength in these lifts.
- Technical Efficiency: The olympic lifts are very complex and detailed movements. A lot can go wrong even if only one portion of the movement is performed incorrectly, When there is a technical fault in the movement it requires a lot more energy to perform the movement and puts you at a higher risk for injury, since olympic lifts are often done at such high volumes in CrossFit.
- Top End Strength: Due to the fact that Olympic lifts are often done at such high volumes in CrossFit having higher maximums in these exercises is very important. A higher maximum in these lifts, will make the prescribed weights in workouts be a lower and lower percentage of your best as you become stronger, requiring you to utilize more energy.
In he sport of CrossFit weightlifting is a crucial piece of the puzzle if you want to perform at a high level. The two major factors I see as a part of this is technical efficiency with the olympic weightlifting movements themselves and the top end strength in these lifts.
- Technical Efficiency: The olympic lifts are very complex and detailed movements. A lot can go wrong even if only one portion of the movement is performed incorrectly, When there is a technical fault in the movement it requires a lot more energy to perform the movement and puts you at a higher risk for injury, since olympic lifts are often done at such high volumes in CrossFit.
- Top End Strength: Due to the fact that Olympic lifts are often done at such high volumes in CrossFit having higher maximums in these exercises is very important. A higher maximum in these lifts, will make the prescribed weights in workouts be a lower and lower percentage of your best as you become stronger, requiring you to utilize more energy.
POWERLIFTING PROGRAMS
Below are some of the many powerlifting based programs I have built for athletes over the years. The primary goal with these programs are to gradually develop maximum strength in the big 3: bench press, back squat, and deadlift.
These programs are great for anyone trying to develop their overall strength using major multipoint movements, that can they be put towards any facet of performance or life.
Below are some of the many powerlifting based programs I have built for athletes over the years. The primary goal with these programs are to gradually develop maximum strength in the big 3: bench press, back squat, and deadlift.
These programs are great for anyone trying to develop their overall strength using major multipoint movements, that can they be put towards any facet of performance or life.
SUPERTOTAL TRAINING PROGRAMS
The programs below are designed to increase an individuals maximum strength in both weightlifting and powerlifting exercises. The 5 exercises it specifically focuses on developing are the back squat, deadlift, bench press, snatch, and clean & jerk.
The ideology behind these programs is to develop general strength using the main powerlifting movements or slight variations of them, while also continuously improving weightlifting technique. Then once general strength has increased the emphasis changes to transferring that general strength to the olympic movements, so the individual can display their strength in a dynamic situation.
The programs below are designed to increase an individuals maximum strength in both weightlifting and powerlifting exercises. The 5 exercises it specifically focuses on developing are the back squat, deadlift, bench press, snatch, and clean & jerk.
The ideology behind these programs is to develop general strength using the main powerlifting movements or slight variations of them, while also continuously improving weightlifting technique. Then once general strength has increased the emphasis changes to transferring that general strength to the olympic movements, so the individual can display their strength in a dynamic situation.
WAVE-LOADING TRAINING PROGRAMS
I love utilizing wave loading for heavier strength training due to the neurological and psychological benefits of it. The reason why I think it is so beneficial is because every series of 3 sets increases in load while the rep scheme stays the same, so you are potentiating future sets. This in creases output every time you drop down in load and build back up because the nervous system is primed due to already lifting something heavier. Also, from psychological standpoint the weight feels light when you drop back down because you've already lifted something heavier, so you are more confident with the load.
The two types of programs I have below both utilize wave loading principles, the difference between the programs is one incorporates Olympic lifting and the other has more of a powerlifting bias.
I love utilizing wave loading for heavier strength training due to the neurological and psychological benefits of it. The reason why I think it is so beneficial is because every series of 3 sets increases in load while the rep scheme stays the same, so you are potentiating future sets. This in creases output every time you drop down in load and build back up because the nervous system is primed due to already lifting something heavier. Also, from psychological standpoint the weight feels light when you drop back down because you've already lifted something heavier, so you are more confident with the load.
The two types of programs I have below both utilize wave loading principles, the difference between the programs is one incorporates Olympic lifting and the other has more of a powerlifting bias.
AUTOREGULATED TRAINING PROGRAMS
The programs below are a variety of autoregulated training programs I have wrote for individuals over the years.
Autoregulated training is optimal for most of the training population because the day to day percentages for your lifts during a cycle are never set in stone, they are generated during the workout based on how you feel.
I prefer training programs like this for individuals with busy/stressful lives because unfortunately it is very rare that you feel 100%, so it does not make sense to always be working off your true 1Rm. These programs are built to custom fit how you feel each day, so you can always be making progress and get a good training session in no matter what the circumstances are.
The programs below are a variety of autoregulated training programs I have wrote for individuals over the years.
Autoregulated training is optimal for most of the training population because the day to day percentages for your lifts during a cycle are never set in stone, they are generated during the workout based on how you feel.
I prefer training programs like this for individuals with busy/stressful lives because unfortunately it is very rare that you feel 100%, so it does not make sense to always be working off your true 1Rm. These programs are built to custom fit how you feel each day, so you can always be making progress and get a good training session in no matter what the circumstances are.